Wednesday 140521

Lindsay L

Grizzly Tracks 5K –  Saturday, September 20th!! This race is to help promote child health awareness while helping out Gramercy Elementary School, an inner city title one school in Ogden. Dr. Simkins (AKA Doc, Boyd) is a faithful member of LCF and entertains us all at 0530a! 

Time to take Dr. Simkins down in the “Dunk Tank” while getting a great deal on Grizzly Tracks 5k registration!!
ONE EVENING ONLY they are offering a discounted rate
5 family members for ONLY $15.00!!
This includes: race registration fee, a shirt, and an early entrance pass into the Dinosaur Park for race day only.

How and where do you get this deal?
ATTEND Gramercy Elementary School Carnival
Thursday, May 22nd from 5:00 pm to 8:00 pm to register.
(You can’t get this family deal online, you have to register at the school carnival!!)

Bonus… you will also have the opportunity to “DUNK THE DOCTOR.” Yep!! Dr. Simkins will be sitting in the dunk tank waiting to see who can take him down!!

After Thursday prices go back up… so come Thursday night to “Dunk” Dr. Simkins and sign up your family for a FANTASTIC race!!!



Dynamic Warm-Up-Mobility
Prepare for…

Strength: Dead Lift    Team up in 2-3′s *Remember to log your start & %
5 reps @ 75%

3 reps @ 80%
3 reps @ 85-90%
1 rep   @ 90-95%
3 reps @ 85-90%
5 reps @ 75%

WOD “Diane”
21-15-9 of:

Dead Lifts 225/155 or 70 % of todays 1 RM
HSPU * Scale as needed

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then: 

3 Rounds “Not” for time
10 butterfly pullups
3 Zotts press
40-50 double unders
12 min
1000 m row
ME Clean and jerks for remaining time 185/125 or 75% 1 RM
rest 2 min
6 min
500 m row
ME clean and jerks for remaining time

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
ME: Bench Press 7 x 1 Find today’s 1 rm 


4 Rounds of:
500m Row
20 – Bench Press (135/95)


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

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