Friday, August 30, 2013

Saturday, 083113

Bob-O, scouting...
A. 
1 min max effort sprint 
x 5, rest 5 minutes 
then right into
1 min of max wall balls
1 min of max burpees 
1 min of max double unders 
rest 6 x 2

Thursday, August 29, 2013

Friday, 083013

Morgan

A. Clean & Jerk - Doubles - 15 min to climb
B. Continue on to hitting a heavy Single Clean in the next 10 min
C. 10 rds + work - for time
2 Squat Clean 225/138
3 Muscle Ups
then immediately into 
50 C2B Pullups
500m ME Row

Wednesday, August 28, 2013

Thursday, 082913

Ninja

A. Strict Press 3x5, rest 2 min

Push Jerk 3x3 rest 2 min

Split Jerk 3x1, rest 2 min
B. Back Squat Cycle Week 6 Day 2
1x4 @75
1x4 @80
1x4 @80
1x4 @80
C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93

Tuesday, August 27, 2013

Wed, 082813

Blonyx Products now in stock at CFF

Rest / Recovery Day

Monday, August 26, 2013

Tuesday, 082713

Future of CFF

A. Hang Power Clean- set a 3RM
B1. Deadlifts - 5x5 TnG Reps - ascending in weight each round; (HEAVY tng reps is focus)  rest :30
B2. AMRAP Unbroken C2B Pullups, rest 2 min
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

Sunday, August 25, 2013

Monday, 08262013

Kellie

A. Back Squat Week 6 Day 1
1*6 70%
1*6 80%
1*3 90%
1*2 95%
B. Snatch : 15-20 Reps at 75-85% - rest accodingly
C. 
2.4.6.8.10
Front Squats (225/133) from floor
STRICT HSPU
+
accumulate 3 min of L-Sit Holds

Friday, August 23, 2013

Sat , 08242013


A. Front Squat - 10 RM
B. 
1 mile Run
200 Double Unders
1 Mile Run
+
7 min Recovery Row @Z1 (immediately following wod)

Thursday, August 22, 2013

Friday, 082313


Perfection: notice NO jump and Shrug? after this exact moment, he's under the bar; simple. Also notice where his shoulders are in relation to the bar? HIT THIS POSITION!

A. Power Snatch - 3RM TnG
B. Bench Press - 3-3-3-3 - across @80-85%
C. 
800m Run
25 Power Cleans @85%
400m Run
50 GHD Situps
200m Run
+
20 TGU - alternating @53/35

Wednesday, August 21, 2013

Thursday, 08222013



A. Back Squat Cycle Week 5 Day 2
1x6 @65
1x6 @75
1x6 @80
1x6 @80

B. AMRAP 7 
7 Pullups
7 Box Jumps (30/24)
14 Lunges (back racked with 135- 7 each leg, alternating)

rest 3

AMRAP 7
Row 200m
7 KB Snatch's (each arm, alternate after the arm is completed - 35/26)
14 KB Thrusters (35/26) - single arm, 7 each arm, then swap.

Tuesday, August 20, 2013

Wed, 082113

Is he back? Time will tell. But the 0-14 season is right around the corner!

Rest / Recovery Day

Monday, August 19, 2013

Tuesday, 082013

she's coming back. . . stronger than ever!

A. Power Clean x 2 + Push Jerk x 2 - work up to heavy on complex in 15 min
B. # Pullup - 1RM 
C1. Deadlifts @275/185  4 x 10 reps from deficit , rest :20 seconds
C2. HSPU - pbars - to depth to acheive minimum of 5 reps x 4 max sets; rest 2 min
D. 
:30 on @90%
:30 on @60%
x 12 on Rower
E. TGU Work for Shoulder stability 

Sunday, August 18, 2013

Monday, 081913

athletes working with Dylan at CFF

A. Snatch DL + Snatch + Ohs x 2 - work to single in 15 min
B. Back Squat Week 5 Day 1
1x8 @65
1x6 @75
1x4 @85
1x4 @90
C.
1.3.5.3.1
Thrusters (185/113)
Muscle Ups 
^ goal is heavy, but unbroken thrusters, adjust weight accordingly. 
+
3 rds
20 Cal Row 
10 Row Lateral Burpees

2 session be best today for those able. 

Friday, August 16, 2013

Sat, 081713

Shiloh dominating kids Spartan 

A. Front Squat - Heavy Single
B. 
20 Burpees
400m Row
800m Run
x 5 

Thursday, August 15, 2013

Friday 081613




A. Snatch - Triple - NOT TnG - 15 min or so to hit heavy Triple
B. Snatch High Pull 3x3 @105%, rest 1:30
C. 
50 Wall Balls (20/14) - to rig target
30 T2B
40 wall Ball
25 T2B
30 Wall Ball
20 T2B
20 Wall Ball
15 T2B
10 Wall Ball
10 T2b
D. Accumulate 3:30 of L-Sit Holds

Wednesday, August 14, 2013


Thurs - SqT Cycle + Map Training
A. Back Squat week 4 day 2
1x8 @65
1x8 @70
1x8 @75
1x8 @80

B. Snatch Grip DL + Snatch + OHS  : Complex
C. MAP Training - @ 80-85%
AMRAP 10
4 Burpee Touch's
8/6 C2B Pullups
200m Run

rest 5 

AMRAP 10
25 Double Unders
12 Pistols
6 TnG Power Cleans (135/93)


Tuesday, August 13, 2013

Wed, 08142013

Believe

Rest / Recovery Day

*those attending WLW; keep intensity low. 


Monday, August 12, 2013

Tuesday, 081313

TEAM


A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean
B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets
C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably
D. AFAP - each rd
250m Row @ ME
10 Burpees
15 KB Swings 70/53
rest 6 minutes x 3
E. TGU - 20 at medium weight, working stability
F. Weakness Training /Recovery as second session or if time. 

Sunday, August 11, 2013

Monday, 081213

EC: Noelle with 185 - 3 rep SqT clean at this weekends comp

Monday
A. SqT Clean + Push Jerk + Split Jerk : x 4 sets
B. BS Cycle - Week 4 Day 1
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. Ladder - AMRAP 6
1/1 2/2 3/3 4/4 etc climbing as high as u can 
Bar Muscle Up
Front Squat (from floor) @185/118
*beasts can bump weight up a bit. challenge yourself here.
+ Rest 5 min
15 Ring Muscle Ups AFAP
C. Skill Practice: T2Rp - = Toes 2 Ropes. Those competing at CFNE, be prepared to see variations like this. Play with them just in case and simpy try new, different "fun" stuff. 

Friday, August 9, 2013

Sat & Sun


The weekend is a rest weekend. By all means, get out, play a sport, mobilize & have some fun. But keep everything low intensity. Get ready to get after it on on day. To everyone competing this weekend, have fun and enjoy the day. 

Thursday, August 8, 2013

Friday, 080913

Kellie with Jon North

A. Snatch High Pull + Snatch - Single on Complex 
B. Split Jerk - 5x2 @80-85%
C. 
75 Pull-ups
100 WallBalls
75 GHD Sit-ups
100 Double Unders 

Wednesday, August 7, 2013

Thursday, 08082013

Future Games Competitor 

A. OHS : 4 sets of 3-4 reps @32x1
B. Back Squat : Week 3 Day 2
1x10 @60
1x10 @65
1x8 @70
1x8 @75
C. 10RM TnG Power Clean
D. 
Row 1k
30 KB Squat Cleans (53/35)
Row 500m
30 KB Snatch (15 each arm)
E. Light TGU work - 10-20 total - alternating 


Those Competing on Saturday. 
Complete the Following...
A. Power Snatch - up to 70% - low volume 
B. Clean & Jerk - up to 70% - low volume
C.
3 rounds of "Cindy" - NFT
+
50 Cal AD @ 70-75%
Movement Prep for Sat

*****hit your squat cycle possible today. Depending on the person, lets chat. 

Tuesday, August 6, 2013

Wed, 08072013

Rest Day
^dont eat like this! Recover, mobilize and get ready for Thursday! 

A. Rest Day

Monday, August 5, 2013

Tuesday, 08062013

It's easy to lose track of the beginnings, during the chaos of the current.  - BP

A. Hang Power Clean + Push Jerk - Heavy Single
B. Deficit Clean Pulls 4x3 @110-115% - all
C.  MAP Training 80-85% overall 

AMRAP 10
200m Run @85-90%
5 Burpee Touch's
10 C2B

Rest 5

AMRAP 10
Run 200m @85-90%
5 HSPU (strict as long as possible)
10 Box Jumps (30/24 - step down

Rest 5

AMRAP 5
6 T2B
30 Double Unders

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 
E. TGU - 15 reps HEAVY

Sunday, August 4, 2013

Monday, 08052013

Congrats to Nicole on her 3rd place finish this weekend

A. Clean & Jerk - EMOM x 12 min x 2 rep @80%
B. Back Squat - week 3 Day 1
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. "Amanda"
9-7-5
Muscle Ups
SqT Snatch (135/93)
D. GHD Weighted Sit-ups (with plate to touch ground) 3x15

Friday, August 2, 2013

Sat, 08032013


A. Front Squat : EMOM X 8 min x 3 rep @70%
B. 
:30 on @90%
:30 on @50%
X 10 min on Rower

Rest 3 min

:30 on @ 97+% on AD
:30 off
X 10 min on AD

Rest 3

:30 on @90%
:30 on @50%
X 10 on Rower

Thursday, August 1, 2013

Friday , 08022013

#prmusic

A. Snatch - Single in 10 min
B. EMOM x 2 reps x 8 min @ 70-75%
C. AMRAP 20
20 Thrusters (135/93)
20 Pull-ups 
20 Burpees