ATTENTION!! No Saturday morning class on 7/11/09 due to a pre-planned group training event. Saturday afternoon class will be at 4 PM, so come on in at that time if it works out for you.
CFC Refer-a-Friend Program! – In light of the current economic crunch we are all feeling CFC offers the following deal to help everyone out! Refer 3 friends who sign up for Fundamentals Class and a monthly membership package and receive half off of your next months dues!
“Fight Gone Bad”
3 Rounds – Max. Reps each exercise in 60 sec. – 1 Min rest between rounds
Wall Ball (20/14)
Sumo DeadliftHigh Pull (75/55)
Box Jump
Push Press (75/55)
Row (calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
3-2-1…GO!
REST DAY!
Rest, recover, drink lots of water, and pop a couple aspirin…..
See you in the next evolution.
Happy Fourth of July!
If you are up for it, go ahead and workout. Do something a little easier than the past few WOD’s or work on some specific skills and drills or some light Oly lifting. Or better yet, hang out with the fam, drink a cold one and eat some grilled meat while watching the fireworks! Enjoy!
For those in the CFC house, Coach Allison will be dishing out some CrossFit love for the morning group.
“Renegade Manmakers”
10-9-8-7-6-5-4-3-2-1
Manmakers
Knees to Elbows
Manmakers are basically a burpee with DB’s in hand. Drop down, push up, row left, row right, stand up, clean and press the weight for one rep. Go again… More fun than shooting bottle rockets at cop cars!
“Nancy”
5 Rounds
400m Sprint
15 Overhead Squats
We haven’t done this in a while. Scale accordingly in either rounds, distance or weight. Go hard and fast while maintaining strict OH form. Locked out shoulders and elbows, solid squat position, and full depth. RX’d is 95/65, but keeping the intensity up with a lighter weight is optimal if OHS are not your strong point yet.
Get on it!
3-3-3-1-1-1 Push Press
Rest 5-10 Min
5 Rounds
25 Sit Ups
15 Box Jumps
25 Back Extension
Self explanatory. If you don’t have a GHD machine or similar for back extensions, do Good Mornings or Stiff Legged Deadlifts at light weight.
Get some!
Front Squat 3-3-3-1-1-1
Rest 5-10 Min
AMRAP 12 Min.
20 Swings
20 Wall Ball
20 Lateral Jump Overs
OK, so you have ME Front Squats up front, working up to singles. From there, rest and go into the MetCon. You will be doing swings, Wall ball, and lateral jump overs. Set up a parallete or soft hurdle and jump over it, from side to side, for a 20 count. Pull, push, extend, do it again….
“Compound Fracture”
500m Row
21 Deadlifts
21 Push Press
500m Row
15 Deadlifts
15 Push Press
500m Row
9 Deadlifts
9 Push Press
I made this one up the other night and test drove it. It was a lot of fun! 
Deadlifts and Push Press will be scaled to about 60% of your 1 RM to keep the pace and intensity high. If you are a firebreather, you can scale up a tad (75% 1RM). Because of the Push/Pull movements in this WOD, this is meant to be done with a rower for maximum benefit. If you have absolutely no access to a rower, then you can run. You should be aiming for around 15- 20 minutes in this WOD.
Allison said the Monday classes went really well although some folks didn’t make it, so now is the time to redeem yourselves, unless you are injured or sick. Consistency is a major key to providing you with results, so if you are inconsistent because you don’t like the particular workout, the group, or think the instructor is too hard, then you are only shortchanging yourself. The progression to elite fitness is mechanical competency, consistency, then intensity. Stay true to your goals, stay committed and work hard – the end result will be worth it.
While you are all grinding away at the WOD I will still be in super-duper Eureka, Ca. with the folks, trying to stay warm. It’s sunny, but cold. That and it seems nothing has changed here since I grew up and left town….
3-2-1…GO!
Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Squats
- 8 Intervals of each movement consisting of 20 seconds of work (max reps) & 10 seconds of rest. Record your reps and add them all together at the end for a total score.
So, do as many reps as possible in 20 seconds, rest for 10, go again, rest, go again, etc. for a total of 8 times per exercise. You must finish the entire exercise intervals before moving onto the next one. There is only 10 seconds of rest between sets and exercises, so don’t dilly dally around. The total time for this WOD is 16 minutes. This is one of my favorites, so make me proud while I am away!
Get some!
REST DAY!
Qoute of the Week: Oh Jeeez, here we go… - Jennie M. immediately finishing round 13 and going right into Round 14 of Push Ups on the 6/24/09 WOD. That’s a lot of push ups, folks!
Here are some recent pics of some of our awesome CFC family members in action as they make huge gains in their fitness and health. You all kick ass and we are damn proud of you!
Brooke O. - Hard work and consistency paying off.
Wayland - Working hard and making great gains!
Brian - Fitter, Faster, Stronger
Jeff- First he's fast, now he's getting way strong!
Aaron - Just plain powerful
Jon - A helluva athlete who keeps getting better.
"The Scott" - Swinging 72 Lbs of steel like nothing.
Badger - An amazing transformation from "person" to "athlete".
Ali - An incredible work ethic with great athletic capabilities.
Smurph, Ali, Sky and Brooke - Pulling through hell.
15 Push Ups/ Pull Ups / DB Press (25/15)
14 Push Ups / Pull Ups / DB Press
13 Push Ups / Pull Ups / DB Press
-Cont’d-
1 Push Up / Pull Up / DB Press
Pretty straightforward. Try and keep the DB Presses strict, no dipping.
GO!
