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Goodbye January, Hello BenChestruary

Goodbye January, Hello BenChestruary

As a close out to January, I just wanted to let everyone know how much I loved programming this month. I often get heckled for how invested I am in programming for classes as well as for the Comp Team and my Weakness seminar.

I know most folks are just interested in coming in, getting a good workout and heading home to their families or rushing off to work, this I understand. I like to think if I can make the relatively few hours of training our clients get per week as efficient and as rewarding as possible I have done a good job.

I, along with every one else at CFV are interested in making you better. Whether it is via class, Weakness, Mobility, EVBBC or Comp Team. Our goal is to improve your fitness as well as your quality of life. I just want you all to know this.

At times I know workouts may seem silly, or to hard or even to easy, but just know that there is a rhyme as well as a reason to the things you read on the white board every day.

A sad goodbye to January means an awesome hello to February. Courtesy of Emile and Ben. Drum roll please…

Tom

P.S. Oh and just a reminder, Lucas Parker, at the gym, Friday night.

Lucas Parker, Canada West

Friday

Warm Up:

dynamic warm up
then
20 yoga push ups
20 t spine bridge
20 straight leg sit ups

Technique:

for 16 mins cycle through

3 bar muscle ups or 4 chest to bar pull ups
25 double unders (this is a chance to practice guys, don’t feel rushed)
12 weighted sit ups

Workout:

RX’d

100 double unders
then
20 (10/10) db snatch 45/20
1 rope climb
14 (7/7) db snatch 45/20
1 rope climb
8 (4/4) db snatch 45/20
1 rope climb

COMP Team

100 double unders
then
20 (10/10) db snatch 70/50
1 rope climb
14 (7/7) db snatch 70/50
1 rope climb
8 (4/4) db snatch 70/50
1 rope climb

Saturday:

Warm Up:

coaches call

Technique:

every 30 sec for 12 min

:00 1 turkish get up right hand
:30 1 turkish get up left hand

Workout:

with a partner, one person working at a time

4 rounds for time

25 burpees
20 thrusters 95/65

13 Comments:


  • By Lars 30 Jan 2014

    Tom. I really enjoyed this past month of programming. It was unpredictable, dynamic, fun, and competitive. I could tell a lot of effort was put into it. Also give a shout out to Sheppy. He gave me some advice that finally felt like it helped my snatch (huh?) and then Anna told me tonight how much she enjoys his classes cause its obvious he cares! Sheppy has been doing this a long time. The fact he still cares is commendable. I was guiltily contemplating a change of environment to kick start my fitness. But all I needed was a little reinvestment in the community I love.

    • By Squad 30 Jan 2014

      Aristotle strikes again.
      Well said Lars.
      You keep CFV honest.
      And at least a little offside.

      Cheers to Shep love too

    • By Cabana Boy 31 Jan 2014

      …Sounds like a man crush

    • By Shep 31 Jan 2014

      Wow.

      Thanks Larsy and Anna.

      Its easy to care for you folks.

      Don’t ever leave.

  • By Lars 30 Jan 2014

    I’d like to see Sheppy do fran in his fluevogs

  • By Fred 30 Jan 2014

    Having the rx/comp workouts was nice, great for scaling. I hope you guys keep that format.

  • By Genie 30 Jan 2014

    Great month Tom! It was a lot of fun and I appreciate all the obvious care taken into programming. Loved all the EMOMs!

  • By Baby Nat 31 Jan 2014

    Killed it this month, Tom.
    (But don’t get too smug )

    Word on the street has it that Feb programming will add an extra two inches to all CFV bootays, though. Should be a good month for the gluts.

  • By Afghan 31 Jan 2014

    I dig the avg. joe / comp workout scaling setup – keep it rolling!

  • By Meagan 31 Jan 2014

    Tom I loved the programming this month! I think you listened to feedback from previous programming, but still kept your own style. kudos to you And I agree with Afghan- gives us that extra push.

  • By Dexter 31 Jan 2014

    Yep. Fantastic programming this month, Tom.

    I really enjoyed the avg joe/comp levels as well. Hope to see that continue!

  • By Lars 31 Jan 2014

    How did Dexter beat me with a lower score? It’s not fun to lose to an old man. I demand a recount. Has anyone seen Andy on the rower? Those legs!

    • By Dexter 02 Feb 2014

      I had my programmer’s rejig the leaderboard. Dexter beats Lars no matter the score…

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