Workout of the Day
Pause Front Squat: 3×6 @ 21×1
@ Same weight as week 1.
If you overshot your first week and ended up with a weight that was more like an 8 or 9 RPE, then scale back today so you can hit your 6’s on the tempo!
SKILL: Bar Muscle Up!
3 Bar muscle ups
12 DB front rack reverse lunges
Lunges are light-medium today, recommend 35#/20#
Bar Muscle ups are intended to be unbroken, so scale back if needed.
*A: 1-2 BMU
*B (you own 5 kipping chest to bar pull-ups + 5 strict dips): 3 Band or Box Assisted reps
*C (have kipping pull-ups) = 3 CTB pullups + 3-6 hand release push ups
*D: 3-6 strict OR strict band-assisted pull ups + 3-6 push ups.
Welcome Foundations Grads, Liz and Michael!
From the Vault: 2011 Paleo Diet Segment with Rofb Wolf @ CFSBK
Over 10 years ago ABC news was doing a segment on this hot new (old, very old) diet, the Paleo Diet! They shot a segment with best selling Author Robb Wolf at a very different (bare bones) CFSBK. Ah, simpler times.
The video is blocked from being embedded, so you can see it on youtube here!