HAPPY NEW YEAR!
Set process goals (ie. shopping for healthy foods 2x's/wk, exercising 4x's/wk) that will get you to your outcome goals (losing 10 lbs fat) -Craig Ballantyne.
What is your process goal for 2013?
Mine is to spend 10 minutes every day on flexibility and mobility. The outcome goal is lift more weight, and move more efficiently! ---Pat
Level 1:
A. Back squat with chains 5, 5, 5, 5; rest 2 min
B. OHS 3,3,3. rest 2 minutes
+
1 min max reps KB swing - heavy
1 min max reps no push up burpee box jumps 18"
1 min max calories Airdyne
rest 10 min ---during rest perform 10 total PERFECTLY strict push-ups.
x3
Level 2:
A. Back squat 4, 2, 4, 2; rest 2 min
B. Snatch balance; 3,3,3. rest 2 mins - ---use OHS if still struggling with SB.
+
1 min max reps power clean and jerk 115/65 - -----scale to 50-60% of 1RM
1 min max reps no push up burpee box jumps 24"
1 min max calories airdyne
Rest 10 min ------during your rest stay active (once you catch your breath) stretch tight areas, practice a couple HS holds or muscle up progressions etc.,
x3
Monday, December 31, 2012
Sunday, December 30, 2012
Training Monday December 31st, 2012
Level 1:
A. Bench Press @20x1 8,6,4. Rest 2 minutes.
5 sets :
12 minute AMRAP
5 Pull-ups (ring rows)
10 Box jumps
20 DB snatch
Level 2:
A. Bench press @20x1 3, 2, 1; rest 2 min
3 sets :
B1. Push press 6, 6, 6; rest 10 seconds
B2. Push jerk 9, 9, 9; rest 10 seconds
B3. DB Press x 12 ; rest 4 min
+
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)
A. Bench Press @20x1 8,6,4. Rest 2 minutes.
5 sets :
12 minute AMRAP
5 Pull-ups (ring rows)
10 Box jumps
20 DB snatch
Level 2:
A. Bench press @20x1 3, 2, 1; rest 2 min
3 sets :
B1. Push press 6, 6, 6; rest 10 seconds
B2. Push jerk 9, 9, 9; rest 10 seconds
B3. DB Press x 12 ; rest 4 min
+
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)
Friday, December 28, 2012
Training December 29th, 2012
Team Workout
Teams of 2
10 rounds for time:
10 thrusters 115#/ 75#
10 pull-ups
350m row
alternate movements with partner. For example partner 1 does 10 thrusters, partner 2, 10 pull-ups, partner 1, 350m row etc.,
*if done as an individual complete 5 rounds for time with mandatory 2 minutes rest between rounds. That means go hard during the work *
Teams of 2
10 rounds for time:
10 thrusters 115#/ 75#
10 pull-ups
350m row
alternate movements with partner. For example partner 1 does 10 thrusters, partner 2, 10 pull-ups, partner 1, 350m row etc.,
*if done as an individual complete 5 rounds for time with mandatory 2 minutes rest between rounds. That means go hard during the work *
Thursday, December 27, 2012
Training December 28th, 2012
Level 1:
A. Deadlift 3,3,3. Rest 2 minutes
B. Front Squat 2 reps x 10 set. 45s between sets. Start @ 60% 1RM
+
5 rounds for time
5 hang power snatch (or 10 KBS)
10 sit-ups
Level 2:
A. Power clean 3, 3 ,2, 2,1, 1; rest 2 min
B. Squat clean from mid- thigh 2 reps x10 sets; rest 45 seconds - start at 50% of 1RM add per set if lift is made clean.
+
5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups
A. Deadlift 3,3,3. Rest 2 minutes
B. Front Squat 2 reps x 10 set. 45s between sets. Start @ 60% 1RM
+
5 rounds for time
5 hang power snatch (or 10 KBS)
10 sit-ups
Level 2:
A. Power clean 3, 3 ,2, 2,1, 1; rest 2 min
B. Squat clean from mid- thigh 2 reps x10 sets; rest 45 seconds - start at 50% of 1RM add per set if lift is made clean.
+
5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups
Wednesday, December 26, 2012
Training December 27th, 2012
Level 1
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2: Our level 2 work is coming from OPT blog
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. muscle -up practice for 10 minutes. If not ready for muscle up practice. 4 CTB chins and 4 ring dips on the minute for 10 minutes.
+
10 min AMRAP:
3 deadlift 275#/185# - scale to 60% of 1RM
5 box jumps 36"/30"
10 toes to bar
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2: Our level 2 work is coming from OPT blog
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. muscle -up practice for 10 minutes. If not ready for muscle up practice. 4 CTB chins and 4 ring dips on the minute for 10 minutes.
+
10 min AMRAP:
3 deadlift 275#/185# - scale to 60% of 1RM
5 box jumps 36"/30"
10 toes to bar
Tuesday, December 25, 2012
Training December 26th, 2012
Tonight's class is canceled due to the winter storm. See you tomorrow!
Level 1:
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2:
A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B. Push jerk 2-3 tough reps x5; rest 2 mins
+
3 rounds for time:
Row 350m
15 kbs 55#/35#
45 double unders
For those still not able to attend:
AMRAP in 20 minutes
5 burpees
15 sit-ups
20 squats
Level 1:
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2:
A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B. Push jerk 2-3 tough reps x5; rest 2 mins
+
3 rounds for time:
Row 350m
15 kbs 55#/35#
45 double unders
For those still not able to attend:
AMRAP in 20 minutes
5 burpees
15 sit-ups
20 squats
Sunday, December 23, 2012
Home workout December 24th, 2012
Home workout:
5 sets
10s handstand hold against the wall (sub 20s top of push-up position if you don't have HS hold)
rest 10s
20s AMRAP quick steps on bottom stair. (one foot on, one foot off, keep switching as fast you can for 20s)
rest 20s x 5
+
side bridges 3 minutes accumulated per side. no rest between sides.
other option is a 30 min run @50% effort.
Rest on Tuesday then back at it Wednesday night.
5 sets
10s handstand hold against the wall (sub 20s top of push-up position if you don't have HS hold)
rest 10s
20s AMRAP quick steps on bottom stair. (one foot on, one foot off, keep switching as fast you can for 20s)
rest 20s x 5
+
side bridges 3 minutes accumulated per side. no rest between sides.
other option is a 30 min run @50% effort.
Rest on Tuesday then back at it Wednesday night.
Saturday, December 22, 2012
Training Sunday December 23rd, 2012
Please take our survey. Your responses can dictate change in our gym!
http://www.surveymonkey.com/s/
If you worked out yesterday DO NOT do this workout, take a rest day, you earned it!
Home workout:
(this workout is meant to be a grinder as the push up reps are high and will lead to muscular failure for most soon so "chip away" but ensure EACH rep is perfect., the idea of the workout is for grunt effort on the lunges.) *taken from OPT Home Gym Body Weight Training Program*
Level 1:
7 rounds for time
10 push-ups
20 forward lunges
Level 2:
7 rounds for time
25 push-ups
30 forward lunges
Post time to comments!
http://www.surveymonkey.com/s/
If you worked out yesterday DO NOT do this workout, take a rest day, you earned it!
Home workout:
(this workout is meant to be a grinder as the push up reps are high and will lead to muscular failure for most soon so "chip away" but ensure EACH rep is perfect., the idea of the workout is for grunt effort on the lunges.) *taken from OPT Home Gym Body Weight Training Program*
Level 1:
7 rounds for time
10 push-ups
20 forward lunges
Level 2:
7 rounds for time
25 push-ups
30 forward lunges
Post time to comments!
Friday, December 21, 2012
Saturday December 22nd, 2012
Level 1:
A1. Barbell Forward Lunge 8-12/ leg. x 3 sets. Rest 1 min between legs.
A2. Ring Rows 8-12 reps. x 3 sets. Rest 2 min
+
10 minute AMRAP
Thrusters 95#/ 65#
(at the top of every minute 5 barbell lateral burpees)
+
5-10 minute air dyne cool down and stretch.
Level 2:
A. Back squat 4, 2, 4, 2; rest 2 min
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
+
4 sets of :
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min
Thursday, December 20, 2012
Training December 21st, 2012
CFB Athlete Survey
Hey CFB Members! As we continue to improve your experience with us, can you take a minute to fill out a quick survey? Your feedback is important as we move forward! Looking for more competitions, seminars, or events? Want to see some improvements in your gym? Tell us! It's quick and anonymous!
http://www.surveymonkey.com/s/
Priority is to make up a workout missed from earlier in the week. If coming Saturday do not choose to make up the wall ball workout.
5 Minutes of the following:
Row 250 Meters
10 hang DB Cleans - moderate
Rest 3 minutes
5 Minutes of the following:
15 calories AIrdyne
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 push-ups
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
20 Double Unders
5 Hand Release Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 good mornings
Hey CFB Members! As we continue to improve your experience with us, can you take a minute to fill out a quick survey? Your feedback is important as we move forward! Looking for more competitions, seminars, or events? Want to see some improvements in your gym? Tell us! It's quick and anonymous!
http://www.surveymonkey.com/s/
Priority is to make up a workout missed from earlier in the week. If coming Saturday do not choose to make up the wall ball workout.
5 Minutes of the following:
Row 250 Meters
10 hang DB Cleans - moderate
Rest 3 minutes
5 Minutes of the following:
15 calories AIrdyne
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 push-ups
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
20 Double Unders
5 Hand Release Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 good mornings
Wednesday, December 19, 2012
Training December 20th, 2012
Note for all: Be strict with form on the overhead work. Feel and understand the difference between each lift. SNAP under for the jerks.
Level 1:
A. Push press 5, 5; rest 2 min -
B. Push jerk 5, 5; rest 2 min
C. Split jerk 3, 3 rest 2 min
+
5 minutes AMRAP double unders
3 minutes AMRAP burpees
3 minutes AMRAP calories for meters
score is complete double unders, burpees, and calories rowed.
Level 2:
A. Push press 5, 5; rest 2 min
B. Push jerk 3, 3; rest 2 min
C. Split jerk 2, 2; rest 2 min
+
For time:
200 double unders
40 burpees
600 meter row
Can anyone go under 10 minutes? How about sub 9 minutes?
Level 1:
A. Push press 5, 5; rest 2 min -
B. Push jerk 5, 5; rest 2 min
C. Split jerk 3, 3 rest 2 min
+
5 minutes AMRAP double unders
3 minutes AMRAP burpees
3 minutes AMRAP calories for meters
score is complete double unders, burpees, and calories rowed.
Level 2:
A. Push press 5, 5; rest 2 min
B. Push jerk 3, 3; rest 2 min
C. Split jerk 2, 2; rest 2 min
+
For time:
200 double unders
40 burpees
600 meter row
Can anyone go under 10 minutes? How about sub 9 minutes?
Tuesday, December 18, 2012
Training Wednesday December 19th, 2012
Level 1:
A. Power Clean tech work 3,3,3 or Heavy Russian swings 8,8,8,8,8
B. 2 handed KB squat clean 5, 5,5,3,3,3. Rest 90s.
http://www.youtube.com/watch?v=JQaXL3dPM68
15 min AMRAP:
100 squats
30 ring rows
50 sit-ups
Level 2:
A. Power clean 3, 3, 3; rest 2 min
B. Squat clean from high hang 2, 2, 2, 2, 2, 2, 2; rest 90 seconds
(increase weight per set to a maximal 2 for the day)
+
15 min AMRAP:
120 wall balls
80 chin ups
40 ghd sit ups
A. Power Clean tech work 3,3,3 or Heavy Russian swings 8,8,8,8,8
B. 2 handed KB squat clean 5, 5,5,3,3,3. Rest 90s.
http://www.youtube.com/watch?v=JQaXL3dPM68
15 min AMRAP:
100 squats
30 ring rows
50 sit-ups
Level 2:
A. Power clean 3, 3, 3; rest 2 min
B. Squat clean from high hang 2, 2, 2, 2, 2, 2, 2; rest 90 seconds
(increase weight per set to a maximal 2 for the day)
+
15 min AMRAP:
120 wall balls
80 chin ups
40 ghd sit ups
Monday, December 17, 2012
Training Tuesday December 18th, 2012
Team Workout
Partner 6k row. In teams of 2 row 6k. Switch every 500m. Goal is same time per 500m for 6 sets, so start at 85% effort and see how if you can maintain that for your 6 sets.
There will be time for extra strength work before or after you take on the partner 6k row. Your strength work will depend on previous attendance and planned future attendance throughout the week. If you plan on attending Mon,Tues and Weds, individual skill work will be prescribed. Talk to a coach and find out which strength work you should add for today's class.
Partner 6k row. In teams of 2 row 6k. Switch every 500m. Goal is same time per 500m for 6 sets, so start at 85% effort and see how if you can maintain that for your 6 sets.
There will be time for extra strength work before or after you take on the partner 6k row. Your strength work will depend on previous attendance and planned future attendance throughout the week. If you plan on attending Mon,Tues and Weds, individual skill work will be prescribed. Talk to a coach and find out which strength work you should add for today's class.
Sunday, December 16, 2012
Monday December 17th, 2012
Level 1:
A. Clean Grip DL; build to a tough 3 TnG
B. Dip or push-up progressions. Spend time here accumulating 40 reps of difficult pressing.
+
5 sets for total reps:
20 seconds max reps KBS 55# /35#
20 seconds max reps burpees
20 seconds max calories airdyne
20 seconds max reps KBS 55# /35#
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min between sets.
Level 2:
A. Clean grip DL; build to a tough 3 TnG - must be TnG. Build quickly.
B. Weighted dip; 5, 5, 5; rest 2 min
+
5 sets for total reps:
20 seconds max reps KBS 70# / 45#
20 seconds max reps burpees
20 seconds max calories airdyne
20 seconds max reps KBS 70# / 45#
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min between sets.
Friday, December 14, 2012
Saturday December 15th, 2012
Level 1:
A. Back Squat 10,8,6,4; rest 2 min
B. Build to a 5RM in Thruster.
C1. 1 ARM DB row 8-12 @2020. rest 30s x 3 sets.
C2. 60s max double unders. Rest 2 minutes. x 3 sets
Level 2:
A. Back squat 8, 6, 4, 2; rest 2 min
B. Hang squat clean; build to a 10 rep max in 3 attempts
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds
C2. 10- 15 unbroken CTB chin ups x5; rest 3 min
A. Back Squat 10,8,6,4; rest 2 min
B. Build to a 5RM in Thruster.
C1. 1 ARM DB row 8-12 @2020. rest 30s x 3 sets.
C2. 60s max double unders. Rest 2 minutes. x 3 sets
Level 2:
A. Back squat 8, 6, 4, 2; rest 2 min
B. Hang squat clean; build to a 10 rep max in 3 attempts
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds
C2. 10- 15 unbroken CTB chin ups x5; rest 3 min
Thursday, December 13, 2012
Friday December 14th, 2012
80% effort for all sets
5 Minutes of the following:
Row 500 meters
5 Burpee Pull Ups
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals (25 on bronze)
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
35 Double Unders
5 Ring Dips
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals (25 on bronze)
5 Power Cleans @ 115 lbs/75 lbs
Rest 3 minutes
5 Minutes of the following:
Cals on Rower
5 Minutes of the following:
Row 500 meters
5 Burpee Pull Ups
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals (25 on bronze)
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
35 Double Unders
5 Ring Dips
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals (25 on bronze)
5 Power Cleans @ 115 lbs/75 lbs
Rest 3 minutes
5 Minutes of the following:
Cals on Rower
Training Thursday December 13th, 2012
Level 1:
*double under practice during warm-up*
AMRAP pushups
Rest 10 seconds
15-20 kbs tough but unbroken
Rest 2-3 minutes between sets btw sets
Cool down row 1k @ easy conversational pace
compare to October 13th, 2011
Level 2:
20 min amrap:
20 kbs 55#/ 35#
20 push ups - hand release
40 double unders
*If you missed yesterday's squat clean single and deadlift single and would like to hit those first go ahead and do so. *
Tuesday, December 11, 2012
Testing Wednesday December 12th, 2012
Level 1:
A. Squat Clean Tech work. -- 3,3,3.
B. Deadlift - build to a 1RM with good form. --coach must observe all heavy lifts.
3 sets of :
C1. DB thrusters 10-12 reps. You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s
C2 Banded Pull-ups 8-12 reps. Rest 1 minute
Level 2:
A. Squat clean; build to a 1rm - must pass through bottom of squat. -
B. Deadlift; build to a a 1rm
+
"Fran"
21-15-9
Thruster 95#/65#
Pull-ups
compare to August 21,2012 or January 21,2012 or April 27th, 2011.
A. Squat Clean Tech work. -- 3,3,3.
B. Deadlift - build to a 1RM with good form. --coach must observe all heavy lifts.
3 sets of :
C1. DB thrusters 10-12 reps. You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s
C2 Banded Pull-ups 8-12 reps. Rest 1 minute
Level 2:
A. Squat clean; build to a 1rm - must pass through bottom of squat. -
B. Deadlift; build to a a 1rm
+
"Fran"
21-15-9
Thruster 95#/65#
Pull-ups
compare to August 21,2012 or January 21,2012 or April 27th, 2011.
Monday, December 10, 2012
Training December 11th, 2012
Level 1:
A. OHS- 5,5,5,5,5. First set with PVC, second set with empty bar or small bar. Build per set. Rest 2 minutes between sets.
Secret Service Snatch Test
10 min AMRAP
Kettlebell Hang Snatch - 55# DB or KB / 25# DB or KB
http://www.youtube.com/watch?v=gjL_v-GhMWc
Score is total reps. Can use either hand for as many reps as you like. Can you get 100? 150? 200?
A. OHS; build to a max
+
10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/11
+
10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/11
Your score is total reps completed.
Sunday, December 9, 2012
Training December 10th, 2012
Level 1:
4 sets
A1. Shoulder Press 4-5 reps. Rest 45s. Add weight to November 28th.
A2. Russian Step-ups. 10 per leg. Rest 45s.
A3. forward plank on forearms 40-60s. Rest 45s
+
5 minute AMRAP
10 Push Press - 115#/ 75# - scale to ~60% of 1RM
10 burpees
Level 2:
5 sets:
A1. Shoulder Press 3-4 reps. Rest 1 minute
A2. forward plank on forearms 60-90s. Rest 1 minute
+
5 minute AMRAP
10 Push Press - 115#/ 75# - scale to ~60% of 1RM
10 burpees
Friday, December 7, 2012
Saturday December 8th, 2012
complete with a partner. P1 sprints through a whole round while P2 rests. P2 sprints through a whole round while P1 rests. Repeat until 6 total rounds completed.
Skill or technique work - 10 -15 mins.
Choices are snatch work, double unders, strict pull-ups or ring rows. Or if you missed it front squat 1RM.
6 total rounds ( 3 rounds each)
10 deadlifts - 225#/155# - scale to 55% of 1RM
row 250m
15 hand release push-ups
Skill or technique work - 10 -15 mins.
Choices are snatch work, double unders, strict pull-ups or ring rows. Or if you missed it front squat 1RM.
6 total rounds ( 3 rounds each)
10 deadlifts - 225#/155# - scale to 55% of 1RM
row 250m
15 hand release push-ups
Friday December 7th, 2012
Level 1:
for time:
30 Box Jumps 24"
30 Jumping Pull-Ups
30 Kettlebell Swings 35 lbs.
30 Walking Lunge Steps
30 Knees to Chest
30 Push Press - 45#
30 Back Extension
30 Wall Balls 20#/14#
30 Burpees
30 Double Under /60 Single Unders
Level 2:
"Filthy Fifty"
for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
compare to April 21st, 2012
Thursday, December 6, 2012
Training Thursday December 6th, 2012
12 minutes @ 80% effort
grab a partner and share a rower and complete. p1 rows while p2 does burpees, then switch. if you finish ahead of your partner rest the extra time and attempt to pace the same for next set.
row 350m
15 burpees
rest 6 minutes
12 minutes @ 80% effort
grab a partner and share an airdyne. stagger your start times to share.
25 double unders or 50 single unders
10 squats
Airdyne - 8 calories
grab a partner and share a rower and complete. p1 rows while p2 does burpees, then switch. if you finish ahead of your partner rest the extra time and attempt to pace the same for next set.
row 350m
15 burpees
rest 6 minutes
12 minutes @ 80% effort
grab a partner and share an airdyne. stagger your start times to share.
25 double unders or 50 single unders
10 squats
Airdyne - 8 calories
Tuesday, December 4, 2012
Training, December 5th,2012
*We have to cancel morning class due to a sickness in the family. *
A. Clean Grip DL @ 12X1, 2 reps @ 50% RM x 12 sets, 45 sec.
(think of powerfully pulling each rep like you were going to clean it)
+
6 sets :
On a two minute timer
Airdyne 15 calories @90% effort
max reps KBS- 55#/35#
rest 2 minutes
A. Clean Grip DL @ 12X1, 2 reps @ 50% RM x 12 sets, 45 sec.
(think of powerfully pulling each rep like you were going to clean it)
+
6 sets :
On a two minute timer
Airdyne 15 calories @90% effort
max reps KBS- 55#/35#
rest 2 minutes
Monday, December 3, 2012
Testing December 4th, 2012
3 sets:
A1. Front Squat - build to a max in 15 minutes
A2. Strict Pull-ups or Banded pull-ups - max reps x 3 sets
+
Level 1:
"Karen"
get a partner and share a ball and space. Go for 10-12 unbroken perfect reps, then your partner goes for 10-12 reps. Stop at 150 total reps for your "Karen" time. 13 minute time limit.
Level 2:
"Karen"
150 wall balls for time 20#/14# 10ft/9ft
*MAKE EVERY REP COUNT, HIT THE TARGET AND FULL DEPTH SQUAT*
A1. Front Squat - build to a max in 15 minutes
A2. Strict Pull-ups or Banded pull-ups - max reps x 3 sets
+
Level 1:
"Karen"
get a partner and share a ball and space. Go for 10-12 unbroken perfect reps, then your partner goes for 10-12 reps. Stop at 150 total reps for your "Karen" time. 13 minute time limit.
Level 2:
"Karen"
150 wall balls for time 20#/14# 10ft/9ft
*MAKE EVERY REP COUNT, HIT THE TARGET AND FULL DEPTH SQUAT*
Sunday, December 2, 2012
Training Monday December 3rd, 2012
Information regarding the 2013 Crossfit Games Open:
http://games.crossfit.com/article/welcome-2013-season
We strongly encourage ALL our athletes to join in the fun of the Open. Tens of thousands of Crossfitters will be doing it this year and you won't want to miss out. EVERYONE CAN DO IT!
Level 1:
6 sets for total time completing each set AFAP
10 Thrusters - moderate
10 sit-ups
10 push-ups
rest 3 minutes
Level 2:
6 sets for total time completing each set AFAP:
3 power cleans @ 75% 1 RM
6 toes to bar
9 ring dips
12 hand release push-ups
rest 3 minutes
http://games.crossfit.com/article/welcome-2013-season
We strongly encourage ALL our athletes to join in the fun of the Open. Tens of thousands of Crossfitters will be doing it this year and you won't want to miss out. EVERYONE CAN DO IT!
Level 1:
6 sets for total time completing each set AFAP
10 Thrusters - moderate
10 sit-ups
10 push-ups
rest 3 minutes
Level 2:
6 sets for total time completing each set AFAP:
3 power cleans @ 75% 1 RM
6 toes to bar
9 ring dips
12 hand release push-ups
rest 3 minutes
Friday, November 30, 2012
Training Saturday December 1st, 2012
In teams of 3 with only one working at a time:
Row 2000m
100 pull-ups / ring rows
200 push-ups
300 squats
Row 2000m
Keep in mind when it's your turn to work, go all out for your teammates and then rest 2x your work.
Row 2000m
100 pull-ups / ring rows
200 push-ups
300 squats
Row 2000m
Keep in mind when it's your turn to work, go all out for your teammates and then rest 2x your work.
Thursday, November 29, 2012
Friday November 30th, 2012
Skill practice -- 7-10 minutes
AMRAP in 12 minutes @ 80% effort
Row 200m
10 Thrusters 65#/45#
rest 6 minutes
AMRAP in 12 minutes @ 80% effort
Airdyne - 15 cals
7-10 ring dips
AMRAP in 12 minutes @ 80% effort
Row 200m
10 Thrusters 65#/45#
rest 6 minutes
AMRAP in 12 minutes @ 80% effort
Airdyne - 15 cals
7-10 ring dips
Thursday November 29th, 2012
4 sets.
*Notes: Front foot on box, no assistance from leg on ground, chest high, drive through heel of foot on box. *
Be competitive in tonight's conditioning !!
Level 1:
10 minute amrap
5 box jumps - mandatory step down
5 sit-ups
5 burpees- no jump
Level 2:
A1. DB Step Ups 6-8 per leg @ 2111 Rest 60s
A2. DB or KB row Max reps @ 2010. Shoot for a weight that allows 8-12 per set. Rest 60s
*Notes: Front foot on box, no assistance from leg on ground, chest high, drive through heel of foot on box. *
Be competitive in tonight's conditioning !!
Level 1:
10 minute amrap
5 box jumps - mandatory step down
5 sit-ups
5 burpees- no jump
Level 2:
AMRAP in 8 minutes
20 double unders
10 pull-ups
5 burpees- no jump
Tuesday, November 27, 2012
Wednesday November 28th, 2012
3 sets:
A1. Press 4-5 reps @ 21X1 Rest 90 seconds
A2. Side Plank x 45-60 seconds each side Rest 90 seconds
+
Two sets for times of. 100% effort on both sets.
25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
25 Wall Ball Shots
Rest 3 minutes between sets.
Monday, November 26, 2012
Training Tuesday November 27th, 2012
Level 1
4 sets
A1. Deadlift 4-6 reps., use more weight than on November 14th, 2012. Rest 45s
A2. Push-ups 10-15 reps. Use perfect tight form for all reps. Rest 45s
A3. Plank from elbows 45s Rest 45s
+
Make up yesterday's conditioning OR:
For time at 100% effort
Airdyne 40 cals
KBS - 60 reps.
Level 2
4 sets
A1. Deadlift 2-3 reps. rest 20s
A2. Tall Box jumps- 5 reps. Step down. 5s at bottom between reps. Rest 3 minutes
+
Make up yesterday's conditioning OR:
For time at 100% effort
Airdyne 60 cals
KBS - 75 reps
4 sets
A1. Deadlift 4-6 reps., use more weight than on November 14th, 2012. Rest 45s
A2. Push-ups 10-15 reps. Use perfect tight form for all reps. Rest 45s
A3. Plank from elbows 45s Rest 45s
+
Make up yesterday's conditioning OR:
For time at 100% effort
Airdyne 40 cals
KBS - 60 reps.
Level 2
4 sets
A1. Deadlift 2-3 reps. rest 20s
A2. Tall Box jumps- 5 reps. Step down. 5s at bottom between reps. Rest 3 minutes
+
Make up yesterday's conditioning OR:
For time at 100% effort
Airdyne 60 cals
KBS - 75 reps
Sunday, November 25, 2012
Training Monday November 26th, 2012
Welcome back everyone! Let's really get after it here and get back on track.
3 sets of :
A1. DB Split Squat with front foot elevated on 45# bumper plate. @ 3011. 8-10 reps per leg. Rest 45s
A2. Strict pull-ups AMRAP (-3). Level 1 use bands.
+
For time:
Row 20 calories
30 burpees
30 toes to bar (level 1 GHD sit-ups or heavy anchored weighted sit-ups)
30 walking lunges with plate overhead 45#/25#.
3 sets of :
A1. DB Split Squat with front foot elevated on 45# bumper plate. @ 3011. 8-10 reps per leg. Rest 45s
A2. Strict pull-ups AMRAP (-3). Level 1 use bands.
+
For time:
Row 20 calories
30 burpees
30 toes to bar (level 1 GHD sit-ups or heavy anchored weighted sit-ups)
30 walking lunges with plate overhead 45#/25#.
Friday, November 23, 2012
Training Saturday November 23rd, 2012
In teams of 2 with one partner working at a time
100 pull-ups (level 1 - ring rows)
100 KB swings 55#/35# (scale to appropriate moderate KB weight)
100 double unders
100 OHS 95#/65# (scale to appropriate light OHS)
100 pull-ups (level 1 - ring rows)
100 KB swings 55#/35# (scale to appropriate moderate KB weight)
100 double unders
100 OHS 95#/65# (scale to appropriate light OHS)
Thursday, November 22, 2012
Happy Thanksgiving!
Happy Thanksgiving! We are so grateful for our CFB family and hope you all have a wonderful holiday!
Today's Workout: Get outside and enjoy the day! Run 20-40 minutes at a comfortable, Z1 pace or just get out and PLAY!
Today's Workout: Get outside and enjoy the day! Run 20-40 minutes at a comfortable, Z1 pace or just get out and PLAY!
Tuesday, November 20, 2012
Training Wednesday November 21st, 2012
Four sets of:
A1. Dumbbell Walking Lunges x 20 steps @ 10X1 Rest 60 seconds
A2. Ring Rows x 10-12 reps @ 2111 Rest 60 seconds
+
Three rounds for time of:
20 wall balls
15 kbs
10 burpee pull-ups
Reminder tomorrow and Friday we are closed! We are back open Saturday!
DO NOT JUST TAKE A FULL WEEK OFF NOW. HAVE A GOOD MEAL AT THANKSGIVING BUT STAY ACTIVE THROUGHOUT THE BREAK!
OUR NEWEST POST ON THE COACHES BLOG. SHARE THIS WITH FRIENDS AND FAMILY.
http://cfbcoach.blogspot.com/
DO NOT JUST TAKE A FULL WEEK OFF NOW. HAVE A GOOD MEAL AT THANKSGIVING BUT STAY ACTIVE THROUGHOUT THE BREAK!
OUR NEWEST POST ON THE COACHES BLOG. SHARE THIS WITH FRIENDS AND FAMILY.
http://cfbcoach.blogspot.com/
Monday, November 19, 2012
Training Tuesday November 20th, 2012
5 sets
A1. DB Single Arm Press 6-8/ arm. rest 30s
A2. side plank., 30s per side. rest 90s
3 sets for MAXIMUM reps
30s of Push Press 95#/65#
rest 30s
30s box jumps - mandatory step down
rest 30s
A1. DB Single Arm Press 6-8/ arm. rest 30s
A2. side plank., 30s per side. rest 90s
3 sets for MAXIMUM reps
30s of Push Press 95#/65#
rest 30s
30s box jumps - mandatory step down
rest 30s
Sunday, November 18, 2012
Monday, November 19th, 2012
A1. RDL @ 4020; 6-8x 4; rest 30 sec
A2. push ups @ 1111; amrap (-1) x 4; rest 2 min. (Use ring push-ups if you can achieve 10 or more reps)
+
AirDyne sprints:
20 sec @ 100% effort
Rest 2 min walking x 6
A2. push ups @ 1111; amrap (-1) x 4; rest 2 min. (Use ring push-ups if you can achieve 10 or more reps)
+
AirDyne sprints:
20 sec @ 100% effort
Rest 2 min walking x 6
Friday, November 16, 2012
Testing Saturday November 17th, 2012
Everyone
In 15 minutes build to max clean thruster
+
AMRAP in 7 minutes
10 thrusters 75#/45#
5 burpees
no one will scale unless they absolutely can't complete a round. THIS IS FOR THE PR BOARD SO GIVE IT YOUR BEST!
In addition to class Saturday we will be having Open Gym on Sunday from 9:45am to 11:00am. Come on in and make up a workout you missed from last week, try some skills, or get a jump start on next week by completing Monday's workout. Please contact Pat or Mandy if you plan to take advantage of this.
In 15 minutes build to max clean thruster
+
AMRAP in 7 minutes
10 thrusters 75#/45#
5 burpees
no one will scale unless they absolutely can't complete a round. THIS IS FOR THE PR BOARD SO GIVE IT YOUR BEST!
In addition to class Saturday we will be having Open Gym on Sunday from 9:45am to 11:00am. Come on in and make up a workout you missed from last week, try some skills, or get a jump start on next week by completing Monday's workout. Please contact Pat or Mandy if you plan to take advantage of this.
Thursday, November 15, 2012
Training Friday November 16th, 2012
For total reps
Max Double unders in 1 minute (score is DU/2)
rest 2 min
AMRAP in 8 minutes:
man makers - 25#/h / 10#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
Wednesday, November 14, 2012
Testing Thursday November 15th, 2012
A. build to a 1 RM weighted chin up (level 1 will work chin up progressions)
B. build to a 1 RM weighted dip (level 1 will work dip progressions)
C. build to a 1RM seated Barbell overhead press
+
Max Cals on Airdyne in 3 minutes (if you don't think this is enough, you are not going hard enough)
Compare to April 15th or July 25th, 2012.
(if you have tested this before, use the white airdyne for a comparison point, and BEAT your previous score.) If you have not tested this use the tan airdyne)
B. build to a 1 RM weighted dip (level 1 will work dip progressions)
C. build to a 1RM seated Barbell overhead press
+
Max Cals on Airdyne in 3 minutes (if you don't think this is enough, you are not going hard enough)
Compare to April 15th or July 25th, 2012.
(if you have tested this before, use the white airdyne for a comparison point, and BEAT your previous score.) If you have not tested this use the tan airdyne)
Tuesday, November 13, 2012
Training Wednesday November 14th, 2012
Level 1 :
A1. Deadlift 4-6 reps x 5 sets. Rest 1 minute. Must build every set. Start at a weight of about 60% 1RM.
A2. sit-ups - 15 fast reps. x 5 sets. Rest 2 minutes
+
10 mins skills practice: Double unders
Dont underestimate this workout! Heavy deadlifts are tough!
Level 2:
A. Power Clean 3,3,3,3,3. rest 3 minutes
+
5 rounds for time
10 toes to bar
30 double unders
mandatory 1 minute rest
A1. Deadlift 4-6 reps x 5 sets. Rest 1 minute. Must build every set. Start at a weight of about 60% 1RM.
A2. sit-ups - 15 fast reps. x 5 sets. Rest 2 minutes
+
10 mins skills practice: Double unders
Dont underestimate this workout! Heavy deadlifts are tough!
Level 2:
A. Power Clean 3,3,3,3,3. rest 3 minutes
+
5 rounds for time
10 toes to bar
30 double unders
mandatory 1 minute rest
Monday, November 12, 2012
Training Tuesday November 13th, 2012
If you missed yesterday and wish to squat as it is the king of exercises, then build quickly to a tough single. Then complete the MAP session with class.
MAP session
8 minute AMRAP @ 80%
5 HR push-ups
10 cals on Airdyne
10 DB push press - light load
rest 6 minutes
8 minute AMRAP @ 80%
Row 1k
AMRAP burpees in remaining time
rest 6 minutes
8 minute AMRAP @ 80%
8 step-down box jumps
row 200m
MAP session
8 minute AMRAP @ 80%
5 HR push-ups
10 cals on Airdyne
10 DB push press - light load
rest 6 minutes
8 minute AMRAP @ 80%
Row 1k
AMRAP burpees in remaining time
rest 6 minutes
8 minute AMRAP @ 80%
8 step-down box jumps
row 200m
Sunday, November 11, 2012
Training Monday November 12th, 2012
If you competed and still feel beat up please do the following today
Foam Roll and stretch lower body 10 mins
10 mins z1 row
10 minutes, easy gymnastics practice ring dips, HSPU, etc. ring rows, strict chins
10 mins z1 Airdyne
Foam roll and stretch upper body 10 minutes
Foam Roll and stretch lower body 10 mins
10 mins z1 row
10 minutes, easy gymnastics practice ring dips, HSPU, etc. ring rows, strict chins
10 mins z1 Airdyne
Foam roll and stretch upper body 10 minutes
A1. High Bar Back Squat; 2 reps x 5; rest 20 sec - go heavy
If you are feeling strong and wish to go for a 1RM go for it. Otherwise stick to doubles.
If you are feeling strong and wish to go for a 1RM go for it. Otherwise stick to doubles.
A2. Chin Ups/Ring Rows - 12 unbroken x 5; rest 3 min
B1. BB Walking Lunges - 10 tough steps; rest 10 sec- load this up so it is tough
B2. 15 KBS - moderate rest 2 minutes x 3
Thursday, November 8, 2012
Friday, November 9th, 2012
Reminder- The Fall Brawl is Saturday, 11/10! The gym will open at 9am and the first WOD will kick off at 10am. We can't wait!
Training
For athletes not competing:
5 tng hang power snatch
Row 20s all out
Rest 3 minutes x 4 sets
5 hang clean
7 burpees all out
Rest 3 mins x 4 sets
Amrap double unders in 2 mins
Rest 1 min x 3
For athletes competing in Fall Brawl:
2 rounds of warm up with 5 min foam rolling between sets. Easy rowing/movement and light stretching.
Training
For athletes not competing:
5 tng hang power snatch
Row 20s all out
Rest 3 minutes x 4 sets
5 hang clean
7 burpees all out
Rest 3 mins x 4 sets
Amrap double unders in 2 mins
Rest 1 min x 3
For athletes competing in Fall Brawl:
2 rounds of warm up with 5 min foam rolling between sets. Easy rowing/movement and light stretching.
Wednesday, November 7, 2012
Thursday November 8th, 2012
Level 1 and Level 2 - for those not competing.
A. Push-up practice- AMRAP (- 2) x 5. Perfect form. rest 1 minute.
B. 1 arm DB row @2020 8-10 per arm. Rest 30s between arm.
C. walking lunges unweighted 20 steps. Rest 1 minute x 5.
D. Front leaning rest. 30s on / 30s x 8.
For those competing Saturday
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row sprints 20s. Rest 1:40 x 5.
A. Push-up practice- AMRAP (- 2) x 5. Perfect form. rest 1 minute.
B. 1 arm DB row @2020 8-10 per arm. Rest 30s between arm.
C. walking lunges unweighted 20 steps. Rest 1 minute x 5.
D. Front leaning rest. 30s on / 30s x 8.
For those competing Saturday
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row sprints 20s. Rest 1:40 x 5.
Tuesday, November 6, 2012
Training Wednesday November 7th,2012
Level 1:
A. Hang Power Clean Technique
AMRAP in 8 minutes -
Airdyne 10 cals
10 burpees
rest 4 minutes
AMRAP in 8 minutes
Airdyne 10 cals
5 sit-ups
5 push-ups
rest 4 minutes
AMRAP in 8 minutes
Row 150m
7 DB snatch/arm - light
Level 2---and anyone competing on Saturday
A. Power Snatch 2-3 x 3. Rest 3 minutes between
B. 5 power clean TnG. moderate weight - keep turnover high!
10 box jumps
Rest 2 minutes x 5
C. GHD sit-ups 3 sets x 10 reps. Rest 90s between sets.
A. Hang Power Clean Technique
AMRAP in 8 minutes -
Airdyne 10 cals
10 burpees
rest 4 minutes
AMRAP in 8 minutes
Airdyne 10 cals
5 sit-ups
5 push-ups
rest 4 minutes
AMRAP in 8 minutes
Row 150m
7 DB snatch/arm - light
Level 2---and anyone competing on Saturday
A. Power Snatch 2-3 x 3. Rest 3 minutes between
B. 5 power clean TnG. moderate weight - keep turnover high!
10 box jumps
Rest 2 minutes x 5
C. GHD sit-ups 3 sets x 10 reps. Rest 90s between sets.
Monday, November 5, 2012
Training Tuesday November 6th, 2012
Level 1:
A. Press/Push Press/ Split Jerk 1.1.1 x 5 sets. rest 2 minutes between sets. Keep weight light and focus on position.
3 rounds for time --go hard right from the start.
Row 200m
8 perfect form push-up burpees. - no thigh touching ground . emphasis is
Level 2:
A. Split Jerk - 1,1,1,1,1; rest 4 min. build per set. Don't be afraid to go heavy and potentially miss.
+
3 rds for time
30 double unders
20 push-ups
10 DB snatch - 5 per arm
FALL BRAWL COMPETITION WORKOUTS
Here they are folks: Workouts were designed by Michael Fitzgerald of OPT in Calgary and was part of a recent online competition. The workouts looked perfect for our group of competitors and many have mentioned what a well balanced test of fitness it is. We look forward to seeing everyone participate on Saturday.
*If you still wish to sign up we have a few spots left. *
WOD 1
3 rep max hang snat
A. Press/Push Press/ Split Jerk 1.1.1 x 5 sets. rest 2 minutes between sets. Keep weight light and focus on position.
3 rounds for time --go hard right from the start.
Row 200m
8 perfect form push-up burpees. - no thigh touching ground . emphasis is
Level 2:
A. Split Jerk - 1,1,1,1,1; rest 4 min. build per set. Don't be afraid to go heavy and potentially miss.
+
3 rds for time
30 double unders
20 push-ups
10 DB snatch - 5 per arm
FALL BRAWL COMPETITION WORKOUTS
Here they are folks: Workouts were designed by Michael Fitzgerald of OPT in Calgary and was part of a recent online competition. The workouts looked perfect for our group of competitors and many have mentioned what a well balanced test of fitness it is. We look forward to seeing everyone participate on Saturday.
*If you still wish to sign up we have a few spots left. *
WOD 1
3 rep max hang snat
ch.
Bar can not go below kneecaps at any time.
Score is weight in pounds.
Workout will be done with 3 athletes sharing a barbell and 25 minutes to establish your 3RM. This should allow for plenty attempts for all competitors.
WOD 2
For Time:
30 Thrusters 95#/65# - scaled 65#/45#
500m row / 400m row
Score is total time.
6 minute time cap
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
Bar can not go below kneecaps at any time.
Score is weight in pounds.
Workout will be done with 3 athletes sharing a barbell and 25 minutes to establish your 3RM. This should allow for plenty attempts for all competitors.
WOD 2
For Time:
30 Thrusters 95#/65# - scaled 65#/45#
500m row / 400m row
Score is total time.
6 minute time cap
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
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