CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Cost: $75… Includes a 3 course meal (appetizer, salad, entree) AND open bar with a guaranteed great time. How Do I RSVP?: Sign up at the Front Desk ASAP! Please make sure to inform myself or Catherine if you plan on attending by 12/1!! You can pay in cash or charge your account. Hope to see ALL of you there!
Last week a good friend of mine shared with me some rather unfortunate news. As they spoke I couldn’t help but think of the story of Lot’s wife. In short Lot’s wife became a pillar of salt as she looked back on the city of Sodom. As a kid I heard the story and it fascinated my imagination; however, I never quite understood what the architect meant by it. Now I get it. Many of us are Lot’s wife looking back to a state once occupied. By ‘state’ I simply mean the totality of our beliefs about ourselves and our past. I can’t recall, in my years of coaching, how many athletes have come up to me, upon missing a lift one day or upon not getting a movement that someone else got so easily, and fretting and obsessing over it the next; or how they aren’t getting stronger but the complete antithesis. Don’t fret about yesterday’s performance. Don’t look back on it. Learn to escort your mind from the failures of yesterday, as yesterday is as dead- as dead. Even I have to remind myself of this from time to time, always pruning my thoughts. Don’t look behind, shake it off as this week presents more challenges and repetition to learn and do better. Happy Lifting Coach Joel
Monday GW + SNW Then…, Oly Session S1
- BS – 80% x 3 x 5
- SN HPL + LW HG PWR SN + OHS W/ :3 P @ BM – 73% (SN) x (2+1+2) x 4
- SN DL – 100% (SN) x 3 x 3
Then…, Class WOD Part (A) Tabata :20/:10 x 16 Push Press (TFF) btw 65% – 73% Hold Overhead Rest 3:00 Part (B) Tabata :20/:10 x 16 Plyo Push-ups Strict Pull-ups Rest 3:00 Part (C) Tabata :20/:10 x 16 Hollow Rocks T2B Extra Credit…, Complete Four Sets NFT But For Quality
- Single Leg Front Rack Box Step Up x 6 E/S
- DB RDL x 8
- GHD Supine Kb Sit-up to Overhead Press x 10
- Two Point Weighted Side Plank Hold (Hold Leg Up) x :20 E/S
- Db Wrist Flexion & Extension x 12 E/D (Use GHD)
Then…, Cool Down…,
- Cross Symmetry Recovery Protocol – Takes 6 Min