Mon, 07012013

Congrats to CFF Team on their dominant victory this past weekend. Taking 3rd, 1st, 1st and 1st on the workouts.  Great job!

A. Snatch 1.1.1 x 4 , rest :1", rest 2-3 min 

B, Clean High Pull 3x2 @105-115%

C. BS 4x9 @80%

D. 

20/15 Muscle ups

30 HSPU

40 SqT Cleans (135/93)

50 GHD Sit-ups

Sunday, 06302013

Rest / Recovery Day

Thanx for all the support. From CFF, to all those following elsewhere. Lets keep the run going!

Saturday, 06292013

Kell is ready now

A. Back Squat 10x3 @90%

B. Row x 24min 

1 min On @Z3 

:30 on @ Z1

Friday, 06282013

TJ's future 

A. Power Clean + Push Jerk - Heavy Single

B. Back Squat 7x5 @85%

C. 

1k Row

20 Ground to OH @75% of A

40 C2B Pull-ups

60 OH Walking Lunge (45/25)

80 Cal AD

Thursday, 06272013

A. Rest Day

Sons today recovering. Work mobility, foam roll etc. 

drink lots of water and dial that nutrition in. Prep meals for rest of week. 

Wed, 06262013

Lets get it CFF

A. Back Squat 5x7 @80%

B. EMOM x 14

Odd: 5 HSPU 

Even: Pistols (rep range depending on weakness)

Right into,

EMOM x 14

Odd: HS Walk - :35 of the minute

Even: 8-12 T2B

C. Individualized Skill Work - assigned 

Tuesday, 06252013

Chase

A. SqT Clean + Front Squat x 2 - Complex ; 1RM on complex 

B. "Elizabeth" - Power Version

21-15-9

Power Cleans

Ring Dips

+

Rest 5 min 

50 Pull-ups 

200 Double Unders

C. Clean Pulls 3x2 @ 110%

D. GHD Sit-ups 4x15

Monday, 06242013

Ready...

A. Snatch - Triple - TnG

B. for those with under 3 min Fran, do "Heavy Fran" 15-12-9 of 135/93 and C2B.  Those not below 3, regular "Fran" and shoot for below 3 :-)

C. Back Squats 4x9 @75% - across

^ week two of our squat cycle

Sat, 06222013

One BIG Family; all kicking ass at CFF

A. Back Squat 10x3 @85% 

^ this will end week 1 of our cycle. 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1 

Friday, 06212013

A heal click away from 300#

A. Clean - Heavy Single

B. OHS 5x2 @32X1

C. Back Squat - 7x5 @80%

D. WOD:

800m Run

25 Box Jumps (40/30)

800m Run

50 KB Swings (70/53)

800m Run

100 Wall Balls (20/14) - to 10' target

Thursday, 06202013

Rest Day

Recover!

Work mobility, positional holds etc

Plan your weekend times with teammates and training partners. 

Wed, 06192013

Perfection 

A. Snatch - Double - off low blocks 

B. Back Squat 5x7 @ 75% - across

C. EMOM Work

X 10 min

5 Burpees + 6 C2B - AFAP

X 14 min

Odd: hspu 4-6 - alter accordingly 

Even: t2b: 6-10

Tuesday, 06182013

500m Row Fun

A. Hang Power Clean 5x2 - ascending

B. Deadlift 3x5 @31X1

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

Monday, 06172013

Nationals, here she comes

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

C.  Max Effort 500m Row

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

. 

Sunday, 06162013

Rest / Recovery Day

A. Prep your food for the week

B. Organize and plan your training 

C. Update your personal blog with all last weeks info and videos. 

Saturday, 06152013

Blacked Out T's coming soon

A. Back Squat - 3x5 across @ Mondays max weight. 

B. Row x 25 min

:30 on @Z3

:30 on @Z1

C. Weakness Work

Friday, 06142013

Watching / Anyalysing Live

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

B. Push Press - est a 2RM

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

*jerks taken from the floor 

 

Thursday , 06132012

Coming Soon

A. Rest Day

- Mobilize & relax! 

Wed, 06122013

CFF taking 1st, 3rd,4th and 5th at this past weekends Comp at 2a. 

"Loose all "thoughts" on where your ceiling is.  Let go of limitations, and hesitations.  Embrace the struggle of progress and develop into an athlete that you never envisioned.  The path lies ahead of you, the struggle presents itself each day.  Those who don't doubt their abilities and embrace the struggle with constant progression will become great in their sport." - J. Leydon

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1 

Individual Stuff for CFF Competitors will be messaged. 

Tuesday, 06112013

Kien with 62" Box Jump PR today

Programming:

A. Complex :  Power Clean / Push Jerk / Split Jerk - Heavy Single

B. Clean Pull 4x2 @41X1 @115-120%

C. MAP - Sustainability @80-85%

AMRAP 7

10 GHD sit-ups

10 Burpees ,AFAP

10 Box Jumps (30/24) - step down 

Rest 4 min 

AMRAP 7

Run 200m

15 KB Swings (53/35)

Monday, 06102013

Mighty Munchkins representing in CT this past weekend. 

6.10 - Oly Push / SqT Intense + CP Breathing & Upper Gynnastics High Skill

A. SqT Snatch : Triples. Not TnG , but right back on bar. 

B. BS 4x5 @32X1

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

^ If MU not in arsenal, c2b will replace , sand rep scheme for speed. 

Sunday, 06092013

#CFF2014 #freenation

This weekend:  two rest / Active Recovery Days. Tests weeks are over with. Now, we start training. Monday, we begin!  With a 3 on 1 off , 2 on 1 off Training Cycle. 

Be ready!

Sat, 06082013

Want it? Write it, sleep on it. Believe it!

This weekend:  two rest / Active Recovery Days. Tests weeks are over with. Now, we start training. Monday, we begin!  With a 3 on 1 off , 2 on 1 off Training Cycle. 

Be ready!

Friday, 06072013

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Kellies 193# Front Squat Triple - Bodyweight of 125lbs...She is ready for her meet this upcoming weekend!

A. 1RM SqT Clean

B. 1RM Split Jerk

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

Thurs, 06062013

Lynn w/ Bodyweight Snatch

A. 1x AMRAP, Strict HSPU

Rest 10

B. 1x AMRAP, Pull-ups 

Rest 5-10

C. AFAP

1 Mile Trail Run

50 KB Swings (70/53)

400m Run

Wed, 06052013

10 AD Test - Gotta look the part

Rest Day

Tuesday, 06042013

Welcome Juan to CFF and our Competitors Programming!  Kicking off day 1 with a 317# FS PR. At Bodyweight of 158lbs. Big future in CF for this kid!

A. Deadlift - est 1RM

B. 10 Min - AD Test (cal)

T-Shirts on there way. Girls tanks and T's. 

Monday , 06032013

Beach Season is here!

A. Front Squat - est 1RM 

Rest 10

B. 70% of A - EMOM x 10 (5 reps per)

Rest

C. 30 Muscle Ups - AFAP

Sunday, 06022013

2 mile warmup Run , followed by a PR 2k for Andie ; left him, well...

Congrats to Nick on his PR 2k Row. 6:42

A. Rest Day