Member Monday: Deb L.

Today’s been a fun day so far.  Seeing so many folks hit their PRs on squats has been outstanding.  I was really, really proud of my friend Deb today–she showed some guts and got past a moment of doubt on the platform to hit two PRs, fighting through both...

Tin Roof, Rusted

Monday, September 29, 2014 Warmup: Warm up that squat.  Do them hip circles. Chalk Talk: Spotting Strength: Squat, set 1 rep max Suggested workup: empty, 50% x 5, 65-70% x 4, 80% x 2-3, begin doing singles around 90% *Beginners/First 3 months: 5×5 at work weight,...

The Lay of the Land

Reading through a CF Affiliates’ Page post on members cheering during conditioners before today’s conditioner got me to thinking now would be a good time to put out some thoughts on expectations in here.  If that sounds ominous, stay with me because I...

Woodshed Winter–Project 34

As we near our Woodshed Total meet on October 4, it’s a natural time for us to take stock.  Did you have a great summer?  Moving back in time, were you ready to have a great summer?  Did you feel strong, healthy, happy, and ready to take advantage of all the...

The Girl With the Curious Hands

Monday, September 22, 2014 Warmup (10 min): 21-15-9 Air Squat, KB Swing, Situp–warmup pace Strength (35 min): Squat 50×5, 60×4, 70×3, 80×2, 88×1, 90×1, 93×1 OR 5×5 @working weight plus Back-0ff sets: 80% for 2 sets of 3...