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Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

I hope you all are recovering well from a solid week of training.  How are those hands and shoulders after “Eva’?  Well done to everyone that attacked that.  It’s not easy going in and looking at 5 rounds with times over 30min.  Yesterday Neal spoke of Box Breathing and Feeding the Right Dog.  Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.

Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…

Halloween Potluck at CFB tonight at 7:30pm!  Bring your favorite Halloween dish and costume.  We’ll have music and good times and there are already 20 people who have RSVP’ed.  Get excited and sign up below to let us know you’re coming!

RSVP for Halloween @CFB Here

Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD.  I hear Coach Mickey will even have his favorite pot of tea brewing.  Just show up ready for some fun and throw-down!

Ok, now to the future… What’s in store for the month of November?  Why is Coach Pat writing the Fire It Up Friday blog?

Neal has given me the privilege to program for the best athletes in Boston.  Yes that’s you CFB!  I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun.  Of course I think it’s all fun and I hope you will too.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least.  What are your goats?  What are your weaknesses?  How can you improve yourself even by 1% everyday this month?  I challenge you all to commit to two days a week that include things you’re not good at.  The only way we improve and get better is by deliberate practice and mental toughness.  Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus.  If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.

Every Friday I will post the workouts for the next week.  Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way.  If we need to be outside and it’s raining or cold, we will be outside.  Be prepared.  Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.

Without further ado, the programming for next week …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)

750m Row (Time Keeper for Each Round)

Box Jumps (24/20)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

1. 10RM OHS – 15min

2. Complete For Time …

500m Run w/ Plate (45/25)

18 Burpees to Plate

18 Box Jumps (20” Box + Plate)

18 Burpees to Plate

18 OH Walking Lunges w/ Plate

18 Burpees to Plate

18 Goblet Squats w/ Plate

18 Burpees to Plate

500m Run w/ Plate

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!

Hey CFB!

Hope you’re having an awesome week of training!  Here’s my second video blog on the Level II Pistol Programming.  If you have any questions please post to comments or catch me in the gym. 

Be sure to scale appropriately for your ability and master whatever level of the program you are on.  If you don’t know you’re ability or what it means to master each movement, come find me and I’ll help you out.

Have a great end of the week!

Coach Pat

Marko Misic liked this post

Howdy CFB!

Hope you’re pumped up for Friday and the weekend!  Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class.  If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.

Have a great weekend!

Coach Pat

Hey CFB!

How’s the skill work going?  Hope you’re pumped for some more work on Pistols!  Keep an eye out on Friday for a video blog showing the movements for level one from last week.  Here’s Level II.  Be sure you can complete everything in Level I with good form before stepping up to Level II.  Check the skill board for level I progressions and how to execute the program.  Let me know if you have any questions!

Level II Pistol Programming

A.) Pistols on Box 3×5

B.) Good Morning w/ Band 3×15

C.) Kip Swing 3×10

D.) Seated Pistol on 45# Plate 3×5

 

Level II Standards:  Seated Pistol on 45# Plate – 1 Pistol Each Leg

 

vijaybackHowdy CFB!  How’s your training going?  When’s the last time you mastered a skill?  Have you done a strict Handstand Push Up or Double Under yet?  Have you dreamed of doing Pistols?  Well this September it’s time to make those dreams a reality!  You’re coaches will be rolling out extra skill programming to be done before and/or after classes.  In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.

I’ll be helping everyone master Pistols!

Before we get going I’d like you all to read an article on why your squat may be different then someone else’s.  This way we’re on the same page and can begin working on why you don’t have a pistol yet.  We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve.  As you read this article you’ll discover why some people can squat narrow and some people have to squat wide.  Should everyone strive to squat with their butt to their heels?  You shall find out.

The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)

After checking out this article and video, comment here with your ideal squat stance and why you think that is.