1.4.2018 SWAMP ANCHOR

This entry was posted in SFXF Workouts on by

Polka Dots

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

WARM-UP: 3 Rounds of 5 PVC OH Squat, 10 Air Squat, 5 PVC Hang Power Snatch. Use Sling Shot Band for all movements. Dynamic Stretch

STRENGTH: Snatch*/OH Squat
BBWU4S
(3/70*+3)5

WOD: SWAMP ANCHOR

4 Rounds For Time:
10 Deadlift 225/185
15 Skier Jumps
20 KB Swing 55/45
1 rope climb.

ICING: Tabata hollow rock/Superman

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. Nate will be giving a lot of useful information on using 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!!!!!!