Monday 16032026

Hey CFQ.

The OPEN is behind us now, for most of us, and we're going to be seeing a little more variation in the programming. There are still quarter finals to come, for some of us, so we're technically still in a "COMPETITION" phase. Because the quarter finals will include higher skill gymnastics and heavier weights with more technical lifts, the programming will broaden to make sure we touch on everything. We'll make sure you're ready for whatever the next stage has to offer. If you don't give a good hootin-and-hollerin' gosh darn about quarter finals, never fear, we'll always have a great workout lined up for EVERYONE.

What did YOU get from the OPEN this year? For me, it's always a stark reminder of what I need to work on. This year? Leg strength and barbell cycling. I can think of a few moments over the past three weeks when a little more help from my legs could have made life a LOT easier. And barbell cycling, always a nemesis of mine.

So, what do I do?

Whenever an opportunity comes up to allow me to move a barbell for sets, rather than heavy singles, I'l choose a lighter load that I have NO CHOICE but to hold on to...gradually work the weight back up until I'm more comfortable hanging on. YES, I'm going to SCALE my way to SUCCESS. Already planning a weekly EMOM of light conditioning and thrusters at various weights and rep schemes to build up a tolerance to these nasty little things.

Rich Froning once said that 115 lb barbell scares him the most, because he can hold on to it for so long but it's heavy enough to hurt. I want to have that problem.

Here's yor MONDAY folks. Have fun. Let's get after it.

There are A LOT of ring dips in this workout, and we want to see a STRICT movement. Perfect opportunity to SCALE for the win. Here's a great option to work through the volume safely while still meeting the stimulus. You can also reduce the reps or use a band. Try one foot... https://youtu.be/Vzk0EjNOPm0?si=ImXQST6a97pycVEq