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Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

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Can you top Tito?

Can you top Tito?

Coach Pat’s Pistol Program!

That’s right CFB!  It’s September!  One of my favorite months of the year.  Students are back in town and everyone at the gym is looking forward to crushing some goats this fall.  At least I hope you are!

Every Thursday this month I’ll be posting some extra programming for you to do before or after class to improve your pistol.  As the weeks go by you’ll be able to progress through the program based on your ability in the pistol.  Today’s programming is below.  Give it a shot and let me know how it goes.

Set a clock for 20 minutes and work through all letters.  After progressing through all letters, perform a pistol Test.  How many pistols can you do?  If you can do more than one, repeat all letters with more weight and a lower target.  If you still can’t do a pistol, repeat all of the letters at level I.  Continue this process until 20 minutes is up.

Level I

A. Over Head Squat w/ dowel or bar 3×5

B. Good Morning w/ Dowel 3×15

C. Hollow Body 3×10 3″ Hold

D. Seated Pistol on Bench 3×5

Next week I’ll reveal level two, so get after it today and be ready to work for Level 2 next week.

Post how many pistols you get today or where you’re at in regards to your pistol!

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03 Sep 2014

090414

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1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

03 Sep 2014

The Politics of Diet

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I’ve noticed that diet has become quite political these days. Many people feel very strongly about their chosen diet, and love to share news articles and studies supporting their particular view. And boy was everybody tweeting about that low carb v. low fat diet study yesterday. 

 

Screen Shot 2014-09-03 at 8.11.47 AMScreen Shot 2014-09-03 at 8.11.28 AM

I hadn’t had time to read the study, but I did get to read Dr. David Katz’s take on it (he’s the Director of the Yale Prevention Research Center, so I guess he’s kind of smart) and I’m glad that was the first thing I read. It highlights how important it is for us (well, our journalists should be doing this but they sadly rarely bother) to read these studies. Nutrition science is still new and there are still a lot of challenges, but we don’t need to muck it up further by conducting and publishing truly crappy studies. 

Since Dr. Katz essentially wrote everything I would have – and likely better – I’m going to yield the floor to him now.  From Dr. Katz on LinkedIn:

 

Diet Research, Stuck in the Stone Age

You cannot get a good answer to a lousy question.

The current diet study making headlines purportedly asked, and answered this question: which is better for weight loss and improving cardiac risk, a low-fat or a low-carb diet? For starters, that is a truly lousy question, resurrected from something like the Stone Age. I doubt even the Paleo clan find the question attractive, since they like prehistoric food; not prehistoric research questions about food.

Why prehistoric? Because it is long known and well established that dietary fats run the gamut from good to bad to ugly. No good diet should willfully exclude the monounsaturated fats and omega-3s in nuts and seeds and avocados; I’m pretty sure everybody not stuck under a boulder knows that.

There is on-going debate today about specific effects of specific fats, but the wholesale cutting of dietary fat intake was pretty much yesterday’s news yesterday. The relevant concept today would be plant-based eating, which at the extreme of veganism, tends to be low in fat- but as an effect rather than an objective. This was not a study of a vegan diet.

The concept of low-carb is also terribly outdated, and was silly when it was first spawned. Everything from lentils to lollipops is carbohydrate; why on earth would anyone want to treat such a vast expanse of the food supply as if it were just one thing? Sillier still, all plant food is a carbohydrate source. A truly “low carb” diet is, of necessity, low in all plant foods- including vegetables, fruits, nuts, seeds, beans, and lentils along with whole grains. This is directly at odds with everything we know about diet and health across the lifespan.

Read more.

PS If you like reading about a common sense approach to health and would like to read about it more often than my once weekly blog, use the link above to follow him on LinkedIn.

02 Sep 2014

090314 PR Wednesday

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1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

Nigel Battling Dave

Hey guys! How was your Labor Day weekend? Mine was awesome. I got a chance to relax, see Tiff, DJ a former member‘s wedding, and witness a full house at CFB tackle Fight Gone Bad! Talk about inspiring!

In any case, this coming Sunday, we will be taking on the Filthy Fifty in honor of Nigel C.’s and Dave L.’s birthdays. I’ll be spinning some awesome WOD jams and there will be food/drink/merriment afterwards. There may even be some panda dogs running about, but I’ll make no promises! If you’re interested in taking a plate of Soul Fire BBQ to the face, please email me at [email protected] Food will be a mere five bucks ($5) per plate.

Also, I’d like to provide an update on the in-house throwdown that we’re having on Saturday, September 27th. There is a sign-up sheet posted on the events section of the white board. So far, we have twenty-four slots filled so it means we only have six slots remaining! Again, this throwdown is meant to be a fun event rather than a super-competitive event, so definitely sign up if you’re on the fence. We’ve got a couple of sponsors lined up (including RacePak, Via Privé, and Progenex), so the winning team will get some neat prizes!

Here is WOD #2:
 
A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
 
60 kb swings (American, Red/Green) (Russian, Black/Blue)
 
45 Sit-Ups
 
30 Double-unders or 30 singles
 
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All movements must be completed in listed order
3. All reps must be completed before moving on to next movement
4. Each partner must complete at least one-third of the reps of each movement
5. These conditions may change after loop-holes are discovered.
 
Who will take the remaining spots in the throwdown and more importantly, WHO WILL TAKE HOME THE CROWNS*?
 
Peace and bacon grease,
Mickey
 
 
* Most likely paper crowns from Burger King.
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01 Sep 2014

090214

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1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

01 Sep 2014

First Mobility Class

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Mobility is FINALLY here! Every Wed. @ 7:30pm is YOUR new Mobility class! Class will be an hour long, BUT if anyone wants to stay after class for a little while and continue working on some movements, that is fine with me! Just please let me know ahead of time, so I can plan on staying. 

Now, the first class, I will be communicating on the reasons in why I am bringing Mobility to CFB, and I want to know what everyone needs to pay attention to with your own body. In my experience of working with clients in mobility, hands on, assisting and cueing, I am used to working with different injuries, ages, and body types. So, trust me, YOU are in good hands! You will absolutely be doing mobility but you will be doing movements where I can read everyone’s bodies, being aware of limitations and alignments. Everyone will obviously be different, but I am sure there will be MANY of you having common difficulties or annoyances.   

Equipment: (IF it has a * it is required)

- Lacrosse Ball*

- Mat

- Strap*

- Blocks 

I hope everyone who said they will be coming, ACTUALLY comes! For those who decide to commit to Mobility, YOU are going to have a lot fun and be excited about what I have in store for you! We will talk about it more in class, but I will be having everyone who COMMITS to mobility, video tape yourself in performing a FULL Snatch or a lift you are able to perform. You will start off knowing where your body is tight, disconnected, and needs a little LOVE. A few months down the road, I will have you be doing this again. So you can SEE what I am talking about every time I speak of mobility and you will also SEE what has helped you, and will CONTINUE helping you reaching every goal you are working towards! 

I am BEYOND excited and full of joy to give you all the feeling of my passion, in the reasons why I do, what I do! Mark my words, you WILL thank me. You DO NOT have to say it, but I know you will feel thankful! 

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (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.

29 Aug 2014

083014

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CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

*Sunday 8/31*

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max
burpees. They switch partner 2 runs while partner 1 performs max burpees.
Continue until both have completed the 800m run. Score is both time in
seconds + reps completed.


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