1.3.2018 TWIN GUNS

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Mom and Daughter

Motivational Quote of the Week, “Difficult roads often lead to beautiful destinations.”

WARM-UP:  Basic BB warm up 3 rounds. 10 deadlift, 10 hang power clean, 10 push press, 10 front squat, 10 back squat. Dynamic Stretch

STRENGTH:  Strict Press*/Push Press
(5/60*+5)5

WOD TWIN GUNS

3 rounds for time:
800m. Row
25 Pull-ups
10 Power Snatch 95/65

ICING: Shoulder mobility

CEC 2018 Information:

  1. Set up your MY FITNESS PAL account, (it is free).  Click here.
  2. Practice entering your meals this week so you know how it works.
  3. Sign up for the CEC on the whiteboard in the gym.
  4. Start to formulate 2 goals that you want to accomplish as a result of the CEC.
  5. During the week leading up to the CEC, take some photos (front, back and profile) of yourself. 
  6. Important Dates to make note of for the CEC.
    1. Jan 5 – CEC Orientation Meeting. We will meet at 6:00 pm on Friday night to go over this years CEC.  You do not have to attend the meeting but it will be helpful and will help you to use MY FITNESS PAL.
    2. Jan 8 – The 2018.1 CEC Workout.  This will establish a benchmark to help demonstrate if you have improved your fitness during the CEC.
    3. Jan 8 – Body Fat Assessment immediately after the CEC Workout
    4. Feb 26 – Repeat of 2018.1 CEC Workout.
    5. Feb 26 – Body Fat Assesment
    6. Feb 27 – Before and After photos must be submitted. Only Tami will see these.
  7. More to come as the week goes on!!!!!!