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.

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

Thursday November 29th, 2012

4 sets.

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

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#.  

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)

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! 


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/




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

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

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. 

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)

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




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

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




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. 

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.

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. 

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.



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

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




Sunday, November 4, 2012

Training Monday November 5th, 2012

A1. High bar back squat   3-3-3-3-3.  Rest 2 minutes

A2. Ring Pull-ups  @31x1.   AMRAP (-2) x 5. Rest 2 minutes

+
8 minute AMRAP
15 Wall balls
15 KBS - heavy but able to do unbroken for first few sets.

Friday, November 2, 2012

Training Team Workout November 3rd, 2012

Change in plans.    Everyone will get to do their own anaerobic lactic sets !

5 sets @ 100 percent effort

30s amrap squat clean   -  use 50 percent of your 1rm
30s amrap burpees over the bar
30s airdyne
Rest 7-10 mins - shorter during early sets

Males use white airdyne. Females brown airdyne

Ensure a minimum of 7 reps on squat clean.  If you can't get there use less weight or switch to level 1.  

Goal is 7-10 squat cleans , 7-12 burpee and 10-15 calls on airdyne for every set.


Level 1
30s goblet squat
30s burpees
30s row sprint/ or airdyne

Thursday, November 1, 2012

Training November 2, 2012

Make up workout from Thursday or :



A.  Clean Grip Deadlift    - build to a medium difficult 3 reps.

B. Bench Press.    5,5,5.     Rest 3 mins between sets

+

6 sets
5 dips
8  chin-ups
rest 1 minute ---- add weight or scale as necessary.