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06 Sep 2014

090714

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*Nigel’s 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

05 Sep 2014

090614

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1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

05 Sep 2014

FIRE IT UP FRIDAY! 9/5/14

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First week of September is in the books and this week some of CFB’s OG’s hit some great PR’s on “Grace” and reshuffled the leader board. Big congrats to Carolyn B, Jo B, Audrey, and Vijay for dominating the leader board! The key to their success has been consistency. Each trains 3+ times per week and have put in time for the last 6+ years. Great work!

The "Gingers" conquering Grace.

The “Gingers” conquering Grace.

Audrey and Vijay at 7am leaving their mark on Grace as well.

Audrey and Vijay at 7am leaving their mark on Grace as well.

WEEKLY PROGRAMMING

This upcoming week the strength days will fall on Saturday, Tuesday and Friday. If you don’t make it in on those days, it is important that you make up the strength workouts either before or after your training sessions on the days you do. The last set of the strength WODS is a max rep set. So if you see 5+ then you hit at least 5 and then all else is gravy. 

The new Pocket Coach is going to be launching soon so be sure to be logging your records so you have the data stored.

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

Sunday 9/7

Nigel’s 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

Monday 9/8

AMRAP 15
24 Step ups, 20″
12 Power clean, 135/95
6 Push jerk, 135/95

Tuesday 9/9

1. Deadlift
5 reps @ 60%, rest 1:00
Handstand push-ups, 4-8, rest 1:00
5 reps @ 70%, rest 1:00
Handstand push-ups, 4-8, rest 2:00
5+ reps @ 80%, rest 1:00
Handstand push-ups, 4-8

2. Complete 5 rounds for time
Run 200m
12 Toe 2 Bar

Wedensday 9/10

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thursday 9/11

“Glen”
For time
30 Clean and Jerks
1 mile run
10 rope climb
1 mile run
100 Burpees

Friday 9/12

1. Push Press
5 reps @ 60%
Bent over BB rows, 8-10 reps; rest 1:00
5 reps @ 70%
Bent over BB rows, 8-10 reps; rest 1:00
5+ reps @ 80%
Bent over BB rows, 8-10 reps

2. AMRAP 4
10 Pistols
10 Burpees

rest 4:00

AMRAP 4
15 calorie row
10 Burpees

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)


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