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Thursday 101216

Ricky Frausto Filed Under:
WOD
Rest Day














Going overhead is safe and vital to shoulder health so long as certain aspects of the movement are kept in mind when executed.

For example, elevating the scapulae (shoulder blades) while the bar is at the end of fully extended arms overhead. This helps to create room for the humeri so that impingement of rotator cuff tendons between the upper arms and scapulae does not occur.
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Did you know that CFO recently made some changes as to how one becomes a member? Formerly, we utilized a 4 session intro package each of which lasted an hour in length.

The new format involves 10 - 30 minute sessions and 1 - 60 minute nutrition consultation. The free month offer was upheld. To find out more info as well as offer discussion visit our Facebook page.
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Regarding online class sign-ups, we do not wish to turn anyone away from attending a class. Our intentions are to use the month of December as a trial period before going full throttle starting January 1st. During this month, we ask you to please do all you can to sign up for classes but should you miss the 3-hour cut-off during the month of December, we'd rather you come to class instead of missing altogether at least until you get the hang of signing up in time.

Starting January 1st, we hope everyone will have made the full transition to signing up online and will ask that you do in fact sign up prior to attending the classes you prefer. It is with heartfelt appreciation that we thank you for your understanding and committed support of your gym.

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9 Responses to "Thursday 101216"

  1. VanBeek Performance Says:
  2. Pathetic Second Workout Wed Night...

    Did a ladder type workout but used 2-8 in a standard card deck with the ace as a 1 and shuffled them to make the ladder order more random...

    Muscle Ups
    Rope Climbs (12')
    1.5X BW Deadlift (287#)
    ** 20 Mins - Get as far as possible
    RD 1 - Lucky, got the ace so 1's
    RD 2 - Not so lucky - 7's (Rope Climbs took forever)
    RD 3 - Even worse - 8's
    RD 4 - 2's
    RD 5 - 3's
    RD 6 - 4's (Had 2 mins left but suddenly decided to miss 6 out of 7 muscle up attempts... what the hell... Only got 1 MU in before the time expired)
    22 MU, 21 Rope Climbs, 21 DL's
  3. Addi Says:
  4. Split jerk - 159

    AMRAP - 6 rounds on the buzzer... front squats got heavy quick, and situps made my back weak(er) - Those 12 minutes went FAST, though! Thanks for cheering me through, Stacie.
  5. BigD Says:
  6. Rolled solo at 5AM. In week two of doing "15". Had squat and bench today. Thanks for the spot Amanda!
  7. Eric C Says:
  8. Took advantage of open gym to hit a big weakness.... STRENGTH.
    Back squat 3x3 - 242# (missed last rep)
    Wednesday's deadlift WOD - 286 and 301#. Thanks for the help Greg P!
  9. paul Says:
  10. Did that brutal games AMRAP at noon. 6 rds + 3 FS. Man, 225 was HEAVY today. Thanks for suffering through that with me, Jen! I also did 5 doubles of strict presses at 132.
  11. Stacie Says:
  12. Split Jerk: 159 (felt too good)

    Games Prep: 8 rds rxd

    Any time Addi :)
  13. Addi Says:
  14. Games WOD #2 - 174 total reps (87/87)

    Rowing felt good... probably went faster than I should have, just because it's the only thing I can keep up with Ricky on. (Never mind that he probably doubled my burpees and pullups.) Burpees were slow, as usual, and pullups hurt my abs. Still catching my breath, but enjoying the fact that at I'm about 10% as sore as I was last week.
  15. Kelli Says:
  16. had fun deadlifting. did 207# and the 230#. I didn't really base off of percentages of a 1rm because I am not sure of mine anymore. so did "moderately heavy" and "heavy."
  17. Kat Says:
  18. Games wod #2. 82/82 pullups and burpees. At round 6 I ran to the trash...thought i was gunna lose it there for a sec but i just spit a few times then came back and got 3/3 pu and burpees. I havent been in the gym for a week bc i've been sick and i definately felt it during that wod. Glad to be back though!

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