This week's WODs

"ANYWAY, ANYHOW"

In any order you like for time:

800m Run
200m Lunges
2000m Row
200 Double Unders

ADVANCED

In any order you like for time:

800m Run (Sandbag)
200m Lunges (95/65)
2k Row (10 Damper)
200 Dbl Unders


WOD Scores/Comments (0)

1000m Row, Then:

20 Deadlifts (40% 1 RM)
5 Knees to Elbows
800m Run

15 Deadlifts
10 KTE
500m Row

10 Deadlifts
15 KTE
400m Run

ADVANCED

1000m Row, Then:

20 Deadlifts (255/175)
20 Knees to Elbows
800m Run

15 Deadlifts
15 KTE
500m Row

10 Deadlifts
10 KTE
400m Run

WOD Scores/Comments (0)

CrossFit Games Open Qualifiers

The CrossFit Games Open qualifiers start this week! Hopefully all of you are ready for it and know what the schedule and format will be at CFC! If not, please check the link at the top of the page or the NEWS section!

** In order to foster community and support, the Saturday sessions WILL ONLY be run at 11 AM, so all competitors can cheer each other on and do the Open as a large group. If you don't like the idea of doing a workout in front of a bunch of people or you are worried you may get beat, that's stupid. You all workout in front of each other all week and everyone gets beat here and there. If it's a time constraint issue, then you can go in the earlier heats. We are getting tired of people wanting to do their own thing because they don't want to be part of the group. It is affecting the camraderie and atmosphere in the gym. Brad and Kevin put time and effort into their Saturday head to head concept to foster support and community and we will support them in making it a great event.

Warm ups:

Thursday PM Sessions: Please warm up out of the way and quietly from the PM classes. Warm up in teams so we can maintain equipment needs for the classes.
Saturday AM Sessions: Warm up will be from 10-11 AM. Opens will start promptly at 11 AM.

Judging:

Crazy Ivan will be on hand for all Open events as head judge, and will judge those wishing to fight for a Regional spot. Other CFC coaches will also be judging events. All movement standards for all categories will be strictly enforced and upheld. If there's any question whether the ROM was good, then it wasn't. Don't waste energy - make them count!

Clean Up:

Please make sure all competitors help clean up the gym, equipment and any trash after the events. Please do not bail and leave the clean up to the coaches.

Skill Work

Ring Dips / False Grip Pull Ups / Muscle Ups

MetCon

EMOM 15m

7 Swings (55/35)
6 Push Ups
5 Wallball (20/14)

(EMOM= Every Minute On the Minute)

ADVANCED

EMOM 15m

7 Swings (70/55)
7 Ring Push Ups
7 Wallball (30/20)

You will need to hustle to stay on top of this one. Do the reps/movements one after the other and you should still have a few seconds of rest at the end of every round. If you run the movements into the next minute, stop where you are at and start over.


Oly LIft Strength Work

1- Clean & Jerk - 5x1 (Heavy Singles)
2- Barbell Row - 3x10
3- Reverse Hyper Machine - 3x15


WOD Scores/Comments (0)

CrossFit Games Open Qualifiers

The CrossFit Games Open qualifiers start this week! Hopefully all of you are ready for it and know what the schedule and format will be at CFC! If not, please check the link at the top of the page or the NEWS section!

** In order to foster community and support, the Saturday sessions WILL ONLY be run at 11 AM, so all competitors can cheer each other on and do the Open as a large group. If you don't like the idea of doing a workout in front of a bunch of people or you are worried you may get beat, that's stupid. You all workout in front of each other all week and everyone gets beat here and there. If it's a time constraint issue, then you can go in the earlier heats. We are getting tired of people wanting to do their own thing because they don't want to be part of the group. It is affecting the camraderie and atmosphere in the gym. Brad and Kevin put time and effort into their Saturday head to head concept to foster support and community and we will support them in making it a great event.

Warm ups:

Thursday PM Sessions: Please warm up out of the way and quietly from the PM classes. Warm up in teams so we can maintain equipment needs for the classes.
Saturday AM Sessions: Warm up will be from 10-11 AM. Opens will start promptly at 11 AM.

Judging:

Crazy Ivan will be on hand for all Open events as head judge, and will judge those wishing to fight for a Regional spot. Other CFC coaches will also be judging events. All movement standards for all categories will be strictly enforced and upheld. If there's any question whether the ROM was good, then it wasn't. Don't waste energy - make them count!

Clean Up:

Please make sure all competitors help clean up the gym, equipment and any trash after the events. Please do not bail and leave the clean up to the coaches.

Strength

Bench Press

Group A) 4x7 +5 Lbs (from 2/4/15)
Group B) 4x8 +5 Lbs (From 2/4/15)
Group C) 4x10 +5 Lbs (From 2/4/15)

MetCon

400m Run

10-9-8-7-6-5-4-3-2-1

Push Press (115/85)
Pull Ups

500m Row

ADVANCED

500m Row (10 Damper)

10 to 1

Shoulder to Overhead (135/95)
CTB Pull Ups

400m Run


WOD Scores/Comments (0)

CrossFit Games Open Qualifiers

The CrossFit Games Open qualifiers start this week! Hopefully all of you are ready for it and know what the schedule and format will be at CFC! If not, please check the link at the top of the page or the NEWS section!

** In order to foster community and support, the Saturday sessions WILL ONLY be run at 11 AM, so all competitors can cheer each other on and do the Open as a large group. If you don't like the idea of doing a workout in front of a bunch of people or you are worried you may get beat, that's stupid. You all workout in front of each other all week and everyone gets beat here and there. If it's a time constraint issue, then you can go in the earlier heats. We are getting tired of people wanting to do their own thing because they don't want to be part of the group. It is affecting the camraderie and atmosphere in the gym. Brad and Kevin put time and effort into their Saturday head to head concept to foster support and community and we will support them in making it a great event.

Warm ups:

Thursday PM Sessions: Please warm up out of the way and quietly from the PM classes. Warm up in teams so we can maintain equipment needs for the classes.
Saturday AM Sessions: Warm up will be from 10-11 AM. Opens will start promptly at 11 AM.

Judging:

Crazy Ivan will be on hand for all Open events as head judge, and will judge those wishing to fight for a Regional spot. Other CFC coaches will also be judging events. All movement standards for all categories will be strictly enforced and upheld. If there's any question whether the ROM was good, then it wasn't. Don't waste energy - make them count!

Clean Up:

Please make sure all competitors help clean up the gym, equipment and any trash after the events. Please do not bail and leave the clean up to the coaches.

MetCon

15m AMRAP

5 Power Cleans (135/95)
10 Box Jumps
200m Sprint

ADVANCED

15m AMRAP

7 Power Cleans (155/115)
12 Box Jumps (20/24)
200m Sprint


Oly Lift Strength Work

1- Snatch Balance - 5x2x75%, 5x1x80%, 3x1x85%
2- Snatch Grip Deadlifts - 5x5x95%
3- GHD Sit Ups - 3x15


WOD Scores/Comments (0)

CrossFit Games Open Qualifiers

The CrossFit Games Open qualifiers start this week! Hopefully all of you are ready for it and know what the schedule and format will be at CFC! If not, please check the link at the top of the page or the NEWS section!

** In order to foster community and support, the Saturday sessions WILL ONLY be run at 11 AM, so all competitors can cheer each other on and do the Open as a large group. If you don't like the idea of doing a workout in front of a bunch of people or you are worried you may get beat, that's stupid. You all workout in front of each other all week and everyone gets beat here and there. If it's a time constraint issue, then you can go in the earlier heats. We are getting tired of people wanting to do their own thing because they don't want to be part of the group. It is affecting the camraderie and atmosphere in the gym. Brad and Kevin put time and effort into their Saturday head to head concept to foster support and community and we will support them in making it a great event.

Warm ups:

Thursday PM Sessions: Please warm up out of the way and quietly from the PM classes. Warm up in teams so we can maintain equipment needs for the classes.
Saturday AM Sessions: Warm up will be from 10-11 AM. Opens will start promptly at 11 AM.

Judging:

Crazy Ivan will be on hand for all Open events as head judge, and will judge those wishing to fight for a Regional spot. Other CFC coaches will also be judging events. All movement standards for all categories will be strictly enforced and upheld. If there's any question whether the ROM was good, then it wasn't. Don't waste energy - make them count!

Clean Up:

Please make sure all competitors help clean up the gym, equipment and any trash after the events. Please do not bail and leave the clean up to the coaches.

CFC Strength & Conditioning - Cycle 2, Week 4 - Application


5 Rounds

400m Run
7 Overhead Squats (95/65)
7 Burpees

ADVANCED

400m Run
9 OHS (135/95)
9 Bar Facing Burpees 


WOD Scores/Comments (0)

CrossFit Games Open Qualifiers

The CrossFit Games Open qualifiers start this week! Hopefully all of you are ready for it and know what the schedule and format will be at CFC! If not, please check the link at the top of the page or the NEWS section!

** In order to foster community and support, the Saturday sessions WILL ONLY be run at 11 AM, so all competitors can cheer each other on and do the Open as a large group. If you don't like the idea of doing a workout in front of a bunch of people or you are worried you may get beat, that's stupid. You all workout in front of each other all week and everyone gets beat here and there. If it's a time constraint issue, then you can go in the earlier heats. We are getting tired of people wanting to do their own thing because they don't want to be part of the group. It is affecting the camraderie and atmosphere in the gym. Brad and Kevin put time and effort into their Saturday head to head concept to foster support and community and we will support them in making it a great event. 

Warm ups:

Thursday PM Sessions: Please warm up out of the way and quietly from the PM classes. Warm up in teams so we can maintain equipment needs for the classes. 
Saturday AM Sessions: Warm up will be from 10-11 AM. Opens will start promptly at 11 AM. 

Judging:

Crazy Ivan will be on hand for all Open events as head judge, and will judge those wishing to fight for a Regional spot. Other CFC coaches will also be judging events. All movement standards for all categories will be strictly enforced and upheld. If there's any question whether the ROM was good, then it wasn't. Don't waste energy - make them count!

Clean Up:

Please make sure all competitors help clean up the gym, equipment and any trash after the events. Please do not bail and leave the clean up to the coaches. 


T-Nation on CrossFit Training 

HERE is a pretty good article on CrossFit by T-Nation. It focuses on the competitive side of it and the training needs/demands of competitors. It holds a lot of truths and ideas that I've echoed as well. Enjoy!


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