FIRE IT UP FRIDAY!! November 15, 2013

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FIRE IT UP FRIDAY!! November 15, 2013

FIRE IT UP FRIDAY!! November 15, 2013

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FIRE IT UP!  FIRE IT UP!  

This week it was like everyone’s head was on fire.  The effort was great, all around.  Us coaches are seeing dramatic improvement in the quick lifts and strength gains.  Keep it up.  The programming will not become any easier as it calls for a continued uptick in intensity as you improve your fitness.  

Monday and Tuesday were the two days that I enjoyed the most.  Those WODS were classic CF style.  Short and real intense.  Next week Tuesday and Wednesday are your burner days.  Get hydrated, have a little extra espresso, whatever you need to get AMPED UP!

Get ready to hammer work on those pistols this week.  Lots of hip mobility drills and single leg strength drills will be incorporated in the warm ups and POST WOD.  

We will post it up again but so that you can all plan ahead, Thanksgiving we will be closed on Thursday AND Friday.  Take some time to spend with those you love or head outside and PLAY!

See you in the gym. 

What’s On Tap

Sunday – 11/17
1. CF Games 2012 TEAM Chipper

For time
30 GHD sit ups
30 Deadlift, 225/155
30 Double Unders
30 OH squats, 95/65
30 Pull-ups

Set up in teams of 5-6.  Men go first and then women.  Athlete cannot advance stations until station in front is clear.

2. Practice Pistols – 10 minutes

Monday – 11/18
1. Front Squat – 3 x8

2. EMOM 20
Odd minute – 10 Burpee
Even minute – 10 Thruster, 95/65

Tuesday – 11/19
1. 2 Pos. 1 Clean + 1 Jerk x 5 sets

2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″

Wednesday – 11/20
1. “Diane”
21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Practice Pistols for 20 minutes

Thursday – 11/21
1. Push Press – 5 x 3

2. For time
10 Overhead squat, 135/95
10 Burpees
10 Thruster, 135/95
10 Pull-ups
10 Power Clean, 135/95
10 Pull-ups
10 Thruster, 135/95
10 Burpees
10 Overhead squat, 135/95

Friday – 11/22
1. “Lynne”
5 rounds
Bodyweight bench press, max reps
Pull ups, max reps

2. EMOM 10
3 Power snatch (AHAP)

Saturday – 11/23
Complete for reps

Row 5k – every 1k stop and perform

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

1 Comment:


  • By Judith 15 Nov 2013

    What is on for tomorrow (Sat 11/16)?

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