WOD 1/31/17

OLY LIFTING

10m EMOM

3 Position Snatch
– Tall
– Hang
-Full

METCON

4 Rounds

400m Run
12 DB Snatch (35/25)- Total
15 Pull Ups

ADVANCED

4 Rounds

400m Run
12 DB Snatch (55/35)- Total
8 Bar Muscle Ups

POST CLASS

Accumulate 5m in Plank position


 

Congrats to CFC member, Prabin Thapa on becoming one of the newest additions to the United States Navy! Prabin originally hails from Nepal and has been stateside working in the tech industry for the past few years. Several months ago after becoming a US citizen, Prabin told us he wanted to serve his country and join the Navy! Thanks to a renewed level of confidence and fitness he attributed to CFC, Prabin did just that and made his dream a reality! Congratulations, Prabin! We are very proud of you !!

WOD 1/30/17

PRE CLASS

3 Rounds

200m Row
10 Push Ups
15 Air Squats
20 Lunges

STRENGTH

Back Squat – 5×2
– Small Increase
– Sets Across

METCON

15 Min AMRAP

10 Elevated Push Ups (Feet elevated)
12 Deadlifts (185/135)
16 Weighted Sit Ups (25/10)

ADVANCED

15 Min AMRAP

10 Ring Dips
15 Deadlifts (225/155)
20 Toes to Bar

POST CLASS

Banded Stretch
– Pecs
– Hips
-Quads


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Recovery and fueling the machine is the key to success in high intensity strength & conditioning training. CFC carries products that we feel make a huge difference in your training progress. Athletes should be taking in some solid food a couple hours prior to working out, then getting in some Xendurance Creatine to assist in muscle activation and recovery and some Xendurance tabs to buffer lactic acid. A short time before the workout, a protein shake from Extreme Execute get fuel into the muscles. A pre-workout drink of Vaper gets the engine running without making you jittery and supplies aminos to help muscle repair from the onset of exercise. Once you’re done, athletes have about 30-40 Min. to get a Progenex Recovery shake into the body with some simple carbs to help shuttle aminos and replenish glycogen stores to aid in recovery and body repair. Get a cold FitAid on the way out to quench thirst and restore electrolytes and minerals, then later in the day take in some Progenex More Muscle protein for an added boost of muscle repair before your next meal. If you get in a routine like this, your body will feel 10x better and your performance and body composition will see marked improvements! Trust us, proper nutrition before, during, and after exercise is the biggest piece of the puzzle, and we have you covered!!!


WOD 1/28/17

METCON

“SED PT Test”

400m Run
45 Swings (55/35)
400m Run
30 Thrusters (95/65)
400m Run
15 Pull Ups
400m Run

This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass. Give it a go.

ADVANCED

400m Run
45 Swings (70/55)
400m Run
30 Thrusters (135/95)
400m Run
15 Pull Ups (CTB)
400m Run


WotC IV Pictures

Kids – If you have pix from the War of the Centurions competition, can you please burn them to a disk of some sort and get them to Crazy Ivan or the AlleyCat so we can post them for our peeps? I know there were a ton taken and we want to get some out there on the interweb! Thank you!



Some of our RX and Coaches Category ladies at the War of the Centurions IV!

(L-R) Staci, Liz, Gina, Jackie, Geneva, Dao, Shannon and Taylor representing like some serious, fit & attractive bad asses!!

WOD 1/27/17

STRENGTH

Dynamic Deadlift
8m EMOM – 3 Reps every 30s. (55% 1 RM)
-Focus is on bar speed and explosive action

METCON

5 Rounds

16 Front Rack Lunges (85/55)
20 Burpees

ADVANCED

5 Rounds

16 Front Rack Lunges (95/65)
20 Burpees over Bar

POST CLASS

Banded Hip / Glute  Stretches


WotC IV Pictures

Kids – If you have pix from the War of the Centurions competition, can you please burn them to a disk of some sort and get them to Crazy Ivan or the AlleyCat so we can post them for our peeps? I know there were a ton taken and we want to get some out there on the interweb! Thank you!


New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army – We have a very strong contingency of athletes at CFC. For once, we are all in the same place at the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


Thank you to Rogue Fitness and Spikeball!

On the men’s side of the podium, the guys were lucky enough to get gift cards to Rogue Fitness and the winner of the Men’s RX category, got a Spikeball game!

Mike Hardenburg (RX Category) gets some Rogue swag and a Spikeball set, while Coach B-Rad (Coaches Category) and Neeraj Chauhan (Scaled Category) get some Rogue gear!!


WOD 1/26/17

OLY LIFTING

Snatch Skill Work

3 Position Snatch
– Tall / Knee / Ground

METCON

4 Rounds

20 Swings (55/35)
50 Double Unders

ADVANCED

4 Rounds

20 Swings (70/55)
50 Double Unders

POST CLASS

Banded Shoulder Stretches


New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army – We have a very strong contingency of athletes at CFC. For once, we are all in the same place at the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


Thank you to Lululemon Clothing!

The ladies made out like bandits with Lululemon kicking down gift cards for each of the top women and bags for everyone! Coach Taylor (Coach  Category), Liz Turanski (RX Category) and Gabby Goyette (Scaled Category) scored big!!