Monday, September 20th, 2021 WOD

KSCF Programming

Over the next several weeks we will begin retesting or testing our 1 Repetition Maximum (1RM) lifts. We will start the week of the 27th with our major compound lifts (Squats, Presses, etc.) and also our main Weighlifting movements. As the weeks roll on, we will add in the accessory strength movements. The idea is you will test these in a class setting or on your own so you will know what percentage to use when we implement the next strength phase at KSCF.

If you are unsure how to test these numbers by yourself, you can use these tips.

• Across 15-20 mins, you will warm-up for the max with sets of 3-6 reps. When you're at a weight that you think is around 85-90%, you will then decide what weight you will make your first attempt at.

• You should plan to make 3 attempts at a max lift across the time domain. This should be your mindset regardless if you lift more or less than you want or plan.

• If you're afraid to lift on your own, come to every KSCF class. If your membership doesn't allow, change so you can.

• An alternate idea is to come into our Open Gym time and lift with another KSCFam member. You can connect with others here in our private Facebook group.

Shoot me an email if you have questions. Time to prep for the next Zombie Apocalypse/Civil War.

This Week's Programming

• Tue: Interval WOD

• Wed: Lunges

• Thu: Kipping Drills

• Fri: Bassackwards WOD like Monday

KSCF Notes

• MASK MANDATE is in effect. Please wear a mask

• Check out Catalyst Restaurant

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

WOD

“Garra Rufa Bite”

12-9-6

The Devil's Snatch (95/65)

18-15-12

Pull-ups

L3: 85/55

L2: 75/45

L1: 65/35

Strength

Weighted Ring Rows

5 sets of 5

Strict Toes to Bar

3 sets of 6-10