October 8, 2012 in WOD by Turbo

Tuesday, October 9, 2012

Troy & Christian doing partner deadlifts at last weekend's team workout. By the way Christian is back home in Denmark and wanted to say hello and thanks to everyone at CFW. He got a 26lb PR on his overhead squat when he got home!

Fitness:
A. 20 minutes of work for quality not for time:
1 rope ascent
1 1/4 Ring Row; 4-5 reps
DB Bench Press; 4-5 reps
Rest as needed to go heavy.
B. EMOTM for 9 minutes:
7 pushups
20M shuttle run (10M + touch + return)

Health:
A. 20 minutes of work for quality not for time:
1 rope ascent
1 1/4 ring row; 4-5 reps
DB bench press; 4-5 reps
Rest as needed.
B. 5 sets:
Sprint Row 10 strokes
5-7 pushups
Row/Walk 1 min at recovery pace.

Performance:
A. 20 minutes of work for quality not for time:
1 legless rope ascent
1 1/4 Ring Row weighted
DB bench press; 4-5 reps
Rest as needed to go heavy.
B. EMOTM for 9 minutes:
7 clapping pushups
20M shuttle run (10M + touch + return)

Coach’s Tips
A. Work at a good pace but prioritize range of motion and difficulty over number of reps or rounds. Feel free to increase load or difficulty per round.
B. Compare to September 18th, but this time more pushups and 1 extra round of work. We want to see good quality chest to deck pushups with no snaking. If necessary scale the reps or scale to knees. Performance, scale up to clapping pushups. Try to use the same variations you did last time if you did this workout on September 18th. Remember to touch turn vary the direction of your turnaround per round.

September 17, 2012 in WOD by Yvonne

Tuesday, September 18, 2012

Fitness & Health:
A. 4 sets:
DB Bench Press 5-7 reps @21X1
1 1/4 Ring Row; 5-7 reps
Rest 1 min
B. EMOTM for 8 min:
5 pushups
20M shuttle run (10M + touch + return)

Performance:
A. 4 sets:
DB Bench Press 5-7 reps @21X1
1 1/4 True Ring Row Weighted; 5-7 reps
Rest 1 min
B. EMOTM for 8 min:
5 clapping pushups
20M shuttle run (10M + touch + return)

Coach’s Tips

A. Let the reps and tempo determine the loads and adjust as you go through your 4 sets. The best hand position for the dumbbell bench press is palms facing eachother.  Stay tight on ring rows, and focus on keeping those shoulder blades pinned back.

B. Start lying face down, complete 5 chest to deck pushups and immediately run, touch at the other end and return.  Rest until the next minute.  The run should be a sprint, as quickly as possible.  Scale to knee pushups if you have a tendency to snake on your pushups.

Please post times to comments.

August 19, 2012 in WOD by Yvonne

Monday, August 20, 2012

Fitness:
A. 3 sets:
DB Bulgarian Split Squat; 6-8 reps per side
1 1/4 Ring Row; 3-4 reps
B. Tabata Mashup (8 rounds each)
Strict pullups
Air Squats

Health:
A. 3 sets:
DB Bulgarian Split Squat; 6-8 reps per side
1 1/4 Ring Row; 3-4 reps
B. Reverse Tabata Mashup (8 rounds each)
Strict pullups
Air Squats

Performance:
Rest or go to Mobility Class.

June 24, 2012 in WOD by Turbo

Monday, June 25, 2012

Beautiful Day for a Kettlebell Class

Fitness:
A. 3 sets:
1 1/4 Ring Row; 10-12 reps @22X2; rest 45 sec
DB Bulgarian Split squat 10-12 reps per side @30X0; rest 45 sec
Single leg Hip Bridge; 10-12 reps per side @ 20X2; rest 45 sec
B. 5 Rounds for time:
7 Front Squats @115/75
7 Pullups
Sprint around the rink

Health:
A. 3 sets:
1 1/4 Ring Row; 10-12 reps @22X2; rest 45 sec
DB Bulgarian Split squat 10-12 reps per side @30X0; rest 45 sec
Single leg Hip Bridge; 10-12 reps per side @ 20X2; rest 45 sec
B. 4 Sets:
5 Heavy Front Squats; rest 45 sec
5 Pullups/Ring Rows; rest 45 sec
Sprint to the back fence + walk back

Performance:
Rest or go to Mobility Class.

Please post results to comments.