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WOD Blog
 | Tue, Oct 15 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (80 days ago) |
Tuesday October 15 2019 Child's Play(Time) Tuesday October 15, 2019 Box Squat 7 Sets of 3 Squats * Set height to just below parallel. * 1s full stop at bottom. Set #1 - 50% of 1RM Back Squat Set #2 - 55% Set #3 - 60% Sets #4+5 - 65% Sets #6+7 - 70% Rest as needed (1-2 minutes) between sets. STIMULUS • Squatting stance is about 6-8' wider than our regular squat stance (more posterior engagement here). • As we sit down and back, the aim is to come as close to 'vertical shins' as possible on the. We need to reach with out waist. • Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged. • To stand, avoid 'rocking' forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position. • Stand with SPEED. Stand aggressively, and stand with as much power as we can. Thruster On the 2:00 x 5 Sets: 3 Thrusters Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day. https://www.youtube.com/watch?v=aea5BGj9a8Y WOD “Child’s Play” 3 Rounds: 15 Deadlifts 205/145 55+ (155/105) 20 DB Front Squats 50/35 55+ (35/25) 60 Double Unders STRATEGY • 'Forearm management' is a focus here. We know there will be a significant time-under-tension demand with the thrusters and deadlifts, which will impact our rope mechanics. • Break before we need to, knowing we can push the third round harder. • Thrusters could use a single break, based on ability levels. • Deadlifts could use a single break, if not two quick breaks as well. • Jump rope is individually based, naturally, but… the goal is consistency across the three rounds. Recovery Row or Bike 10:00 total 5 rounds 1:00 light pace :40 sec moderate pace :20 sec fast pace |
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