WOD 3/1/09

Run 5k

A run to start the week out. POSE method if you can, and if you don’t know how, take the time to view some of the videos in the “Exercises” section to the right, read up on it, and give it a try. Now is a good time to learn.

I added a slew of new pix to the gallery, so stop in and check out the CFC folks working hard!

3-2-1…GO!

and the winner gets a cute and cuddly 35 Lb Kettlebell!
and the winner gets a cute and cuddly 35 Lb Kettlebell!

WOD 2/28/09

Rest Day! Hard week and lots of effort requires some time off and stretching. Get some time in stretching and doing little else. I’m beat from a long week, so I will write up more good stuff later on and post some pix from yesterday’s WOD. I will leave you with this cool Oly lift video…some sick lifts from International competition in here….

 

See you in the next evolution!

WOD 2/27/09

500m Row

then: 21-15-9

Swings (M:55/W:35)

Burpees

Deadlifts (M:225/W:155)

Then finish with:

500m Row

 

Row 500m, then do the 21-15-9, then finish it up with another 500m row. It’s fun – you’ll love it!

Today was a fun day at the box. Team 10 was on fire as usual. Deb, Kim, Jon, and Scott came in and soldiered through the WOD at breakneck speed. Everyone was stellar in their efforts and performance. Allison and I are very impressed with the athleticism that has come about from Scott and Deb and the abilities Jon and Kim bring to the table. Awesome work!

Kim and Jon SDLHP - Nice triple extension, Jon!
Kim and Jon SDLHP - Nice triple extension, Jon!
Scott and Jon
Scott and Jon
Deb jumping as RX'd!
Deb jumping as RX'd!
KTE's to finish the fight
KTE's to finish the fight

CFC also had a “going away” party WOD for Pete B. from EVOC. Pete is going “techie” on us, but he will still be part of the Thin Blue Line, no matter what. Nonetheless, a hard core crew came in to tackle whatever I could throw at them. I put one together, they moaned and groaned and then kicked it’s ass! Great work by everyone, again Allison and I were very impressed with the effort and team attitude.

"Pete" - Box Jump tutorial by Badger.
"Pete" - Box Jump tutorial by Badger.
The EVOC Crew getting hypoxic at CFC!
The EVOC Crew getting hypoxic at CFC!
Pete was hoping to go skiing tomorrow....tell me about that idea in the morning!
Pete was hoping to go skiing tomorrow....tell me about that idea in the morning!
Bright red socks & LOTS of killer tatts aside, Rick is a crazy strong athlete! Impressive work!
Bright red socks & LOTS of killer tatts aside, Rick is a crazy strong athlete! Impressive work!
The evening crew also came in and did us proud. Athena and Jean both PR”d by a big margin in their 5×5 Bench Press and then went on to have a strong MetCon. Sky, Brooke, Wayland and John put up with my madness also and each one of them did a great job. John and Wayland are getting started yet still tackled the WOD and did a great job with it. Brook is a great picture of determination, especially after battling through yesterday’s WOD, and showed great form today. Sky flew through the WOD, busted up finger and all, and looked sharp! Nice work – I promise I’ll start snapping photos of you  guys too!

WOD 2/26/09

5×5 Bench Press

Rest 5-8 Minutes

3 rounds

400m Run

12 Sumo Deadlift High Pull (M:65/W:45)

12 Box Jumps

12 Knee To Elbows

 

ME Bench Work up front then rest and go into the MetCon work. If it’s an absolute downpour where you are, row 300m instead of the run. Scale back so form is tight with the SDLHP’s. Box jumps require a fully opened hip at some point in the movement. KTE are full ROM with no cheating swing. High knee ups are a sub for this, but no swinging. The MetCon portion of this WOD is all about HIPS – opening and closing them hard and fast create momentum to “move large loads, long distances, in a short amount of time”.

Get on it!

WOD 2/25/09

20 Pull Ups

10 Handstand Push Ups

18 Pull Ups

9 HSPU

16 Pull Ups

8 HSPU

* Continued*

2 Pull Ups

1 HSPU

The upper body will take a beating and like it on this one. If you cannot do HSPU’s, either scale them so you are doing them in a high pike position, or do a very heavy dumbbell press. I would suggest that you do the scaled version since it is hard and as most human beings do, we avoid the things that are hard and go for the easy way out. You’re stronger than that, mentally and physically, I know it.

Get some!

Some more pix from the morning crew -Team 10 – as they hammered out the squat/MetCon WOD. Really impressive work by all today, this was a very harsh MetCon WOD, as short as it was, and everyone kicked out fast times and great squat weight with some new PR’s! The afternoon crews did very well also, but I was the solo trainer for them and couldn’t snap pix. Brooke, Athena, Janice, Scott and Wayland all did a great job this afternoon and should be pretty proud of their work efforts – I know I am!

Team 10 - squats w/ a painfully short MetCon chaser.
Team 10 - squats w/ a painfully short MetCon chaser.
Aaron down deep at 260 x 5!
Aaron down deep at 260 x 5!

 

 

Scott hitting the bottom at 245!
Scott hitting the bottom at 245!
Allison coming up from 160 x 5!
Allison coming up from 160 x 5!