Blog Archive

31 May 2011

Workout of the Day
On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)
(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts);
Rest exactly 5 minutes, and then,
On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups
(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)

(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 3840 lbs., Push-Ups = 206 reps)

Workout of the Day
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes;
and then,
Rounds of 50, 40, 30, 20 and 10 reps of:
Anchored Sit-Ups

Scheduling Reminder:

Monday we will have only one class, at 9am for the Memorial Day Holiday.  You are welcome to bring a friend for “Murph”.   We will have to push our move date to Old Town back a ways while they complete construction, so plan on sticking in our current location next week.

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

“Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

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Memorial Day Open WOD

Memorial Day hours will be a single class at 9am.   You can bring a friend, it will be  a straightforward wod everyone will be able to do!

25 May 2011

Workout of the Day
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift;
and then,
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps
Sprint 200 Meters

(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

Workout of the Day
Take 12-15 minutes to work on technique and build to a heavy, but not 1-RM,
Split Jerk;
and then,
Two rounds for time of:
20 Thrusters (135/95 lbs.)
20 Pull-Ups
20 Burpees

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What makes CF different than bootcamp (one thing) from

Charles Schwab had a mill manager whose people weren’t producing their quota of work.

“How is it,” Schwab asked him, “that a manager as capable as you can’t make this mill turn out what it should?”
“I don’t know,” the manager replied. “I’ve coaxed the men, I’ve pushed them, I’ve sworn and cussed, I’ve threatened them with damnation and being fired. Butnothing works. They just won’t produce.”

This conversation took place at the end of the day, just before the night shift came on. Schwab asked the manager for a piece of chalk, then, turning to the nearest man, asked: “How many heats did your shift make today?” — “Six.”

Without another word, Schwab chalked a big figure six on the floor, and walked away. When the night shift came in, they saw the “6” and asked what it meant.

“The big boss was in here today,” the day people said.
“He asked us how many heats we made, and we told him six. He chalked it down on the floor.” The next morning Schwab walked through the mill again. The night shift had rubbed out “6” and replaced it with a big “7.”

When the day shift reported for work the next morning, they saw a big “7” chalked on the floor. So the night shift thought they were better than the day shift did they? Well, they would show the night shift a thing or two. The crew pitched in with enthusiasm, and when they quit that night, they left behind them an enormous, swaggering “10.” Things were stepping up.

Shortly this mill, which had been lagging way behind in production, was turning out more work than any other mill in the plant.

Taken from How To Win Friends and Influence People by Dale Carnegie

23 May 2011

Workout of the Day
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes;
and then,
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Push-Ups x 12 reps
(use Games standards – hands release off floor at bottom – but make sure butt and gut stay tight and maintain integrity of the movement)
Run 300 meters

“Air Force”

For Time:
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Every Minute on the minute 4 burpees

19 May 2011

Rob sets up for his Cleans

Workout of the Day
Five sets of:
Row 300 Meters
50 Double-Unders
15 Toes to Bar
Rest 3 minutes

18 May 2011

Workout of the Day
Five sets of:
Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds;
and then,
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
(take the push press from the ground, not a rack)

17 May 2011

Workout of the Day
Four sets of:
Walking Lunges with KBs x 20 steps @ 1010
(use the heaviest KBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
and then,
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

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