Rocky just enjoying life, one day at a time!


Alois Mader a professor at the German University of Sport Sciences in Cologne, points out a simple recipe or equation for success through the highly successful Kenyan running rrogram. "It goes, run every day from youth on. And run so that you still enjoy it the next day. Everything else will follow automatically."

-Anastasia Toufexis

This quote is as simple as it gets. Enjoy what you do in life. It can refer to many different areas in your life not just fitness.
Going to the gym everyday must be enjoyable, not a chore, or to cross something off your to do list. A big part about health and fitness is managing your stress levels, whether your a pro athlete or just a person that likes to stay in shape. If you continue to remind yourself about the positive reasons you started this journey, you will continue to have great success in our program.

We are not all built the same. The purpose of training is not to perform the maximal amount of work. Everyone has their own limits we must pay attention to our coaches, bodies, and mind. We are constantly reminding athletes that sometimes less is more. You don't have to spend 2 hours in the gym to get an effective workout. I have athletes on my own team that their limits on training are much higher than mine and I accept this. Some athletes need more volume while others do not. I want to be able to come back the next day wanting to become better and not hating the program that I have built and loved.

-Coach Carlos

ME Upper
then,
Three sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps
400 Meter Run
115/75 lb. Push Press x Max Reps
Rest exactly 5 minutes between sets
**For each set note number of pull-ups completed and number of push press completed.

Hey CFI, just a reminder to those of you who have signed up for the rowing seminar, it is THIS coming Saturday from 12:00-2:30PM with coach Carlos! Get ready to get after those weaknesses and really focus in on how to row more efficiently and get the most out of each stroke.

Four sets of:
Strict Barbell Press x 6-8 reps (not a max effort)
Rest 45 seconds
Russian Step-Ups x 6-8 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
then,
Complete as many reps as possible in 3 minutes of:
Burpees

Such an amazing turnout for the Dad 'n Me WOD!


CFI Dads and your kids,

Thank you for making yesterday's WOD so incredibly fun and special! We really hope you enjoyed participating in this event as much as we enjoyed hosting it! We had an unbelievable turnout and we cannot wait for the next one! We are so appreciative and blessed that you all shared a piece of your special day with us, have a great week!

ME Lower
then,
Three rounds for time of:
Wall Ball Shots x 30 reps (20/14 lbs.)
Toes to Bar x 20 reps

8:30-9:30AM TODAY!!

Warm-Up:
3 Rounds of:
20 sec Squats
10 Seconds rest
20 sec Jumping jacks
10 seconds rest
20 sec Bear crawl
10 seconds rest

WOD:
In teams of two, three, or four, complete five rounds each for time of:
200 Meter Run
Squats x 6 Reps
Burpees x 8 Reps

Game:
DODGEBALL!!!

To all of our CFI dads out there, thank you for making this world so great! Thank you for being amazing people, amazing athletes, role models, leaders, and for helping be a part of what makes CFI so incredibly special! Have a great weekend and enjoy this special time!

In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
40 Burpees
30 Box Jumps (24″/18″)