7×3 Front Squat
Rest 5-10 min.
AMRAP 12 Min.
7 Manmakers (M:25/W:15)
7 Pull Ups
7 Box Jumps
3-2-1…GO!
The Cat
Jeff doing battle
Stephwalla on the rings
All neutral head positions - A thing of beauty!
Typical hard work by Ruben
Sky's big, dark snatch 
This is the most wrecked we've ever seen Aaron
Scott, Ruben & Sky post-300...The ladies don't look that bad!
Andrew with a nice thruster!
SMurph killing the OHS in "Nancy"
Our pain is nothing - Remembering Joe & Kevin -StarVI
5 Rounds
15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk
A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.
Get some!
**EDIT** So I decided to change up the format a bit for Team 10 today. Instead, we did AMRAP 20 min of 200m Sprint, 10 DB Deadlifts, 8 DB Power Cleans, 6 DB Front Squats, 4 DB Push Jerk. Most folks used 25’s or 15’s and said it was hard! Give that a whirl instead.
REST DAY!
There was another STUPID article on the national news this past week about how red meat is bad for you….again… In a couple months I am sure we will see something about how eggs are bad for you, coffee is a carcinogen, and water might just drown you. The stupid media and their skewed facts from just as skewed medical tests and “experts” get smattered all over the place and incite panic and fear in everyone out there. Think about it – what did out Paleolithic ancestors and many indigenous societies eat in the form of meat? Much of it was RED and contained saturated fat! And yes, Paleolithic populations lived longer, had better bone density, less disease, and other good stuff we don’t have today. So, the mass media can blow that hyped up, illegitimate BS right out of their ass…
For more info on the topic, take a read of this from Mark’s Daily Apple. Also, go swing by Robb Wolf’s Blog and see what he has to say about it. ‘Nuff said…
Rest up, roll out, stretch, have a drink and nice thick steak for dinner. The next evolution is right around the corner!
“Nancy”
5 Rounds
400m Run
15 OH Squats (M:95/W:65)
Scale up or down as needed. If the bar alone is too much, use a dowel, PVC, or weighted PVC bar with a couple 5 or 10 Lb steel plates slid over it and in the middle of the bar. After the WOD, do some stretching – laying hamstring stretches, quad/glutes, and “proposal” lunge stretches at the very least.
Get some!
400m Sprint
-Rest 2 Minutes
7 Rounds
7 Thrusters (M:75/W:55)
7 Pull Ups
7 Swings (M:55/W:35)
7 Burpees
-Rest 3 Minutes
400m Sprint
So, start your WOD with a 400m sprint. Record your time and rest for 2 minutes, then hit the MetCon. Time this seperately from the runs. When finished, rest 3 minutes and then sprint 400m again, also a seperate time. I am aiming to push the envelope a bit and try to keep you working as hard as possible to keep the run times close to each other for maximal power output under fatigue. I never said it was going to feel good….
If you have it in you, finish with some OH DB Waiter Walks. 3 sets of out and back, alternating sides. Stretch out and call it a day.
On a side note, we are always stoked with the progress and work ethic of our clients and I wanted to give a big shout out to Wayland for his ass-kicking in yesterdays WOD. Wayland was able to string together a solid set of 10 pull ups in a row! The rest of the pull ups were dialed in as well! That’s proof of the gains being made through hard work and constant progression work on the movements. Awesome work, Wayland!
3-2-1…GO!
3 Squats on the minute for 15 minutes.( M:225/W:155)
Rests 5-10 Min
4 Rounds
500m Row
400m Run
So, do 3 squats the first minute. Do 3 squats the second minute. 3 squats the 3rd minute and so on. It’ll be hard, trust me. Then rest. Then run and row.
7×3 Press
Rest 5-10 min.
21-18-15-12-9-6
Ring Push Ups
GHD Sit Ups
Swings (55/35)
Press ME on the front end. Not for time. Press heavy and hard then rest for a few before hitting the MetCon, which should be short and sweet. Finish with some core work in the form of Superman Planks (6×30 sec.)
GO!
Some of you in certain professional communities should know what the above symbol stands for. It is with deep regret that I belatedly take the time to recognize the four Oakland Police Officers who were killed on 3/21/09. The only saving grace from this incident is that the scumbag criminal was killed by other SWAT Team members. I cannot fathom the emotional toll that must be laying across the members of the OPD and their families. Over the past years I have been at many of my own partners funerals, but four officers at one time is unimaginable. If you aren’t part of the profession, it may be hard to relate, but I can do it as best as possible by asking you to think about the loss of four of your family members. Regardless of your views on Law Enforcement and the government, put yourself in the shoes of the families of these men for a moment and you just might understand the anguish that goes along with this incident. Without cops, soldiers and firemen to risk their lives for complete strangers, there’d be anarchy and rampant fear in the world as you know it. Thank a cop for their service next time you see one.
To the families and co-workers of Officer Hege, Sgt. Sakai, Sgt. Romans, and Sgt. Dunakin we at CFC wish to send you our deepest condolences and respects. To those four fine heroes and fellow brethern, I thank you for your service and wish you an afterlife of beauty and serenity. God Bless and Godspeed.
RIP - Oakland Police Officer Hege, Sgt. Sakai, Sgt. Romans, Sgt. Dunakin (clockwise from top left)
WOD
4 Rounds
7 Deadlifts (M:255/W:205)
40 Ring Push Ups
300m Row
The deadlifts are meant to be HEAVY. I RX’d 255, but I was at 300 for my WOD today. That being said, good form trumps a fast time and/or shitty form. Ring push ups are RX”d due to their taxing effort requirement. Then row your ass off.
Get Some!
“Dumb Grace”
30 Dumbbell Clean & Jerks
Rest 5-10 Min., then:
2×400m Sprints with 2 min. rest between each interval
Finish with 2×10 Windmills (10 per side, twice through). Go here for a quick tutorial of Windmills. They aren’t as easy as they look.
Use a heavy DB to get close to where you would do RX’d Grace (135 Lb Clean & Jerk). So, if you do 135 with a barbell, aim for DB’s around65 Lbs. If it’s 95 Lbs., aim for 45 Lb DB’s. I will say this though, DB’s make the movement harder, so matching barbell to DB weight doesn’t always correlate. Get close and do it safely. Lastly, these are full squat cleans here. You can thruster or jerk the weight overhead.
Rest then do 2 400m intervals followed by a couple sets of DB windmills to finish with some core and stability work.
3-2-1…GO!
Rest Day!
Yes, I know my rest and work days were all skewed this week. I may be programming it like this for a while since our clients work on this schedule. We’ll see how it goes – taking care of two web sites, an affiliate gym, kids, home, being Johnny Law on graveyards, and taking care of God knows what else is definitely taxing.
Nonetheless, take the day to recover and relax. Stretch out and get some rest. We will see you in the next evolution!
