Published by CFFV WOD LOG on

Today was a tough day.  2 WODS.  Both of which were a crusher.  You all pushed very hard today and we are thankful for your efforts.  Everyday is a day to get better.  Today you did just that.  I know that we really harped on form and technique, but it is very important to do thing correctly.  If not, you might come up against a judge at a competition that “no reps” you over and over again.  We don’t want that to happen to you, so we are going to “no rep” you during training to perfect your technique.


With that being said, let’s get ready to move some serious weight tomorrow!


WOD – DEC 29 – Max Deadlift


WU: 4 rounds

  • 10 MB Slams
  • 10 Box/Bench Jumps (step down on the first set or two)


MOBILITY: stretch/roll out that low back, glutes and Hammies


STRENGTH: 1 RM Deadlift + Weighted Pullups (7 x 3)

  • 3 rounds of Tech work (light weight and lots of coaching)
  • 4 rounds to build up weight
  • 3 attempts at a 1 RM (go up if you get it)
  • In between rounds 1-7 we will be doing 3 Weighted Pullups


WOD: 3 Rounds

  • 21-18-15     SDHP (95/65)
  • 12-9-6        L-Chinups




Hitting the WODS is just part of the equation.  Make sure you are stretching out and working on your Mobility DAILY!  Being flexible will allow you greater range of motion to perform exercises (the deadlift is a great example of this).  Come in early and do some extra rolling, stay after class and work some mobility exercises.  Nutrition is also a HUGE part of the puzzle.  Figure your diet out and get on the right path to a Healthier year in 2012.  For more info, check out Coach Nate’s new Nutrition Blog and join him in our HYBRID ATHLETIC Nutrition Challenge for the month of January.  Ask your coaches or the Service Desk Staff for more info.

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