20 Jul 2015

072115

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Warm-up: Run 1 lap

Skill/Strength:
A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

19 Jul 2015

072015

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Strength:
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65
Pull-ups

18 Jul 2015

071915

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“RJ”
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

17 Jul 2015

071815

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Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

FIRE IT UP! FIRE IT UP!

We are hosting our first competition (with others outside of the gym) this October 17th. CFB is proud to partner with The Festivus Games. This competition is specifically geared for the Novices, Intermediates & Masters. NO FIRE BREATHERS ALLOWED!

This is meant to be fun and put yourself a little out of your comfort zone and see how you respond. I would love to see great representation from the gym.

The workouts for the event are already posted here.

You can register HERE for the event!

640x640-World-Comp

PROGRAMMING

We are still working on developing your handstand holds and hand walking. Be diligent as this is an elusive skill set. When you establish the muscular coordination to hold the handstand, you will begin seeing an increase in your other overhead lifts because you will have greater muscular activation and have developed the smaller stabilizing muscles of the shoulder girdle.

Saturday 071815
Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

Sunday 071915
“RJ”
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

Monday 072015
Strength:
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65
Pull-ups

Tuesday 072115
Warm-up: Run 1 lap (1/3 mile)

Skill/Strength:
A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

Wednesday 072215
Strength:
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

Thursday 072315
Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

Friday 072415
Strength:
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

16 Jul 2015

071715

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Warm-up: “Grace – Lite”
30 Clean and Jerks (GTO), 95/65

Strength:
A. Dumbbell shoulder press – 4×8
B. Weighted Step ups 4×8 each leg

Conditioning: 6 rounds for time
20 Lunges each leg with a 45/25 plate overhead
10 Ring Dips
200m run

15 Jul 2015

071615

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Strength:
A. Front squat 3×5 (add 5-10# from 7/7)
B. Horizontal Rows (rings or suspension trainers) 3×8

Conditioning: 7 rounds for time
7 Back squats (from the ground), 135/95
7 Handstand push-ups

14 Jul 2015

071515

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Warm-up: Run 1 mile
50 TGU’s
Run 1 mile

Skill: Handwalking 4×50′

ABS: Back extensions 3×15
AbWheel rollouts 3×10

13 Jul 2015

071315

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Skill: Handstand Holds (off the wall) 6 x 30-60 seconds

Conditioning:
EMOM 10
Odd: 7 CTB pull-ups
Even: 30 UB Double unders

EMOM 10
Odd: 3 Snatch
Even: 30 UB Double unders

10 Jul 2015

FIRE IT UP! July 10, 2015

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Fire It Up! Fire It Up!

Boom goes the FIREWORKS! The 4th of July has come and pass. We are officially in summer and that means beaches and BBQ’s and more opportunities for social engagements. It’s awesome, I know. With BBQ’s there are beers, margaritas, and other concoctions. Enjoy them! Hell this is life. Don’t be the person at the party that brings his own food or doesn’t partake in a nice, cold, brew because you’re “training”. Your friends will stop inviting you to hang out. Seriously. Relax and enjoy. Be sure to drink some agua in between and don’t go crazy with the booze. Then be sure to get back to your clean eating and training.

PROGRAMMING

In case you missed it, this month the programming is focusing on the following areas: Front squats & front rack split squats, some light volume/speed work with running, and hand balancing/hand walking.

The front squats are going to be programmed at an increasingly higher intensity (beginning off of the 3RM) and alternated with the split squat to develop more single leg strength. Next month we are going to be training the squats exclusively with single leg movements (Thank G2)!

You will see running at least 3x each week. Either within the WOD or as a stand alone. The distances will vary with the majority in the 200m-500m ranges. It’s not necessary to time each interval when they are programmed but rather put in a strong effort and minimize the rest. We will be testing this in the next month.

All of the handstand balancing and hand walking is a higher level skill and will improve the strength of your shoulder girdle. Thus you will improve your overhead lifts and you should see improvement in your snatch as well.

There you have it. Consider yourself in the know.

Saturday 7/11
Strength:
A. Front Rack Split Squat – 4×6
B. Barbell Bent over row – 4×6 (add 5-10# from 7/2)

Conditioning: TEAM WOD ALTERNATING EACH Round
AMRAP 15
5 skin the cats
10 OH Swings, 32/24
200m run

Sunday 7/12
Skill: Run – 5x200m

Conditioning: “Roy”
5 rounds for time
15 Deadlift, 225/155
20 Box jumps, 24/20
25 Pull-ups

Monday 7/13
Skill: Handstand Holds (off the wall) 6 x 30-60 seconds

Conditioning:
EMOM 10
Odd: 7 CTB pull-ups
Even: 30 UB Double unders

EMOM 10
Odd: 3 Snatch
Even: 30 UB Double unders

Tuesday 7/14
Warm-up: AMRAP 8 “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Strength:
A. Deadlift 5×5
B. Push Press 5×8 @ 70% of 1RM

Conditioning:
AMRAP 8
8 KTE’s
8 Push-ups

Wednesday 7/15
Warm-up: Run 1 mile
50 TGU’s
Run 1 mile

Skill: Handwalking 4×50′

ABS: Back extensions 3×15
AbWheel rollouts 3×10

Thursday 7/16
Strength:
A. Front squat 3×5 (add 5-10# from 7/7)
B. Horizontal Rows (rings or suspension trainers) 3×8

Conditioning: 7 rounds for time
7 Back squats (from the ground), 135/95
7 Handstand push-ups

Friday 7/17
Warm-up: “Grace – Lite”
30 Clean and Jerks (GTO), 95/65

Strength:
A. Dumbbell shoulder press – 4×8
B. Weighted Step ups 4×8 each leg

Conditioning: 6 rounds for time
20 Lunges each leg with a 45/25 plate overhead
10 Ring Dips
200m run


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