CF 209 Sport

Workout of the Day

WOD 1 – in the morning…

Bench Press 5, 5, 5

+ max time L sit from dip

Romanian Deadlift 5, 5, 5

+max time L sit from hang

WOD 2 – in the afternoon…

3 rounds for time:

6 wall climbs + 5 games style pushups per side

15 hang power snatch (95 lb)

100 meter sandbag carry (80 lb)

First time bench pressing in a while this morning and, wouldn’t you know it, I haven’t lost much strength. This is one of those exercises that you don’t need to do very often to stay strong—you paying attention Globo Gym USA??? I got 265 for my top set and felt strong doing it. The L sits, however, require plenty of practice. So feel free to throw those in as much as possible.

This afternoon I road-tripped down to Stockton with Justin to visit Gabe Subry and Co. at CF 209 Sport. I’ve been looking forward to getting down there to train with Gabe because, based on past competitions and the cumulative ability of his affiliate, his methods are undeniably solid. He’s got the Games pedigree and a crazy streak when it comes to programming. The workout we did today is proof of that. Very cool arrangement of exercises and very difficult. My shoulders literally felt like they were exploding afterwards. Local muscular endurance was a BIG factor on the pushups, the snatches were all about efficient technique, and the climbs & sandbag carries filled the fun quotient. All in all, a great WOD, a great experience, and a great gym. Muchas Gracias to everyone down there. The video is below.