Blog Archives

WOD 12/01/2015

11/30/2015

Skill: Handstand Push Ups / Hand Stand Holds or Walks

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WOD:
4 Min Max Calorie Row
2 Min Max Handstand Push Ups
2 Min Max Double Unders
rest 2 Mins
4 Min Max Calorie Row
2 Min Max Handstand Push Ups
2 Min Max Double Unders

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Recovery / Optional
800 Meter Run

WOD 11/30/2015

11/29/2015

*Below two movements are to be done in Superset Fashion. Do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 7 times.
Strength - 2 of 15
Front Squat - 7 x 1 Rep @ 70-80%, same across the board

Strength /Gymnastics
Weighted Bar Dip
7 x 3 Reps, same across the board
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WOD: 6 Min AMRAP
6 Pull Ups
6 Push Ups
6 Russian KB Swing - P 70/54, A 53/35, H 35/26
6 Goblet Squats - same
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Recovery / Optional
3 Rounds
1 Min - Regular Jump Rope (no double unders)
1 Min - Row
*See..see...this one isn't too taxing...it's only singles...not DU's.

WOD 11/28/2015

11/27/2015

Class times at 8 and 9 AM
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Team Workout! 30 Min Time Cap!
Buy in :Sled Push 50 Meters 90/45
Then - 4 Rounds for time
500 M Row
10 Pull Ups Each*
500 M Row
10 Thrusters Each 95/65*
*May be split up but each has to complete 10 before moving on
Cash out: Sled Push 50 Meters 90/45

How will you and your partner strategize...?

November 26th, 2015

11/26/2015

Class times at 8 and 9 AM. Likely a couple of afternoon hours as well. Check the FB page for a post from Allen Black as to when.
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Strength
3" Deficit Deadlifts - on 4 mats
5 x 1 Reps @ 100% - 105% - same weight across the board, you're using more than Monday hopefully. If you can even do close to your 1 rep max that's great. Be smart!

Next week we do a 1 rep max on deadlift. Hopefully those that have been consistent will see quite an increase in their 1 rep max. If you're able to do your prior max from the 3" deficit...or very close...you should easily hit a new pr.
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Strength
Weighted Pull Ups -- 5 x 3 Reps
*use bands if necessary -- as always though...partner assist is better
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WOD:
500 Meter Row
rest 2 Minutes
400 Meter Row
rest 2 Minutes
300 Meter Row
No...these aren't casual rows...this is basically all out.
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Recovery / Optional
NFT
15 Wall Ball 20/14
200 Meter Run w/same Wall Ball
15 Burpees

Thanksgiving Holiday Schedule

11/25/2015

HOLIDAY SCHEDULE:
Wednesday - Right now...usual morning class times...and I'll train after that...so I'll be here until 10:30 - 11 AM. In the afternoon...Allen Black will be here from about 3:15 to about 6:00 PM.
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Thursday -
"5th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. We have the capability of 65 people going at once on this one. If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.
If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. In the past we've allowed people to bring near absolute beginners and or kids/current high school/jr high athletes. I just don't feel comfortable doing that any more. Everyone always says, "oh yeah I/they can do that...no problem." Well...we all know what happens to people new to CF. Something seemingly very simple/easy is WAY more difficult than it looks on paper. As soon as the clock starts...all technique goes out the window...soon followed by what little endurance they have. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.
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Friday class times: I'm assuming most everyone is off work so 8 and 9 AM only. Britt Stockrahm will be coaching. Afternoon classes will be pointless since the majority will either be shopping, watching football games or with family. For those few that might wish to...Allen Black will post as to whether he'll be here any that afternoon.

Saturday class times: 8 and 9 AM only as usual.

WOD 11/25/2015

11/24/2015

*Below two movements are to be done in Superset Fashion. Meaning...do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 5 times.

Strength - Front Squat - 1 of 15*
5 x 3 Reps @ 70 - 80%, same across the board
*Yes, we'll be focusing on Front Squats similar to how we did the DL's. I highly urge you to start this week light at 70% instead of
thinking..."I want to go heavy and use 80%." This is a linear
progression...it will go up each week.
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Strength /Gymnastics
Weighted Ring Dip or Weighted Fix Dip (dip bars connected to uprights of the rig)
5 x 5 Reps, same across the board - Wear a weight vest, hold a med ball between knees or ankles...etc...
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WOD: 6 Min AMRAP
8 Double KB Cleans - P 53/35, A 44/26, H 35/18
8 Double KB Push Press - same weight
40' Walking Lunge
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Recovery / Optional
3 Rounds NFT
60 Wall Ball 20/14
60 American KB Swings 53/25

WOD 11/24/2015

11/23/2015

Strength / Complex
Squat Clean Thruster (Cluster)
Take 7 Mins to find a "Strong Effort" 1 RM
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WOD: 3 Rounds for time
12 Front Squats - P 135/95, A 95/65, H 65/45
12 Burpee Pull Ups

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Recovery / Optional
3 Rounds NFT
10 Left Hand KB Snatch 53/35
10 Right Hand KB Snatch 53/35
20 Calorie Row

11/23/2015

11/22/2015

Strength
3" Deficit Deadlifts - on 45 plates
9 x 1 Rep @ 90% - 95% - same weight across the board
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Strength: Weighted Pull Ups
9 x 1 Rep
*use bands if necessary or as before...far better to have a training partner assist
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WOD: 7 Min AMRAP
5 Left Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
5 Right Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
15 American KB Swings - P 70/53, A 53/35, H 35/2620
Ab Mat Sit Ups
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Recovery / Optional
3 Rounds NFT
100 Meter Farmers Carry 53/35
15 Wall Ball 20/14

WOD 11/21/2015

11/20/2015

Class times at 8 and 9 AM
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2 Person Partner Workout
30 Min AMRAP
Station #1 - 300 Meter Row
Station #2 -
5 Power Cleans Rx+ 135/95 - Rx 105/75 - Scaled 75/55
5 Front Squats - same
5 Burpees
*While 1 partner Rows the second partner continues to rotate thru Station #2 triplet. Once 1 partner finishes row they switch stations

Score = Total # of Rounds/Reps

WOD 11/20/2015

11/19/2015

Skill
In 10 Mins find a solid 1 RM with good form*
Power Snatch
*Yes...this means when your form starts to break down...it's time to stop
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WOD: 14 Min AMRAP
10 Power Snatch P 95/65, A 75/55, H 65/45
12 Box Step Ups P & A 24/20, H 20/16
14 Deadlifts P 95/65, A 75/55, H 65/45
200 Meter Run
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YouTube videos below: 1st one you've seen before...great technique examples to watch just to remind you.

Video #2...it's a long one but Anders (head of education for Eleiko) always has some great stuff. Please watch when you get some time.