151202 Wednesday – “The One That I Want”

XND_Product_FamilyShot_Pano_img20150723161156 (1)December 3, 2015 @ 6:00 pm – 8:00 pm

There are shaker cups everywhere! But does supplementation really work? Is one supplement better than the other? Most importantly is it worth your money?
On Dec 3, you will have your chance to get all of these questions answered and more from our friend Spencer Murphy of Xendurance Supplements. Spencer is one of the most knowledgeable people in the supplement business. He’ll be talking about:
  • Correct macronutrients for you and your training
  • Timing your supplements and food
  • Sport specific supplementation
  • Athlete specific supplementation
  • Get Lean and Stronger at the same time.
  • Build muscle without putting on excess fat.
  • Masters nutrition needs
Spencer will also answer your questions about nutrition and supplementation.  If you’ve ever wondered about what really works, and what should you be taking, Spencer will enlighten you.
$10.00 Registration Fee (waived for DCF Members)


Mobility: None – mob shoulders before class

Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 1 power clean, 1 thruster, and 1 push jerk.

Strength: None

Super Set: None

Metabolic Conditioning: “The One That I Want” 5 rounds for time (Health: 4 rounds)

Muscle-ups (Performance: 4 / Athletic: 2* / Health: 8 jumping chest to bar pull ups + 8 ring push ups)

12 thrusters (Performance: 115lb / Athletic: 75lb* / Health: 20lb dumbbells)

12L/12R single arm kb swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

12 clean and jerk (same)

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10-20 minutes

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.

Optional ‘Cash Out’: none


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