09/22/14

Posted in WODs

A) Barbell complex
Power clean + push press + push jerk + split jerk

B) 30-20-10
Squat cleans
*400m run between each set of cleans

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It’s over 500!

Announcement: CFS presents Girls Night!

Posted in WODs

We’ll be testing out our in-house competitions Girls Night starting this Friday evening. No, it’s not limited to women only; each week we’ll be doing a different Girl WOD benchmark (Fran, Diana, Karen, etc).

There will be scaled and rx heats. Doors open at 6:15pm and you’ll put your name down under which division you’ll be competing in. The scaled division will be free for members. If you wish to compete RX it will cost $5 for members and $10 for visitors, with winner taking the pot.

First heat starts at 6:30pm, so make sure you show up early and warm up. The WOD will be different every week and will be posted on the board that evening. Hopefully we can grow this into a regular event with a decent turn out… Then we can go out for drinks after!

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09/22/14

Posted in WODs

A) Back squat
2x @ 92.5%

B) Speed squat
6×3 @ 65%

C) Pause squat
4×3 @ 50%

D) Core
Tabata weighted sit ups

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09/19/14

Posted in WODs

A) Dirty Thirty
Kb snatch
Kb swing
Kb high pull
Kb deadlift
Kb thruster
Kb goblet squat
Kb clean & jerk
Kb halo

B) Open gym

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09/18/14

Posted in WODs

We’ll be meeting at Grindhouse Burgers around 730pm to see off Loren as well as support the Classic City Roller Girls with their percentage night. Come join!

A) Bench press
Without reracking…
3 press
30 second rest at top
3 press
30 second rest at top
3 press
30 second rest at top

Done at 50%, 60%, 70%

B) 7 RFT
7x deadlifts
7x hang clean
7x shoulder to overhead
*3 burpees EMOM

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09/17/14

Posted in WODs

A) EMOM 15
Handstand hold
Flutter kicks
Arch hold
T2B
Split hold

B) Every 3 minutes for 18 minutes
200m farmer carry + 2 rope climbs

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09/16/14

Posted in WODs

A) Snatch pulls
60% 1RM
1x rest pause set w/ 30 sec rests

B) Front squat
50% 1RM
AMRAP 10s : REST 50s

C) “Nicole”
AMRAP 20
Run 400m
Max pull ups

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09/15/14

Posted in WODs

A) Good mornings
3×20

B) Hang snatch
-start at about 40% and increase weight in 5% increments (if at all). However this is not a race to see who can go heaviest, this is a technique day
-sets of 3 that are not touch & go
-feet need to remain in contact with the ground at all times: no jumping, no rolling forward onto your toes. If you do, you’ll need to drop down 10% and try again
-focus on driving your heels and legs into the ground to fully extend and not trying to jump. During regular snatch days, jumping should be more of the result of aggressive triple extension, not the goal. Too many of you seem to rush forward onto your toes before fully extending thinking it’ll make you stronger. It won’t! I’ll take some blame since we as coaches sometimes cue you to jump… My bad

C) AFAFP
15 muscle ups
30 hang power cleans, 185/135
60 alternating pistols
120 double unders

*10 minute cap, scale accordingly or use a suggested scale from the whiteboard

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Brandt has 2 left arms

Sunday, September 14th update

Posted in WODs

Hope everyone had a great weekend! Thanks for all of you that came out to Terrapin and the cook out, we’ll be doing it again so don’t worry if you missed it!

I’ll be doing the t-shirt order soon. I’ll order a set number of each size, but you can let me know what size and style you want and I’ll make sure to have extra. I will also be doing a few tank tops, but there will not be any extra made. I’ve done a survey in the facebook group, but if you’re not on facebook make sure you let me know before the end of day Monday if you would like a tank top. Seriously…who isn’t on facebook these days? Even if you don’t like fb it’s a necessary evil.

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Not much else to write about. Make sure you don’t drop bars from overhead, some of you were a bit lazy this weekend and noticed that the new plates bounce a lot more. One, it’s unnecessarily lazy to drop a bar, and two, they bounce and can hurt someone! Some slight tweaking was done to the programming: there will be a few deload days for the squat cycle so you don’t get burned out. This week is a deload from heavy squats, but there will still be some squatting!

Week 4
Monday: hang snatch technique + short chipper
Tuesday: deadlifts and front squats + girl benchmark wod
Wednesday: corework, skillwork, gymnastics, and strongman movements
Thursday: benchpress + a triplet wod
Friday: open gym (bonus rowing wod)
Saturday: jerk technique (unlimited membership required) and free team wod
Sunday: open gym (unlimited membership required)

See yous guys tomorrow!

09/12/14

Posted in WODs

-open gym/rest day-

Friday @ 5 – terrapin
Saturday @ 1 – cook out

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