The T2B Rockettes of CF

Overhead Squat 5-5-5-5-5-15

5 Rounds, 1 Minute Each
10 Plyo Push Ups alt over 45# plate
Max Reps Ground to Overhead 95/65


Alternating toes to bar in Flexnastics yesterday.  This move was a little easier than the standard toes to bar, but required a slightly different body control and coordiantion.  This would be a great scaling option for those of you who can't get the toes all the way up.

Think about scheduling some private training!
The new specialty classes are going awesome.  We have got some really great new coaches from different backgrounds.  I know many of you can't go to one class or another due to schedules, but keep in mind all of our specialty coaches are available for private one-on-one coaching or small group private coaching.  If there are specific things in these experts areas you want to work on, or if you can't make the scheduled class times, talk to one of these coaches and maybe some of your friends here about setting up training sessions.  One-on-ones are an awesome way to make leaps and bounds in your ability, and small group sessions make private training more affordable.

Comments

[brother mike]

The calendar for Moxie Madness is out:

http://moxiemadnessthrowdown.wordpress.com/2012/08/22/schedule-for-the-weekend/

Also, any other Diamond in the Tough competitors want to plan a group workout for WOD #1? I was hoping to do it Saturday morning, anyone else?

Diamond of the Tough registration is open through 8/31 (also the last date to post a score for WOD #1). WOD #1 is:

A. 10 minutes to establish 3rm Back Squat

Rest 3 minutes

B. “Cindy” Amrap in 20 minutes:

5 pullups 10 hand –release pushups w/ feet on plate 15 air squats

Standards:

A. For the Back Squat

Athlete may use a rack. Athlete must start with empty bar. Each squat must reach full depth at the bottom and full hip extension at the top. If you miss a rep during the set it may be re-done without voiding entire set. If you are re-doing a rep the bar must stay on your back. You can not re-rack the bar and start over. At the completion of the set the athlete may be assisted back into the rack.

B. For "Cindy" 20 minute clock set to count down.

Pullups– chin must be higher than bar. Arms must reach full extension at the bottom of each rep.

Pushups w/ feet on 25# plate- The rep starts at the top pushup with arms at full extension and both feet on the plate. Athlete then lowers chest to ground and must lift both hands off of the ground before pressing back to full arm extension. During this movement the hips and thighs can NOT touch the ground.

Air Squats – Athlete begins standing with legs and hips fully extended. Their hip crease must pass below the pararrel line at the bottom of the squat. The rep ends back at the top when athlete is standing with legs and hips fully extended.

www.diamondofthetough.com

[itstanman]

bromike can anybody participate in the DOT competition or is their age restriction etc?

[brother mike]

Diamond of the Tough is 35+ in 5 year brackets. There is a sliding scale of how many will go from the online qualifiers to the event on September 29.

35-39: 40 of each gender
40-44: 30 of each gender
45-49: 25 of each gender
50-54: 20 of each gender
55+: 10 of each gender

[Matt P]

Not sure if I really want to compete against 35-39 year olds... What happens if I win, am I the fittest guy born between 1973 and 1977?

Isn't that like claiming to be the fastest Canadian?

[John Michelmore]

Matt P, I'm sure that there are a ton of awesome athletes between those ages. It's amazing how humbling it can be out there. With that said, I would think you would fare well. Give it a shot.....not that you're competitive or anything! :o)

Broski, I'm up for Saturday am for doing the DOT wod #1.

[Rae]

I'd like to plan/watch/coach you guys through the 3RM max on Sat if you guys do it then, I wouldn't mind co-opting part of powerlifting at 11am for it either, everyone else can do our regularly scheduled stuff.

[Jennifer R]

In for Saturday morning DOT WOD.

[John Michelmore]

Mike, what time Saturday am did you have in mind? Anyone else?

Rae, your coaching/assistance would be great.

[Brother mike]

http://www.catalystathletics.com/blog/blog.php?blogID=1737

A few things weightlifters should know from Catalyst.

I was thinking early Saturday so I could still do Rae's class but if we get a group who wants to go later I'm pretty flexible about it.

[Rae]

I'm going to volunteer my time for the greater good and come in at 10am. Will you guys be warmed up and ready to go by then? Class as usual at 11am.

[Donna]

is anyone doing the Lalanne Throwdown this saturday? i was just taken from the waitlist this last friday . . . it would be nice to have a fellow CFES'er there! ;)

[Denise Roby]

Donna.....I will be at the LaLanne Throwdown this Saturday as a volunteer judge so I will be there but not competing.

[Kate]

On the question of the private training: I have been wanting to request a private or small group pull-up clinic. (Because I can't do them without a band.) Would anyone be interested in joining me?

[donna]

Yeah, denise! Look forward to seeing u there! :)