Fundamentals
January 24, 2011 Category: Blog 4 Comments 
Today's Workout
Shoulder Press
5 @ 75% WM
3 @ 85% WM
1+ @ 95% WM
Then
1 Minute at Each Station for Max Reps/1 Minute Rest
115/75 Shoulder To Overhead
GHD Sit-ups
Burpees
Rope Climb
Top Performances: Jason B. 9 Reps @ 145, Katie H. 10 Reps @ 65. Then Chris J. 214, Katie H. 121.
We have been focusing on the fundamental Powerlifts for almost a month now and we will continue to do so until the Competition on February 26. One could insert any number of cliches here regarding the importance of fundamental mastery not only in respect to the fundamentals themselves, but also in mastering more complicated motions. I will refrain from doing so, but I will say I have already seen a vast improvement from those athletes who have been consistent in making each lift each week. Get your lifts in, and if you can't make it make them up on Saturdays. If you don't even know your 1RMs for these lifts yet and you are not new to CFG, you need to make an effort to get more consistent with your training (cough, MAX, cough).
Two comments for today:
1) I was really excited to get my first rope climb. Alyssa and Josh were rocking this skill at the 4:30 class and I was jealous!
2) I’m already feeling the GHD. I think I did 56 total sit ups and Nick’s recommendation for first-timers was 10 per round. I’ll probably regret not listening to him later, but at the time I was busy making up reps!
Sad I missed the rope climb… Ok, well, and the shoulder press. Not really anything else
.
Hurts to laugh today. I hate the GHD.
105, 125, 145 (5)
Jason Crushed that lift. Way to go.
That rope climb was freakin’ awesome!