Phil - overhead squat

A. 10 minutes at 60%
Row 300M
10 pushups
1 lap crab walk
B. 8 minutes at 70%:
30 Double Unders
10 Ring Rows
1 lap Bear crawl
C. 6 minutes at 80% effort:
Row 300M
10 Situps
10 Air Squats

Notes:
Competitors should rest or if feeling good, come in and work at the recommended % of effort.
Rest/walk/mobility work 5 minutes between each part.
Set up cones at 15M = 1 lap
% refer to perceived effort for the duration of the set.
Part A: Prioritize proper range of motion and midline stability over volume for pushups.  Scale reps if needed. Aim for high hips on crab walk.
Part B: Scale reps if needed for double unders, or sub 3x singles.  Ring rows for everyone on this part.  Aim to be as horizontal as possible, use box for feet if advanced.
Part C: Abmat and anchors optional on situps.  Perfect squats please.

Please post results to comments.

A. Squat 5, 4, 3, 2, 1 reps, not maximal, with plenty of rest between sets
B. 5 Sets Not for Time:
L-Sit Hold AMSAP
Max Unbroken Double Unders

Advanced Class 2PM:
A. 10 minutes muscle-up skill work
B. Every minute on the minute for 10 minutes:
2-3 EROM HSPU
4-6 Box Jumps (30″/24″)

Please post results to comments…

Please note that we are having some of the walls in the gym painted on  Saturday night.  If you are sensitive to paint smell, you may want to reschedule your Sunday workout or ask the coach to work in the small gym instead of the main room.  The 2PM class will be held in the small gym.

Nice New Floors

A. 15 minutes working on the following progression/circuit at an easy but steady pace:
3 Deck Squats
3 Single leg deck squats (rolling pistols)
3 Forward rolls
3 Freestanding handstand attempts or wall walks
Advanced athletes may also add to this circuit:
1 to 3 pistols per leg
1 to 3 attempts at freestanding hand walking
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time:
Handstand Pushups
Pistols (per leg)
Burpee

Hi Everyone! CFW is kindly asking everyone to please check for personal belongings from the lost and found box located in the locker room. We will be donating everything that has been left behind on Monday, January 9th.  Thank you!

Balls

A. Squat; build to a heavy set of 4, then do 5 more sets of 4 at that weight (coach will assign type of squat and adjustments to rep scheme as required)
B. Every Minute on the minute for 10 minutes:
7 pullups
AMRAP Overhead squat in the remaining time

Score is total number of Overhead Squats completed.  Please post results to comments.

A. Front Squat; build to a heavy single
B. 10 Rounds for time:
5 Front Squat
5 Chest to bar pullups

Please post results to comments.

I had originally posted in the programming preview that Friday would be Upper Body Strength with a metcon, but I somehow got mixed up with the days because of the New Year’s Team Wod.  Front Squat might be a little tough after Thursday’s lunges but we’ll give it a shot anyway and still get some upper body strength work in on Saturday before the Team WOD on New Year’s Day.  Sorry about the mix-up…

–Coach T.

Sand Pit

A. Squat Cluster 3 x (1.1.1.1.1) @ 75% effort, focus on setup and breath
B. 3 Sets not for time (focusing on breathing, setup and posture):
5 Snatch @60%
Row 300M at an easy consistent pace
5 Clean & Jerk @60%
Row 300M at an easy consistent pace

Note that we had originally planned to test max pullups today, but we’ve decided to postpone this until next week.  Marc, who designed our beautiful silver pullup bars, will be coming out to the gym Wednesday afternoon to take down the pullups bars and move them to the new facility, so we’ll stay out of his hair and work on some of the movements we’ll be testing later this week instead.

Mobility Class is Cancelled tonight but Oly Class is still on in the main room.

Please post results to comments.

Beast Double

A. AMRAP in 5 min:

Bundle Up

Plan your route, your design or your strategy

B. 30 minutes of PLAYING OUTSIDE

C.10 minutes mobility work of your choice.

Yep, that’s right folks.  Your assigned workout is to get outside and PLAY at some point on Wednesday or Thursday, preferably during the day so you can get some sunlight.  You must find something FUN to do.  I suggest building a snowman, preferably with someone younger than 10 years old, or start a snowball fight or bring a thermos with hot tea and go watch a sun set or sun rise or go pick out a holiday tree.

Please post results to comments.

A. Squat 6 x 3 (do all 6 sets at the same weight, adding 4-5% to the weight used on Nov 12)
B. 4 sets:
10 Speed Squats
5 Box Jumps (mid thigh)
C. 3 sets:
AMRAP horizontal ring rows
12-15 Hip Extensions @2113

Please post results to comments.

A. Squat 4 x 4 or 4 x 7; (do all 5 sets at 4-5% more than you did on Nov 4 )
B. 4 sets:
10 Speed Squat @ 60% of weight used in part A; rest 15 sec
5 Box Jumps (mid thigh); rest 2 min
C. 3 sets:
AMRAP unbroken horizontal ring rows; rest 1 min
AMRAP unbroken hollow rocks; rest 1 min

Beast Double:
A. 10 minutes mobility work hips and thoracic spine
B. 2 – 3 reps Handstand Push-up every minute on the minute for 12 minutes; priority is range of motion i.e. 1 negative to the floor is better than 3 reps to 1 abmat.  advanced athletes can try for full handstand pushups with hands on paralettes.
C. 50 Toes to Bar in the least number of sets

Level 1 Class Noon:
A. Squat Technique
B. 3 rounds of the following circuit for reps:
Row (calories) 1 min; rest 1 min
Goblet Squat or Air Squat 1 min; rest 1 min
Ring Row 1 min; rest 1 min
Spiderman plank 1 min; rest 1 min

Rockin the Wall Balls

A. Squat 4 x 5 or 4 x 7; Aim to do all 4 sets at the same weight as you used on Oct 28
B. Pullup Weighted Pronated; build up to a heavy single
C. 3 Sets:
AMRAP Horizontal Ring Rows
Hold Plank for 1 min
Hold GHD Hip Extension for 1 min

Breakfast Television goes  Grocery Shopping with Regan and a few words from Robb Wolf, Mat Lalonde, and yours truly…

Why Gluten Free Isn’t Good Enough via Whole Nine.

This covers some good points, including why “Gluten-Free” (and “Fat-Free”, “Sugar-Free” or pretty much any “***-Free”) should be approached with caution.  As we head in the Elizabeth Challenge, remember that trying to find “healthy substitutes” for your old unhealthy habits can be a dangerous thing.  Real success comes once you realize that you need to focus on fueling your body with non-toxic, nutritionally dense foods instead of trying to replace “bad foods” with “not so bad” foods.

Quotes form Chris "I was shaking like a spooked out school girl", "I'm pretty sure all of us had to change our underwear once we got home."

A. Squat 5 x 2 or 5 x 6; All 5 sets at same weight, choosing a weight that is approx. 4-5% more than you did on Oct 28
B. Pullup AMRAP pronated strict x 3 sets; rest 2 min between sets
C. 3 sets:
20 GHD Sit-Ups
20 Russian KB Swings

Please post results to comments, include type of squat, reps and weight, and pullups reps.