SATURDAY WORKOUT: We are hosting a Level 1 Seminar this weekend so our regular Saturday workout will be at Dogwood Park. Meet at 8:30 on the side of The Outdoor Experience. There is parking across the street from there off Spring. If it is raining… I will have a workout posted you can do at home!
CF Mayhem M


Back Squat

5-5-5-5-5 @ 70%

Metcon (Time)

5 Rounds
21 SDHP (95/65)
21 Ring Dips

15 thoughts on “08/09/2013

  1. Worked with 225 today on 5-5-5-5-5 @ 70%.

    Did one round of the metcon because my affiliate is doing Fran later. Wanted to save some energy, still feeling sore from yesterdays cleans.

  2. Squat at 215.

    Hello weaknesses…good to see you again. The Met Con was awful.

    set a personal time cap of 25 minutes cause I had to get back to work. Got 4 rounds plus 21 SDHP and 7 ring dips….Ring dips were AWFUL!

  3. Hey Lauren,

    Is there anything you can recommend for shoulder strength when building up for ring dips? I can knock out regular dips like a champ, however when I do ring dips it feels my shoulders straining too much.

    • When you say it is straining… where exactly? Are you stable on the rings or are you moving around a bit?

      • I am stable on the rings until I get in the bottom position of the dip. For some reason I am getting a lot of straining when I press up to the top of the dip movement.