March 25, 2013 in WOD by Tiffanie

Tuesday, March 26 2013

CFW Thursday evening athletes giving it their all in 13.2!

Fitness:
A. Press, build to a heavy single, then DS 2×2.
B. For time:
30 Steps OH Walking Lunge with plate (25/10)
30 Toes to Bar
40 Steps OH Walking Lunges
20 toes to bar
50 Steps OH Walking Lunge
10 toes to bar

Health:
A. Press, build to a heavy single, then DS 2×2.
B. 4-5 sets not for time:
5-6 Strict Hanging leg raises @2121
5-6 steps per leg BB Walking Lunge Heavy
Rest 90 to 120 sec between sets

Performance:
A. Press, build to a heavy single, then DS 2×2.
B. For time:
30 Steps OH Walking Lunge with plate (45/25)
30 Toes to Bar
40 Steps OH Walking Lunges
20 toes to bar
50 Steps OH Walking Lunge
10 toes to bar

Coach’s Tips

For Part A, build to a heavy single for the day, does not have to be a PR, then down sets 2×2.  If you get a PR you do not need to do the down sets.  Feel free to use the fractional plates, particularly if you have been doing presses regularly for the past few weeks and want to try to add a 2-4% to your max.  If you are new to CFW (less than a month), do sets of 3 or sets of 5 instead.  For part B, each step counts as a rep, you will be lunging with a plate overhead.  Try to keep arms locked out in a stable position.  If you have any shoulder issues or of your shoulder or thoracic mobility needs work, you will want to do unweighted lunges or perhaps do goblet style lunges with a KB or dumbbell.  Scale the toes to bar with hanging leg raises.  If you know you can do them but not this many, feel free to ask the coach to modify the rep scheme for you.

March 4, 2013 in WOD by Turbo

Tuesday, March 5, 2013

Health, Fitness & Performance:
A. Press; build to a heavy single, then DS 2 x 2
B. AMRAP in 4 min:
8 pullups
12 Ball Slams
C. AMRAP in 4 min:
8 Toes to Bar
12 Wall Ball Shots

Coach’s Tips

For part A, take no more than or 6 sets to build to a heavy single in the strict overhead press.  Then do 2 more sets of 2 at about 80% of what you used for the heavy single.  Part B and C should be all out sprints, with virtually no rest.  This is a good time to practice doing those few extra reps that could make a difference in a competition like the Open.  AMRAPs tend to be very hard mentally, so use this week to train your mental game.  If you are doing the Health version, you should aim to do 2 or 3 sets in the allotted time, at no more than 80% of your maximal effort.  Take 4 to 5 minutes rest between Part B and Part C.

February 21, 2013 in WOD by Turbo

Friday, February 22, 2013

Fitness:
A. Press 5 sets of 3
B. 5 Rounds for time:
10 unbroken pullups
10 unbroken pushups

Fitness:
A. Press 5 sets of 3
B. 4-5 Rounds not for time:
2-3 strict pullups or weighted pull-ups or negatives
3-4 perfect pushups or dips

Fitness:
A. Press 5 sets of 3
B. 5 Rounds for time:
15 unbroken pullups (ladies do 12)
10 unbroken ring dips (ladies do 8)

Coach’s Tips:
We continue our presssing progression with 5 sets of 3 at a heavier weight than last time.  Please add 4 to 6% to what you used last time for the sets of 4.  If you barely got through them last time or if you failed on any reps, add only 4% but if it felt easy go on the heavier side and add 6%.  If you were not here for the last pressing session, build to a heavy set of 3, then do 4 more sets of 3 at that weight.  For Part B, choose a rep scheme and a variation on the movement that you can do unbroken.  You may need to rest a bit and collect yourself before diving into your sets but that is ok.

February 14, 2013 in WOD by Turbo

Friday, February 15, 2013

Fitness:
A. Press 4 sets of 4
B. For time:
10 suicides immediately followed by 5 rounds of:
2 muscle ups
8 toes to bar
Finish with 10 suicides

Health:
A. Press 4 sets of 4
B. 4-5 sets not for time:
2-3 Muscle-Ups (or 2-3 Pullups + 2-3 Dips/Pushups)
4-5 Strict Toes to Bar or hanging leg raises
Walk/Run/Row at easy recovery pace for 1 min  + 1 min full rest

Performance:
A. Press 4 sets of 4
B. For time:
10 suicides immediately followed by 5 rounds of:
4 muscle ups
12 toes to bar
Finish with 10 suicides

Coach’s Tips

We continue with our pressing progression.  Build up to a heavy set of 4, not necessarily a 4RM, then do 3 more sets of 4 at that weight.  If you did the sets of 5 on Tuesday, add 4-5% this time.  If you got all 15 reps last time, add 5% if you had a hard time or missed a rep or two, add 4%.  Use a calculator and fractional plates to work with exact weights.  If possible, use the same barbell or type of barbell as last time.  If you were not in on Tuesday, go by feel and record your weight so that you can build on this next time. Part B has 10 suicides as the buy in and the cash out.  For the purpose of this workout, 1 suicide will count as 1 trip there and back for most of the length of the gym as set up by the 6AM coach.   Touch the floor at each end.  If yo have any issues with knees or ankles, you can sub rowing or air dyne for the running.  Sub 2 pullups and 2 dips or pushups for each muscle-up as needed. Toes to bar can be hanging leg raises.

September 24, 2012 in WOD by Yvonne

Tuesday, September 25, 2012

6AM at CFW

Fitness:
A. Seated Strict DB Press; build to a heavy single
B. 7 Rounds for time:
5 Push Press (125/85)
1 Rope Climb (15ft)

Health:
A. Seated Barbell Press; build to a heavy single
B. 5-6 rounds not for time:
3 Push Press
1 Rope climb
Rest 90 sec

Performance:
A. Seated Barbell Press; find your 1RM
B. 7 Rounds for time:
5 Push Press (155/105)
1 Rope Climb (20ft)

Coach’s Tips

A. The seated press is a great way to measure strictly upper body strength without any other confounding factors related to the core or the lower body.  We are looking to test your 1 rep max, same as a standing press but sitting on a bench with back and knees bent at a 90 degree angle.  Avoid over arching your back.  Start by cleaning the weight and then sitting or by taking from a rack.  Choose dumbbells if you are working on the Fitness Stream and/or if you are looking to improve strength for handstand pushups and/or if you are aware of any asymmetry from one side to another.  Performance stream may use a barbell if there are no shoulder issues and you can already do strict full range of motion handstand pushups.

B. Barbell should be cleaned from the floor unless you are new to cleans or have a limiting injury.  For the push press, choose a heavy weight that you are able to do unbroken on the first set but not necessarily be able to maintain for the entire workout.  Scale rope climbs to foot assisted, triple reps.

September 20, 2012 in WOD by Yvonne

Friday, September 21, 2012

Fitness:
A. 4 Sets:
Strict Toes to Bar 5-7 reps @2121
Single Arm DB Press 5-7 reps @21X1
Rest 1 min
B. AMRAP in 15 minutes:
1 Handstand Pushup
1 Strict Pullup
1 Strict muscle-Up
1 Pistol (per leg)
2 Handstand Pushups
2 Strict Pullups
2 Strict Muscle-Up
2 Pistols (per leg)
3 Hanstand Pushups
3 …
etc.

Health:
A. 4 Sets:
Strict Toes to Bar; 3-5 reps @2121
Single Arm DB Press; 3-5 reps @21X1
Rest 1 min
B. 15 minutes of skill work, alternating between the following movements.
Handstand Pushup
Strict Pullup
Strict muscle-Up
Pistol (per leg)
Rest as needed between exercises.

Performance:
A. 4 Sets:
Strict Toes to Bar; 5-7 reps @2121
Single Arm DB Press; 5-7 reps @21X1
Rest 1 min
B. AMRAP in 15 minutes:
1 EROM Handstand Pushup
1 Strict CTB Pullup
1 Strict muscle-Up
1 Weighted Pistol (per leg)
2 EROM Handstand Pushups
2 Strict CTB Pullups
2 Strict Muscle-Up
2 Weighted Pistols (per leg)
3 EROM Hanstand Pushups
3 …
etc.

Coach’s Tips

A. Let the reps and tempo determine the load.  On the strict toes to bar, we are starting from a dead stop, no swinging.  Extra points for pointing your toes and keeping legs straight.  Scale to hanging leg raises or V-ups.

B. There is a lot going on in this one.  Perfect the movement then move on to the next one.  If you cannot do a strict muscle-up but can do a kipping muscle-up, do a negative instead and work on slowing down the transition.  Scale pullups to negatives and use a band or bench for assistance on the pistols.  If hanstand pushups are easy, use plate or paralettes to increase range of motion.  If you are not quite there, practice kicking up and doing a slow negative.

Please post loads and reps to comments.

September 5, 2012 in WOD by Yvonne

Thursday, September 6, 2012

Annie!

Fitness:
A. Press; find your 1RM
B. Rest 10 minute, then do AMRAP @85% of your 1RM in Part A.
C. Tabata Double Unders

Please post loads and reps to comments.

August 27, 2012 in WOD by Yvonne

Tuesday, August 28, 2012

Fitness & Performance:
A. Weighted Pullup; find your 1RM
B. Press 1.1.1 x 3 sets
C. 50 burpees for time

Health:
A. Weighted Pullup; find your 1RM
B. Press 1.1.1 x 3 sets
C. 50 burpees for time OR row/airdyne 5-10 minutes at a 60% pace

Please post loads and times to comments.

August 20, 2012 in WOD by Yvonne

Tuesday, August 21, 2012

Fitness:
A. Press; find your 3RM
B. 3 sets:
AMRAP in 5 minutes:
6 Ring Pushups
9 Kettlebell Swings (55/35)
Run around the rink
Rest exactly 2 minute between sets and pick up where you left off.

Health:
A. Press; find your 3RM
B. 3 sets of 5 min of work + 2 min rest
6 Ring Pushups
6 Russian KB Swings
Walk or jog around the rink at recovery pace.

Performance:
A. Press; find your 3RM
B. 3 sets:
AMRAP in 5 minutes:
6 Ring Pushups/Ring Dips/Handstand Pushup (choose your goat)
9 Kettlebell Swings (70/55)
Run around the rink
Rest exactly 2 minutes between sets and pick up where you left off.

Breakfast Television will be live on location at CFW on Tuesday morning, speaking with our staff and Deb Preachuck, who is our posture coach for the Pain Free Posture Workshop on Wednesday evening.  There are still some spaces left if you want to attend.

August 17, 2012 in WOD by Yvonne

Saturday, August 18, 2012

Fitness:
A. Press; 4 sets of 2.
Aim to add 5-10% to what you did for sets of 3 last time.
B. 10-9-8-7-6-5-4-3-2-1 reps for time:
Pullups
Push Press (95/65)
Burpees

Health:
A. Press; 4 sets of 2.
Aim to add 5-10% to what you did for sets of 3 last time.
B. 5 Sets:
4-5 pullups
Rest 1 min
4-5 Push Press
Row/Jog 1 min at recovery pace

Performance:
A. Press; 4 sets of 2.
Aim to add 5-10% to what you did for sets of 3 last time.
B. 10-9-8-7-6-5-4-3-2-1 reps for time:
Pullups
Push Press (125/85)
Burpees

Please post loads and times to comments.

Reminder: No Mobility, Kettlebell & Oly classes today.  Regular classes and Yoga are still on. 

Good luck to all the competitors at the 204 Classic!

August 8, 2012 in WOD by Yvonne

Thursday, August 9, 2012

Fitness & Performance:
A. Press; 6 sets of 3
B. AMRAP in 12 minutes:
3 strict Pullups
6 kipping pullups
3 ring dips
6 pushups

Health:
A. Press; 6 sets of 3
B. Every minute on the minute for 12 minutes:
complete the following, alternating between the pulling and pushing movements:
2 strict pullups + 4 ring rows
and
2 dips + 2 pushups
rest the remainder of the minute.

Please post loads and reps to comments.

July 30, 2012 in WOD by Yvonne

Tuesday, July 31, 2012

Fitness, Health & Performance:
A. Press; build to a heavy set of 4 and do 5 more sets of 4 at that weight.
B. Complete 2-3 reps Weighted Pull-ups on the minute for 15 minutes.*
*The goal is to work sub-maximally (not reaching muscle failure) and maintain a difference of no more than 2 reps from the first set to the last set.
*Scaling for those who do not have bodyweight pull-ups; perform 1-2 negatives or foot assisted pullups

Please post loads and scores to comments.

July 15, 2012 in WOD by Yvonne

Monday, July 16, 2012

Fitness:
A. 4 sets:
Shoulder Press x 4-6 reps @ 2111; rest 45 sec
Static Hip Ext Hold x 90 sec; rest 45 sec
B. For time:
50 Pushups
50 KB Swings (55/35)
50 Air Squats
50 Situps

Health:
A. 4 sets:
Shoulder Press x 4-6 reps @ 2111; rest 45 sec
Static Hip Ext Hold x 90 sec; rest 45 sec
B. 3 sets not for time:
Pushups x 6-8 reps
Russian KB Swings x 6-8 reps
Goblet Squats x 6-8 reps
Situps x 6-8 reps
Rest as needed between sets.

Performance:
Rest or go to Mobility Class.

Please post loads and times to comments.