Saturday Specialty Classes – CFS

Apr 2nd, 2016

Category: CrossFit

Saturday Specialty Classes – CFS

Mcguire-ripped-400x600

Don’t forget the Mobility Class (12pm) & Strongman Class (1pm) taught today, and every Saturday by Coach McGuire. He is strong, sensitive and looks good shirtless. These classes start TODAY!

Mobility Class – Saturdays at 12pm
After a long week of training, our bodies can feel pretty run down and beat up. Recovery is vital to our success in the gym. We can train hard and eat right, but if we’re not taking care of our bodies, we’ll never achieve our true performance potential.

Join us every Saturday at 12pm for an hour of rolling, stretching, and recovery. Each week will hit the total body, with consideration given to the previous week’s programming. There will be coach-led upper body rolling, followed by guided upper body stretching. Then, we will move to lower body rolling. The class will close with a 20 minute ROMWOD, a series of status stretching holds, focused mainly on the lower body.

This class is the perfect way to cool down after a Saturday morning workout, or move a bit on your off day. Set yourself up for success for the following week by spending an hour taking care of yourself over the weekend.
*This class does NOT count toward your weekly class allowance.

Strongman – Saturdays at 1pm
Are you looking for a fun, different and always challenging way to get stronger without spending all of your free time on a barbell? Do you want to get more comfortable moving odd objects efficiently and safely? Or maybe you just look forward to the days where we pull out the sleds and atlas stones for some fun and want to do it more often? CFS Strongman class is what you’ve been waiting for!

Strongman movements often involve awkwardly-shaped objects that are considerably more difficult to move than a barbell. In many ways, they often mimic the things we do in real life much more than a barbell could. Who hasn’t loaded up both hands with every single grocery bag in your car and shuffled your way into the house to avoid taking that second trip? That’s essentially a farmer’s carry – a classic Strongman movement!

In this Strongman class, you will learn to work with Atlas stones, yokes, kegs, logs, tires, farmer’s handles, sleds and more. As in any class here at CFS, all of these movements/loads can be scaled to match your current ability level. Each class will be 60-minutes long. You will work on a skill for the day, learning and testing your strength with a new movement. We will then close out the class with a workout that incorporates this movement.
*This class DOES count toward your weekly class allowance.

WOD
At 0:00
800m Run
20 Push-ups
16 Front Rack Lunges (115, 75)
14 Toes to Bar
At 9:00
600m Run
18 Push-ups
14 Front Rack Lunges
12 Toes to Bar
At 16:00
535m Run (1 Loop)
16 Push-ups
12 Front Rack Lunges
10 Toes to Bar
At 22:00
400m Run
14 Push-ups
10 Front Rack Lunges
8 Toes to Bar
27:00
200m Run
Max UB Push-ups
Max UB Lunges
Max UB Toes to Bar

*Record all splits and max reps from last round

Level 3 – 95, 65
Level 2 – 75, 55
Level 1 – 65, 35

Strongman WOD

Skill
Atlas Stone

Strength
Build up to a 1RM Stone to Shoulder (using the “one-time” method)

WOD
EMOM 20
Odd – 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Even – 3 Stone to Shoulder (as heavy as possible)

ADV – Strict Pull Ups

*WOD Credit: StrongmanWOD.com

DISCUSSION 4 Comments

  1. Tom Kuchenreuther 04/04/2016 at 7:09 pm

    WOD: 6:17, 5:13, 3:49, 3:10, – 18,10,10

  2. Chad Michael 04/03/2016 at 8:52 pm

    WOD: don’t remember my splits but it was pretty crappy after first round.
    Last round: 16, 16, 18

  3. Eddy 04/02/2016 at 8:34 pm

    WOD: 5:38, 13:59, 20:01, 26:00 (10, 10, 11)

  4. jason barrow 04/02/2016 at 5:16 pm

    Suuuuuper psyched to see Matt Shatkin around the gym. Dude made a big impression on me those years back at CFB, both as a member helping out/encourading me as a noob and then coaching me.

    WOD: 6:54, 14:33, 20:56, 25:42. 37 reps. Rx