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***CFB Nutrition Challenge Info…click here***

CFB Nutrition Challenge – Day 26

Quick Tip:   If you choose to eat something that is not healthy for you, just skip all the rationalizing rigamarole and call it what it is…”a bad decision”.  It’s better for your mental health to be honest than trying to go through all the psychological contortions of justifying a poor decision.
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* Oct 26th, 8pm – CFB Social Event:  Live music by Joel Mooney at the Mooney residence. (Location address is on the board) BYOB and folding chair.
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** Best results from Wednesday’s WOD:  Justin Copeland 20:01
     Best results from Thursday’s WOD: Ryan Myer 8:15 
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*** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
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Conditioning WOD
For time:
Run 400 meters
50 KB Swings, m70 / w55#
Run 800 meters
40 KB Swings, m70 / w55#
Run 1600 meters
30 KB Swings, m70 / w55#

Strength WOD
10 minutes to establish a 1 Rep Max – Deadlift
Or
5 reps – 70% 1 RM
4 reps – 75% 1 RM
3 reps – 80% 1 RM
2 reps – 85% 1 RM
1 rep – 90% 1 RM

*Rest 45 seconds between sets