Moving some weight

Workout of the Day

For time:
50 push ups
5 squat clean – 135#/85#
40 push ups
5 squat clean – 145#/95#
30 push ups
5 squat clean – 155#/105#
20 push ups
5 squat clean – 165#/115#
10 push ups

The Zone: An Empirical Study

We’re going to try a little experiment here. To help you plan your training, we will be announcing our weekly training plan.
Training plan for this week:
Strength Priority Days: Tuesday, Wednesday, Saturday
Conditioning Benchmarks: Friday, Sunday
General Conditioning Workouts: Monday, Thursday

Sectionals Athletes…

Meeting Tuesday evening at 7:00PM at the gym for all sectionals athletes.

Training Tuesday, Wednesday, Thursday. Then it’s on the plane and off to Edmonton!!!!

Let us know if this helps you or if you have any suggestions for how we can improve this to serve you better.

Our newest On Ramp Class after "Baseline"

Workout of the Day

Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead – 155 lbs
10 Push Ups
15 Hip Extensions

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

2 hour session for sectionals athletes tomorrow.

Charles Poliquin on Meat and Nuts for Breakfast

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups

Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.

Workout of the Day

A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00

Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day

This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.

On Tuesday morning, I asked Danielle whether she had recently tried a pullup.  She said it had been several months since she tried.   After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups.  She’s a natural.  That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!!  Congrats Danielle!  Here’s the video…

Burpees, burpees, burpess

Workout of the Day

Single Leg Squat 5-5-5-3-3-3

5 Rounds for Time:

5 High Hang Power Clean (men: 70% bwt, women: 58% bwt)
15 Push ups

the aftermath

Power Snatch 3-3-3-1-1-1

strong is beautiful

Workout of the Day

Back Squat 3-3-3-1-1-1

5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups

For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.

Real Food Challenge Day 4

Danielle "turkish-get-uping" a barbell!

Workout of the Day

“Cindy”
20 minutes as many rounds as possible of:

5 pullups
10 pushups
15 squats

OR

Three rounds for time of:
12 Muscle-ups
75 Squats

First Annual CFW Weightlifting Competition (Nov 2009)

Workout of the Day

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Happy Birthday to Krystin L.!

New Year's Team Workout Champions

Workout of the Day

High Hang Power Clean 3-3-3-3-3

How Many Rounds can you complete in 15:00 Minutes?
Overhead Lunge with 45/35 pound plate, 48 feet
10 Push-ups