Front Squat
Performance
5-3-1
Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing.
Fitness
3 x 5
Warm up and perform 3 medium-heavy sets of 5 reps. Use the same load for all three sets.
Post loads to comments.
Exposure 2 of 8
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Partner WOD
AMRAP 21 Minutes:
12/9 Calorie Row
12 Power Cleans 115/75
12 Push Jerks 115/75
Partners alternate full rounds until the call of time. The barbell load should be medium-heavy, but challenging to go unbroken on on the fast end.
Post rounds, rep, and partner to comments.
This week we're pleased to bring you another 2017 Look, Feel, Perform Better participant, Adam S. Coach Fox asked Adam how things are going with about a month left in the Challenge. Watch the video above to learn how much Adam's mobility has improved and also how much it sucks to have a birthday right in the middle of the Challenge!
JOIN OUR MEAT CSA: Spring Membership Drive!
At CFSBK, we know that nutrition is the foundation of human performance. That's why we've had a longstanding partnership with Herondale Farm.
Herondale provides a year-round meat CSA (community supported agriculture) program that allows you to buy top-quality meat directly from the farmer who raised the animals. Herondale's commitment to sustainable agriculture means all the animals are 100% grass-fed and pastured, as nature intended. Healthy, happy animals mean healthy, delicious meat for consumers, and the CSA model means the price is drastically better than retail.
How does it work?
Flash-frozen cuts of beef, pork, lamb and chicken are delivered once a month (first Wednesday) and you pick up your share at the gym between 6-8:30 PM.
What do you get?
You choose from 10-lb, 15-lb, or 20-lb plans. In each share is a delicious mix of cuts that varies every month.
What's it cost?
Monthly costs are $140 for a 10-lb share, and $175 for both 15- and 20-lb shares. The 20-lb "value" share is perfect for families with many mouths to feed; see the farm's CSA page for an explanation of the pricing structure and contents of all the shares.
What's grass-fed meat taste like?
Like heaven on a plate.
Can I opt out of lamb or chicken or pork? I don't like it.
Yes.
I love chicken. Can I have a chicken share?
Yes! Chicken-only shares are available June-November.
I want to join but I'd like to split a share with someone. Is that possible?
Yes! Email the gym's CSA coordinator, Michele K., for help with arranging this: mignyc [at] gmail.com.
I'm ready to sign up!
Great! Herondale's sign up form is here. Right now the farm is offering 25% off to existing members who refer a new member!
I have more questions!
Email Michele K., the gym's CSA coordinator: mignyc [at] gmail.com.
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Yesterday's Whiteboard: Rest Day
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Why Mind Wandering Can Be So Miserable Smithsonian