Workout of the Day: Tuesday, 10.29.13

Stache Showdown sign-up will be up later today! The Stache Showdown is a partnered Strongman Competition being held at CFCC that will be open to folks outside of CFCC as well. It’s a lot of fun, in honor of a good cause, and mustaches are required. Save Wednesday, 11/20/13 to participate or to come watch!

For those of you looking to save the date, CFCC’s annual Rittenhouse Run will be held on December 21st of this year. I know it’s pretty far ahead, but as you can see from this video from 2 years ago (!!!) it’s a really fun time. Don’t miss it!


“The source of movement initiation will bias the flow and direction of forces throughout the movement, so it is critical to ensure that it is starting at the right place. Often it is the very first instant, the intention to move in which technique is lost.” – Elphinston.


MOVEMENT PREP: Foam Roll as needed for 3 minutes. Then complete 2 rounds of: 5 Samson Lunge Steps on each side (with arms overhead!), a 20-30 second Lat Raise (or, the first portion of the Lever – push the pull-up bar down toward your feet while the arms and body are straight), Lying Lower Trap Raise (10 reps on each side, plus a 10 second hold).
STRENGTH: Speed Presses EMOM 8 minutes at 60% x 2, 60% x 2, 70% x 2, 70% x 2, 75% x 2, 75% x 2 and then up or down as needed for the remainder of the 8 minutes.
CONDITIONING: Time Trial: Row a 1k.

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