Happy First Week in the new space. Have you noticed some areas that aren’t finished and you are wondering what is going there or what is up? Well, let me tell you about a few. The empty board above the restroom is the MASTER’s RECORDs BOARD! The over 40yo CFSL’ers will be highlighted on this board. It works the same as the Overall Records Board, but only the seasoned 40 plus people go up there. I am excited about this board, even though I don’t get to go up there yet! Nancy was our first benchmark and I have two already going on the board. Please let us know if we missed you. There is a board between the restroom and changing room doors where everyone can write down PRs that belongs on the Records board. You must have the initials of the verifying coach next to your PR.
The children’s area isn’t quite done either. I am still looking for either a North States 3 in 1 metal superyard extension or a large, wide, heavy thing to store toys. The extension is preferential, however. Speaking of the children. When you bring them, make sure you keep a close eye on them. They are absolutely not supervised by any of us, so it is imperative that you watch them to keep them safe and to keep the other members safe.
Lastly, the corner with the piles of mess. Let’s not talk about that. 😉
Max Clean AND Jerk. Yes, this is a full clean and a split jerk. For newer people or people not comfortable with the form, you will do 5x1rep at a moderate weight. Your focus is getting comfortable in a full squat position. Keep it close and move fast.
“DB Grace With A Catch”
30 DB “clean and jerks” *you choose the weight.
The catch is: EMOM do 4 stationary lunges with your DBs. (4 total)
*compare to 10/10/13 for the DB weight. Go heavier if you can.