Workout of the Day (WOD)

Monday 10/21/13

So how did you do with your first weekend during the Paleo Challenge?  Make sure to keep your log books with you and up to date, they will be spot checked from the coaches. 

***The 3 Year CFIB Anniversary Party Theme is set--------Hollywood Red Carpet Formal.  So get dressed up and we will have a red carpet, velvet rope, lots of pictures plus food and drink the rest of the night for the celebration.  Mark your calendars for November 16th, it's a lot of fun if you haven't been to one before.  Bring a date or come alone. 

This weekends paintball event was a lot of fun, thanks again to Chris D. for organizing it.  Congrats to Eric D. for taking the most shots to the chest, it wasn't even close, when Eric lifted up his shirt you would have thought everyone from both teams hit him at least 2-3 times each :-)   John O. received the "friendly fire" award, in the very first game before we had our private CFIB matches, a kid tripped behind John and shot him at point blank range in the arm.  He had to sit out the rest of the match because it hurt so bad.  The final noteworthy incident happened to Chris D during the very last game of the day.  Every guy was worried about getting shot in this particular area but we all managed to walk away safely.  3...2....1.....GO of the very last game, someone arched a shot from far far away and hit him in his "no means no" place.  He dropped, rolled on the ground, screamed in pain (it was a high pitched scream) and the referee had tears dripping down his cheek from laughing so hard.  So all in all a very fun time :-)

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Strength:  Shoulder Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Sets 4-7 – 4 reps @ 80-90%
Rest 2-3 minutes between sets.

10min AMRAP 
12 Romanian Deadlifts (135/95)
24 Sit-Ups
50m Waiter’s Walk (55/35 w/kb.  Walk 25m with your right arm then 25m back with your left) 

Today's Workout

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