Tuesday 1.9.18

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Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Wednesday 1.3.18

Image result for squat clean meme

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

clean
3 position squat clean (high hang, knee, floor)
8 min EMOM
build up to a heavy complex

WOD

3 rounds
15 chest to bar pull-ups
12 lateral OTB burpees
9 squat cleans 135/95

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Friday 12.15.17

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2018 Nutrition and Fitness Challenge!

More Challenge details…

The nutrition aspect of this Challenge will be geared towards following the Whole30 just like we have done in the past. The Whole30 is a fantastic way to heal and detoxify your body. You’ll lose weight, have more energy, sleep better, have less aches and pains and be able to think more clearly just to mention a few things. Several of your fellow CF Woodstock athletes can testify to the benefits of the Whole30. I will set up a Facebook group for everyone who signs up for the Challenge and will be posting Whole30 related nutritional guidance all month long.

Here is the slight difference about this Challenge…it is scaleable. Just like our workouts are scaleable to meet the needs of the individual athlete, this Challenge is scaleable to meet the level of commitment of the individual athlete. Are you all in to set yourself up for a healthy new year? Great, commit to doing the Whole30 and follow my posts in the group. Not quite all in? Maybe there are some things that you’re just not willing to live without for a month? Then please try eliminating most of, or even some of, the “bad” things from your everyday diet for the month instead. You’re still in the group, you still get the posts, you’re still going to be healthier at the end of the month. Even if you just give up refined sugar (that’s an important one!) you’ll be doing yourself a huge favor! Check the Whole30 page to get the full list of foods to avoid. Avoid them all or pick a few important ones.

I’ll put a signup sheet at the gym. If you are not on Facebook, please leave your email address so I can send you the nutrition posts. If you have any questions, please feel free to ask! Here’s to a healthy new year!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift

3 x 9 @ 70%

WOD

RX
3 rounds
10 front squats 155/105
20 pull-ups
30 double unders

FB
3 rounds
10 front squats 185/135
20 chest to bar pull-ups
50 double unders

The front squat weight should be heavy, but something that athletes can complete in 1-2 sets each round. The bar will come from the ground, so it should be a weight that athletes can also clean. Squat cleaning the first rep is allowed.

Thursday 12.7.17

Benchmark alert! This Saturday’s 10am benchmark will be “Miagi”

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

RX
AMRAP 20
7 pull-ups
7 dumbbell push press @ 30% BW
7 dumbbell front squats @ 30% BW

FB
AMRAP 20
7 chest to bar pull-ups
7 dumbbell push press @ 40% BW
7 dumbbell hang squat cleans @ 40% BW

Monday 11.13.17

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MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Saturday 11.4.17

Partner WOD

9am and 11am

on a running clock

at 0:00

80/60 cal row

at 6:00

3 RFT
10 power snatch 115/75
10 C2B pull-ups

at 12:00

80/60 cal row

at 18:00

3 RFT
10 thrusters 115/75
10 burpee box jump overs 24/20

at 24:00

80/60 cal row

at 30:00

3 RFT
10 clean and jerks 115/75
10 toes-to-bar

Benchmark WOD

10am

“Dom”

for time
50 calorie row
then
10-9-8-7-6-5-4-3-2-1
squat cleans 100/75
handstand push-ups
then
50 calorie row

Tuesday 10.24.17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

6 min EMOM

handstand push-ups

WOD

4 min AMRAP
27/20 cal row
27 burpees
27 chest to bar pull-ups
rest 4 mins
4 min AMRAP
21/15 cal row
21 burpees
21 toes to bar
rest 4 mins
4 min AMRAP
15/10 cal row
15 burpees
15 pull-ups

Saturday 10.7.17

Partner WOD

9am and 11am

1200m run
then
8 rounds
12 C2B pull-ups
9 power snatch 95/65
6 handstand push-ups
then
1200m run

Benchmark WOD

10am

Everyday Warrior Battle Series Workout #3

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Handstand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean