5×1 – 3 Position Clean + Split Jerk (mid-thigh, below knee, ground)
Complete the 3 cleans and then one split jerk.
3 Rounds NFT:
1o Strict Toes to Bar
15 Hip Extension
20 Abmat Sit-ups
25 Banded Good Mornings
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Coaches Corner with Coach Max
As the year is coming to a close we start thinking about our goals for the year in and outside the gym. We rummage through our notebooks or search the website for our goals and compare them to our achievements. While this process is necessary to measure our progress and set S.M.A.R.T. goals for the new year, I also think it’s important to recognize others’ accomplishments. For this week’s Coaches’ Corner I ask you, the members, to post something that you saw this year at CFNE that struck you and stuck with you. It can be something like watching your friend get his/her first pull-up. It doesn’t have to be a milestone, but it certainly can be. I’ll start…
For me, this moment occurred two weekends ago. Andrew Ho came to workout at 1pm with some of the competitors. We were doing a massive barbell complex with 30 back squats, 30 jerks, and 30 thrusters. We all started together and at the end a few athletes were left finishing the last of their heavy thrusters, Andrew was one of them. Ho could have easily given up or taken more rest but instead of conceding and taking the easy way out he picked the wrench and finished strong. It was a terribly difficult workout, one that beat us all down. That day, I saw my friend grow both as an athlete and as a person. I felt so proud for him. He had grown so much during the workout.
We all grow together, so if you have any memories of your fellow athletes from this year, please post to comments.