10/6/2017

Posted: October 5, 2017 in WODs

Strength: 5×3 power clean

WOD:
2 rds of:
10 DU, 40 air squats
20 DU, 30 situps
30 DU, 20 pushups
40 DU, 10 strict pullups

We are training explosive power in the clean today, but still keeping the load low in anticipation of a 5 lbs/week increase in the coming months. Keep your weight in your heels and use your hips, not your arms, to propel the bar up.

During the WOD, the intended time domain is 20 minutes; scale if you’ll be over that. For those struggling with the rope, do 1 min of DU attempts, and if the other movements are an issue cut the reps by half. The point is consistent intensity over a 20 min period. Our gym kings and queens who will come in well under 20 min as written above can do 50 double unders for all sets.

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10/5/2017, Thursday

Posted: October 5, 2017 in WODs

Strength: 3×5 Bench
WOD:
3RFT
Run 400m
25 Box Jumps; 30/24” box

As before, strength today is setting a baseline for the next few weeks. Focus on form. Especially your elbows. Don’t flare them out like you are at the club, friends. Keep the grip relatively narrow and the elbows tight to your sides.

On the WOD, step down off the box or the rep doesn’t count. Don’t skimp on the run, it shouldn’t be a rest period. If you have to rest, do it on top of a box, and keep it short.

10/2/2017, Monday

Posted: October 2, 2017 in WODs

10/2/2017, Monday

This month we start a linear strength progression cycle focused on the big lifts. It should start light and slowly build in the coming weeks. Each week, we will add a few pounds to our working sets, moving up slowly to allow the CNS, connective tissue and mental game to progress alongside the muscle tissue. Start light! Even if you’ve done such a program previously, starting over light and reworking your foundation can pay dividends in the future.

Strength: Squat; 3 sets of 5 reps. Rest at least 2 minutes between working sets, longer if needed. Each working set should be at the same weight.

WOD: pacer test/beep test.

9/29/2018, Friday

Posted: September 28, 2017 in WODs
9/29/2018, Friday
Rep-Tember Award Ceremony!!
**Please join for the photo @5:50AM!!**
“Cameron”
50 Walking Lunge, 25 C2B
50 BJ 24/20, 25 TU
50 Back Extension
25 Ring Dip, 50 K2E
25 2-fer-1 WB 20/14
50 SU, 5 Rope Climb
***Box Brief***
10/2 Monday: Pacer Test (Benchmark)
10/11 Wednesday: 2017 CFB T-shirts will be here~!!

9/28/2017, Thursday

Posted: September 27, 2017 in WODs
9/28/2017, Thursday
Skill: HSPU
5x1min ea
HSPU
Burpee BJ
Ring Dip
***Box Brief***
9/29 Friday: Rep-Tember Award Ceremony!!
10/2 Monday: Pacer Test (Benchmark)
10/11 Wednesday: 2017 CFB T-shirts will be here~!!

9/27/2017, Wednesday

Posted: September 26, 2017 in WODs
9/27/2017, Wednesday
Strength: PP, Bench 7×1
3RFT w/Team of 4
A: 500m Row
B: 30 Thruster 95/65
C: 20 Burpees
D: Rest (switch when all done)
***Rep-Tember In-House Competition Extra Point!***
1min ME Squats
***Box Brief***
9/29 Friday: Rep-Tember Award Ceremony!!
10/2 Monday: Pacer Test (Benchmark)
10/11 Wednesday: 2017 CFB T-shirts will be here~!!

9/26/2017, Tuesday

Posted: September 25, 2017 in WODs
9/26/2017, Tuesday
3x 8min AMRAP (rest 4min)
1) 200m Run, 10 FR Rev Lunge 135/95
2) 5 Strict PU, 10 BJ Over
3) 12/8cal Row, 12 Push Up
***Box Brief***
9/29 Friday: Rep-Tember Award Ceremony!!
10/2 Monday: Pacer Test (Benchmark)
10/11 Wednesday: 2017 CFB T-shirts will be here~!!