Josh W (and a bunch of you) spent his Labor Day morning sweating with people yelling at him.
Over the past couple of weeks, several of you have inquired about posting the workout times on the website. We have done this, and like Labor Day, it’s not a big deal. At other times, it becomes more cumbersome. If you are interested in knowing other people’s time, I HIGHLY encourage you to post your times to the comments section. We don’t all make it in everyday, but the comments section will always be there. Additionally, it will be your responsibility to post your times, which hopefully makes you write them down (if you don’t already).
Please, use the comments section. That is where we will keep each other accountable. There is nothing cooler to me than seeing someone on vacation posting a time from another gym of the CFM workout of the day.
Strength
Deadlift
Tempo lifts - Lower the weight on a 4 count
5-3-3-1-1-1(Max Rep set)
Do tempo lifts on sets 5-3-3-1-1. On the final set, use the weight from your last heavy tempo single for a max rep set. Do not use a tempo for the final set. This means as many reps until your grip fails, form breaks down (loss of lumbar curve) or you can’t pick up the bar. For a number reference, this max rep set should be about 70%-80% of your 1 rep max.
Metcon
As many rounds as possible in 20 minutes
400m Run
20 pullups
If you don’t have pullups, do 30 ring rows.
