Arnold Press / Romanian Deadlift Superset*
A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15
A2) Barbell Romanian Deadlift:
4 x 12-15
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 2 of 8
Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 100′ Farmer Carry
For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 100′.
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The Look, Feel, Perform Better Challenge Winners: 3rd Place
We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’ll be announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Lauren M. and Runit C. They’ll each receive a free personal training session.
In general, I was surprised by my relatively pain-free transition to the eating portion of the Challenge. Avoiding bread, chocolate, and ice cream were hard (and sad), but once I got started, it became relatively easy to put those things out of my mind and cut out items like maple syrup in my yogurt, honey in my tea, the half bag of snap pea crisps a night, etc. The two biggest changes I made to my diet were to increase my protein intake (from about 35–45 grams/day to about 80–95 grams/day) and to eat before 6 AM class. I noticed an increase in my energy level overall and especially at 6 AM class. As a result, I started seeing strength/cardio progress pretty soon into the Challenge. Here are some highlights (shoutout to the LFPB Tracker for keeping this all organized!):
Started incorporating full Burpees into workouts. Made my first-ever kick up to the wall. Used a 16 lb wall ball having never used one heavier than 10 lb before. Got the courage up to try a 20-inch Box Jump box right before a workout and discovered I could do them, which meant I did my first-ever workout Rx’d! I did three single Toes-to-Bars, which I had no idea I could do. I did my first few Double-Unders.
It feels silly to list all that out, but also cool to see how much progress I’ve made. I also made progress on my lifts and am looking forward to testing out those weights again in the coming weeks.
My before and after photos show just how much Active Recovery (including Whit’s Yoga for Athlete class!) helped me over these three months. In my before pic, my shoulders are super rounded and tense, and in the after one they are totally settled back. My whole body position looks different. My mom can finally be proud of my posture!
One of the biggest successes of the Challenge for me has been the mental aspect. Making time to sleep, prepare meals, eat meals, relax, and recover, have decreased my overall stress. By making these things a priority, I learned to embrace being someone who likes going to bed early and spend hours planning and cooking throughout the week, instead of feeling guilty for not staying up late like a cool kid or being super social. Having people to talk to about all of this with at the gym and at home (I feel lucky my partner is into all this as well!) has been incredibly helpful.
For me this Challenge was more a fine tuning from last year, which I hope I can sustain for some time. A more controlled approach towards sweets was a huge success. Cooking food (which anyway we do because of kids) was more planned. Cheat days were more like meals and not every/all weekend (like last Challenge). Jackie was 9:23 before and 9:10 after with the same rep scheme. I need to increase my gym time from 3 days a weeks to at least 4 days a week, though my 3 day per week were very consistent.
Congrats, Lauren and Runit! Check back this week for the 2nd and 1st place winners!
News and Notes
- Our MARIO KART 64 practice station will be up all week before the tournament on the big screen on Friday the 13th. Time to brush off the dust and get ready to throw down! Sign up for the tournament on the event page.
- Missing something? You can now check photos of our recent lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
Yesterday’s Results Board: Clean and Jerk | Run, DB Clean and Jerks, Toes-t0-Bars
All It Takes Is 10 Mindful Minutes TED (video)
Tia-Clair Toomey Wins Gold at 2018 Commonwealth Games BarBend