Monday, February 28, 2011

Monday, February 28th, 2011

Workout of the Day
Build to a heavy single (split or push) Jerk in no more than 8 sets;

For Max Reps:
3 Minutes Box Jump (24″/18″)
1 Minute Rest
3 Minutes Kettlebell Swings (24/16 kg)
1 Minute Rest
3 Minutes Thrusters (115/83 lbs.)

Saturday, February 26, 2011

Saturday, February 26, 2011

Workout of the Day:
“Tag Team Cindy”
Teams of two must complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Only one team member may be working at any given time.  The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the biggest kettlebell baby you can handle.

Ashley Kamp getting after it on the pull-up bar!

Friday, February 25, 2011

Workout of the Day
(Full or Power) Clean x 1.1.1
(rest 7-10 seconds between singles)


“Elizabeth”
Rounds of 21, 15 and 9 reps of:
135/95 lb. Cleans (full squat cleans)
Ring Dips
 
 

Thursday, February 24, 2011

Thursday, February 24th, 2011

Four sets of:
Deadlift x 5-6 reps     -   take 2 seconds between reps to re-grip at the bottom
Rest 30 seconds
Seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes;
 
remember to raise the weight if you hit the upper end of the rep scheme!
 
 
and then,
For time:
40 Kettlebelll Swings (55lbs/35lbs)
20 Box jumps  (24"/18")
30 Kettlebell Swings
15 Box Jumps
20 Kettlebell Swings
10 Box Jumps

Wednesday, February 23, 2011

Wednesday February 23rd, 2011

4 sets:
10 goblet squats.   (squat holding a dumb bell or kettle bell in a front rack position)
Row 200 m @95% effort
rest 4 min actively after each set of goblet squats.
+
4 sets:
15 Burpees
Row 200 m @ 95% effort
rest 4 min actively after each set of burpees and 200 m row
 Coach's notes:
These are interval sets. So we go very hard until the set is over, then recover and repeat. Each set will be difficult. If it is not then row faster!

Tuesday, February 22, 2011

Tuesday, February 22nd, 2011


Workout of the Day
Four sets of:
Press + Push Press x 2-3 reps
(perform one strict press, then 2-3 push presses immediately thereafter)
Rest 60 seconds
Knees to Elbows x 8-10 reps
Rest 60 seconds;

Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Push Press or Jerk (135/95 lbs.)
30 Double-Unders

Monday, February 21, 2011

Monday, February 21st, 2011

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs.)
12 Kettlebell Swings (32/24 kg)
12 Walking Lunges w/DBs (35/25 lbs.)
 
The Sport of Fitness.  Realize your potential.

Saturday, February 19, 2011

Saturday, February 19th, 2011

Saturday, February 19, 2011


Workout of the Day
In teams of three, complete the following as quickly as possible:
100 Hang Squat Cleans (135/95 lbs.)
200 Pull-Ups
300 Box Jumps (24″/18″)
Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.

Friday, February 18th, 2011

Workout of the Day
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes


For time:
1000 Meter Row
50 Kettlebell Swings

Thursday, February 17, 2011

Thursday, February 17, 2011

Thursday, February 17, 2011

Workout of the Day
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds;

Five rounds for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips.
Rest 60 seconds.

 Fun with Thrusters!

Wednesday, February 16, 2011

Wednesday, February 16th, 2011

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of KB Swings (for max reps)   (men use 55 lbs, women use 35lbs)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings  (feet at 6 inches off ground, rings 2 inches off ground)
30 seconds of Rest

Coach's notes:  This is a long workout (40 mins total). Warm-up will be comparatively short. Think less than 15 minutes.  There is no subbing for double unders. This will be an excellent opportunity to improve your double under ability. Do your best on the front leaning rest. A break now and again (and again) is expected.  If you find yourself breaking too frequently change elevated push-up position hold.

Tuesday, February 15, 2011

Tuesday, February 15th, 2011

Tuesday, February 15, 2011

Workout of the Day
Back Squat
Sets of 3, 2, 1, 3, 2, 1;
and then,
Back Squat x Max Reps
(males = BW, females = 3/4 BW);

Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m run

Sunday, February 13, 2011

Monday February 14th, 2011

Clean & Jerk
3, 2, 1      3,2,1
and then,
Four sets for max reps of:
60 seconds of Push Press (95/65 lbs.)
60 seconds of Rest
60 seconds of Pull-Ups
60 seconds of Rest

Saturday, February 12, 2011

Saturday, February 12th, 2011

Saturday, February 12, 2011

Team WOD

Workout of the Day
In teams of two, complete 8 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Pull-Ups
400 Meter Run

One partner works at a time, alternating movements.

Friday, February 11, 2011

Friday, February 11th, 2011

Find your Press 1 Rep Max
Warm up the press then
3 reps
2 reps
1 rep
1 rep
1 rep PR!


Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (55lbs/ 35lbs)


Big week for PR's at CFB!  
Check out Alex's #325 Deadlift and Matt's #225 Deadlift! 
Nice work, guys!

                     
                                Alex at #325                                                    Matt at #225

Thursday, February 10, 2011

PR's on squats

Congrats to all our athletes who hit personal bests on their one rep back squats!

Juice-  400lbs
Alex- 345
Jen P. - 225
Leslie-  175
Mackenzie - 175
Ashley - 135
Kristen - 130

400 lbs.  Juice stepping his game up.
That is some awesome work and we expect even bigger numbers when we test again in few months.

Thursday, February 10th, 2011

Deadlift
3,2,1   3,2,1      rest 3 mins between sets. perfect form.  pause at top and bottom

Row sprints
4 sets
500m
rest 3 min

ENJOY!

Wednesday, February 9, 2011

Wednesday February 9th, 2011

3 sets
20-Yards Walking Lunges with 88 lb KB.    Hold the KB in any manner you would like
rest 1 min between sets.

then spend 8-10 minutes on a weakness or skill (suggestions include: pull ups, HSPU's, double unders)

then complete the following.

For max reps:
3 minutes of Burpee Pull-Ups
(perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up; if you don't have pull ups yet jump high and pull yourself over the bar in one motion )
Rest 2 minutes
2 minutes of Burpee Pull-Ups
Rest 2 minutes
1 minute of Burpee Pull-Ups

Tuesday, February 8, 2011

Tuesday, February 8th, 2011

Tuesday, February 8, 2011


Workout of the Day
Five sets of:
Press x 2-4 reps
Rest 90 seconds
Knees to Elbows 8-10 reps
Rest 90 seconds;

Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
500 Meter Row


2011 Garage Games- Pretty Cool Stuff! Check out some of the videos.

Monday, February 7, 2011

Monday, February 7th, 2011

Fives sets of:
Back Squat 5, 3, 1, 1, 1(last set is one rep max)
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

PART TWO
One Set for Max Reps:
85% Back Squat 1 rep max Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.




Strict Pull-ups?  
How about Pregnant Pull-ups?

Saturday, February 5, 2011

Saturday, February 5th, 2011

TEAM WOD

Four 5-minute quarters for max reps in teams of three of:
135/95 lb. Hang Squat Cleans x 3 reps
135/95 lb. Shoulder to Overhead x 6 reps
24″/18″ Box Jumps x 9 reps Rest 3 minutes between quarters.

Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

Friday, February 4, 2011

Friday, January 4, 2011

TEST:

Deadlift 3 rep max

&

1k Row

These are max efforts, you are going as heavy and as fast as you can.  Put it all out there!

Thursday, February 3, 2011

Thursday, February 3rd. 2011

Thursday, February 3, 2011

Workout of the Day
Five sets of:
Single-Arm DB Row x 6-8 reps
Rest 60 seconds
Feet-Elevated Dynamic Push-Ups x 10-12 reps
Rest 60 seconds

As many rounds as possible in 12 minutes of:
12 x Single-Arm Dumbbell Snatch
12 x Renegade Rows

*Video Demo of Renegade Row
*Video Demo of Elevated Pushups
*Video Demo of One Arm DB Snatch
FOOD!  We love it, we need it.  But, who is deciding what you put in your body?

Wednesday, February 2, 2011

Wednesday, February 2nd, 2011

Workout of the Day
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups
 
 
 
 

Tuesday, February 1, 2011

Tuesday, February 1st, 2011

Tuesday, February 1, 2011


Workout of the Day
Four sets of:
Back Squat x 2-4 reps
Rest 90 seconds
Y Raises x 8-10 reps
Rest 90 seconds
 
 
“The Chief”
Max rounds in three minutes of:
135/95 lb. Power Cleans x 3
Push-Ups x 6
Air Squats x 9
Rest one minute. Repeat for a total of five cycles – picking up each cycle where you left off when the last ended.
 
Y Raise Demo  Can be done laying on bench, plyo box, or floor.

Learn a few things from the late and great Jack Lalanne!
 
 

Monday, January 31, 2011

Monday, January 31, 2011



Workout of the Day
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

Three rounds for time of:
Right-Arm DB Press x 10 (leave DB overhead)
Left-Arm DB Press x 10
Anchored Sit-Ups x 25
Left-Arm DB Press x 10 (leave DB overhead)
Right-Arm DB Press x 10
Anchored Sit-Ups x 25