WOD 7/1/09

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….

WOD 6/30/09

“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!

WOD 6/29/09

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!

WOD 6/28/09

 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.
Brooke O. - Hard work and consistency paying off.
Wayland - Working hard and making great gains!
Wayland - Working hard and making great gains!
Brian - Fitter, Faster, Stronger
Brian - Fitter, Faster, Stronger
Jeff- First he's fast, now he's getting way strong!
Jeff- First he's fast, now he's getting way strong!
Aaron - Just plain powerful
Aaron - Just plain powerful
Jon - A helluva athlete who keeps getting better.
Jon - A helluva athlete who keeps getting better.
"The Scott" - Swinging 72 Lbs of steel like nothing.
"The Scott" - Swinging 72 Lbs of steel like nothing.

 

Badger - An amazing transformation from "person" to "athlete".
Badger - An amazing transformation from "person" to "athlete".
Ali - An incredible work ethic with great athletic capabilities.
Ali - An incredible work ethic with great athletic capabilities.

 

Smurph, Ali, Sky and Brooke - Pulling through hell.
Smurph, Ali, Sky and Brooke - Pulling through hell.