Monday, July 21, 2014

"We are half way through our 12 week strength cycle.  While the intent of this period is to make each member of CFNM stronger, my ultimate goal is to make each member more powerful.  There is a big difference between strength and power - in a nutshell, strength is how much weight you can move or lift, while power is how fast you can move or lift that weight.  Some movements are strength movements – deadlifts, squats, and presses should be done in a controlled manner – going slower is encouraged.  Olympic lifts are power movements requiring quickness – you can’t do a heavy snatch or clean in slow motion.  You limit your potential for growth in both strength and power if you focus more on the amount of weight you are using rather than the form you are using.  When in doubt, ask the coaches to check your form, or better yet, have them video you (with your phone) so you can see what your form looks like." -Coach George
Back Squat 3x8 68%
3 rounds, 0:20 at each station:
battle ropes
10 min AMRAP
5 C2B pull ups
10 sit ups
10 goblet squats 53/35


  1. Good Morning. I hope everyone had a great weekend. My husband Tom and I celebrated our 30yr wedding anniversary yesterday. 30 years it's hard to believe he has put up with me for that long........haaaaaaaaaa

    Last week I was able to make 4 workouts plus Yoga. That was a great week for me! I hope this week will be as good. :-)

    Wow......great picture Amy!!!

    Make it a great week.

  2. Charmaine......if you could send me the website of that protien drink to my email :-)

    Have a great day!

  3. Happy Birthday Bill! Hope you are having a wonderful day!

  4. Sad I missed today's wod! But got to shoot some fun cool instructional videos today with the coaches of CFNM! Look for them on our youtube chanel soon!
    I think we could title this pic "Girls Back Squatting", since it's a girl (incase you missed that announcement last week!) and she helped me lift that weight! That is the last of the "heavy" weights for me! Even though that was scaled quite a bit. Since I am gaining body weight, air squats are a weighted wod for me now! Going to spend the next 19 weeks focusing on form, body weight movements, tons of stretching, even more walking, even more swimming, and maybe some super light lifts just to work on technique!

    Oh, and happy birthday Bill!