CFCody Team WOD

Workout EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK... Build to a Moderate-Heavy Set of "Bear Complex" *1 Rep of Bear Complex is... 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly. PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 100 Reps of "Bear Complex" (135/95)|(95/65)* *1 Rep of Bear Complex is... 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press *P1 works while P2 rests. Athletes can switch as needed...singles or multiple reps. MWOD Pre-WOD: Shoulder distraction for hang/press/overhead position- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in a stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. Variation - using thin band(and wearing a thicker shirt) do the above but instead of stepping away from the bar, lie face down on the ground underneath the bar. Spend 1-2 minutes on each side. Post-WOD: Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc.

Nutrition Challenge

This is the last week of our Nutrition Matters challenge.  The test WOD will be available to Re-test on both Monday, March 2 & Tuesday, March 3.  The Inbody will be at the gym on March 2-4th.  Those participating in the challenge must Re-test the test WOD as well as get on the Inbody by Wednesday, March 4th.  We are excited to see the results from all your hard work! Lock it in this week...Good Luck!