BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat:
4 x 10-12
A2) Three-Point Dumbbell Row:
4 x 10-12
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 Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 2 of 8
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5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row
Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.
Post work to comments.
Marcus P. before (left) and after (right) the LFPB Challange
The Look, Feel, Perform Better Challenge Winners: 2nd 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’re 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 2nd place winners: Marcus P. and Liz M. They’ll each receive a 5-class punch card.
Marcus P.
Capacity test: start-10:25; end-8:40. The biggest change for me was healthy eating and sleeping. Regarding eating, I’ve always thought of myself as a veggie enthusiast but after the first lecture I realized how few I actually eat compared to the guidance. Trying to work those in took a good 5-6 weeks of testing new recipes to start to feel a good rhythm developing. Tracking the non-clean foods is also a great way to ease into tracking your food – I was hitting a lot of 2+ bad food days in the first month and it made me realize how much travelling impacted my eating.
On aggregate, I was surprised with the amount of crap I was getting through! Regarding sleeping, I’ve always been a relatively restless sleeper – routinely getting around 5 hours of sleep even though I’d be in bed for 8 hours. So I acquired a fitbit (as well as the mocking name “captain fitness” for wearing said fitbit) and started playing around with consistent bedtimes, winding down before bed etc and upped that to a solid 7. Regarding looking, feeling, and performing better, I think I’ve learnt some good habits and am feeling and seeing some improvements. The habits took a good 3 months to form, so I’ll plan to stick with it to see the real outcomes.
Liz M.
My before and after photos look pretty much the same to me, but I guess that’s deceiving. Looks much different to me in the mirror. I lost 12-14 pounds, 2 inches off my hips, 1 off my thighs, 1.5 off my waist, and 1.5 off my mid-back (read: back fat). My face definitely looks thinner, my chest and shoulders look more defined, and all of my usual pants are now too big. That would be annoying, but I have a bunch of brand new jeans in my closet that were too small when I ordered them and I was too lazy to return that now fit! I love retroactively not wasting money. I had plenty of energy for whatever I wanted to do, stopped having a glass of wine every night and slept much better.
On the flip side (that I am spinning into a positive life lesson), I’ve been feeling really down and stressed for the past 2-3 weeks, and backslid into some unhealthy eating habits towards the very end. My moods have always been the biggest obstacle to maintaining a healthy lifestyle (mostly because of the effort required to prepare and cook food, and that addict-like pleasure response tasty things set off in your brain), but I’ve also never stuck to eating so healthy for so long. As a result, I really never noticed how bad unhealthy eating made me feel until literally right now, because my body isn’t used to it anymore. After maybe 2 weeks of fully not paying attention to my diet, I physically started feeling like crap, was super tired, and got sick for a week. I never get sick! It was crazy, and I feel pretty inspired to get back on track ASAP. I think a combination of more Active Recover, eating better, and drinking more water helped me get to the gym more often with so much less pain. I also play roller derby, and I have noticed a performance improvement there. My endurance, speed, and strength is markedly better. We were doing an offensive hitting drill the other day, which elicited a lot of feedback like “daaaamn” and “ow” when it was my turn.
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.
- A note from Tim R.: “I work for the Brooklyn Brewery, and we’re throwing a beer and food festival called Beer Mansion next weekend at Weylin in Williamsburg. I’d love to get some CFSBKers there, so I’ve created a $10 off coupon for the gym with code CFSBK10OFF.”
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