This week's WODs

SKILL

10m Toes to Bar
- Knees to Elbows
- Knee Ups
- Body control / Kipping

MetCon

3 Rounds - 1m Rest between

20 Lunges- Total
7 Power Cleans (135/95)
200m Run

ADVANCED

3 Rounds - 1m rest between

20 Lunges (45/25 Plate)
7 Power Cleans (175/125)
200m Run

** Score is TOTAL time including breaks, so go fast **


Olympic Lifting Strength Work (Tues & Thurs)

1-  Snatch + 2 OHS

      5x2x80% (Use 1 RM Snatch)

2-  Snatch Grip Deadlift + 1 Shrug (on 3rd rep)

     4x3x95% (Use 1RM Snatch)

3-  Front Squat

     5x77%
     3x87%
     5x2x93%

** Please note, exercises are written as "Sets x Reps x %" **


WOD Scores/Comments (0)

Feedback

Curt Harvel is looking for direct input feedback regarding his myofascial release machine he invented and is working on improving. Many of you used the machine at the competition and others have used it at the gym over the last few days. Curt is working the bugs out of the system before he goes into production. This includes a bearing system for smooth rolling and a wall mounted or rack mounting option. He also needs a catchy name for the system, so think of a good one and let him know!

The device is registered and patent pending, so please no pictures or stealing the intellectual property. Please send Curt an EMAIL HERE if you have any direct input about the machine. He would appreciate it greatly!


WotC 3 Pix

Pictures of last weekend's competition can be found HERE!


Halloween Party

The CFC Halloween Party is a few days away! You must be a CFC member, you must wear a costume and don't even think about bringing your kids! Make sure you know where it's at, how long the doors are open, and make plans for a hotel room down the street or a designated driver!

Other things to note: Live DJ until 1 AM, the infamous CFC bar, Poker and Roulette, Cigar smoking, nudity, fist fights, and God only knows what else!

What reason do you have for NOT being there? 


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Nothing says "PR" like this picture! Ciara hitting 145 at the War of the Centurions! Bad Ass!

STRENGTH

Press

Group A) 4 x 3 x (80% 1RM) or 2.5 Lb Increase from 10/8
Clean Up Set= 1 x 10 (2.5 Lb increae from 10/8)

Group B) 4 x 5 x (70% 1RM) or 2.5 Lb increase from 10/8
Clean Up Set= 1 x 12 (2.5 Lb Increase from 10/8)

Group C) 4 x 8 (2.5 Lb increase from 10/8)

** The press is powered by very small muscles. That being the case, you may need to make intelligent adjustments to your weight to get out all sets/reps. If you are on the verge of failure, you WILL need a spotter to help force out those last reps. All reps NEED to be done **


METCON

400m Run, Then:

100 Double Unders
30 Push Press (95/65)
10 Burpees

Then, 500m Row

ADVANCED

400m Run (Sandbag), Then:

100 Double Unders
30 HSPU
10 Plate Burpees (45/25)

Then, 500m Row (10 Damper)


Femal Strength Groups

Press

A: 1RM is 95 lbs. or more

B: 1RM is between 72-94 lbs.

C: 1RM is less than 72 lbs.

Male Strength Groups

Press

A: 1RM is 170 lbs. or more

B: 1RM is between 145-169 lbs.

C: 1RM is less than 145 lbs.


Explanation

If you have moved up from Group C to Group B, or group B to Group A, you will recalculate your 1 RM from the Heavy Triple on 10/8. Use the 1RM calculator on the CFC website located at the bottom of the right sidebar for your new theoretical 1RM and then make your new calculations for the strength training from there.

You will use the predetermined numbers above to figure out where your starting point will be. Your 1RM from testing will put you in a specific group. You will then be required to complete 4 sets of XX amount of reps at that weight for today's workout.

You cannot move up to the next group until you meet the requirements for a predetermined heavy triple weight in that movement in the fourth week. Those numbers are on the posted charts and will be re-posted on the website in the fourth week.

WOD Scores/Comments (0)

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I know you are all coffee addicts, unless you are a commie or something, so if you want to help donate to the families of Deputies Danny Oliver and Mike Davis, Jr., hit up our local Dutch Brothers Coffee shops and make a difference for the families of our slain brethern.

Olympic Weightlifting

2 Rounds

2 Hang Squat Snatch


METCON

8m Clock

1 Deadlift (225/155) - Increasing by 1 Rep each Round
3 Toes to bar - Increasing by 2 reps each round

ADVANCED

8m Clock

1 Deadlift (275/185) - Increase 1 Rep each round
5 TTB - Increase 5 reps each round


 

Olympic Lifting Strength Work (Tues & Thurs)

1- Power Clean
     Power Clean + 2 Front Squats

     4 Sets - 85% 1 RM Power Clean
(do a power clean, dump it, do another, then stay racked & do two front squats)


2- Snatch Grip Push Press

     4x3x77% (of 1RM Snatch)
(behind the neck, out of a rack)


3-  Back Extension
      3x12

** Please note, the above exercises are written as Sets x reps x %. **

Please contact a CFC coach if you need instruction and guidance on these movements.


WOD Scores/Comments (0)

Competition Pix

Pictures from the War of the Centurions 3, can be found HERE. Thanks to Brad for taking them all and getting them out to everyone. 


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Men's First Place finisher at the WotC III - Matt Gaudy - Owning the suck....

CFC Strength & Conditioning - Cycle 5, Week 1 - Baseline/Recovery


STRENGTH

Group A) 4 x 3 x (80% 1RM) or 5 Lb increase from 10/6
Clean Up Set= 1 x 10 (5 Lb Increase from 10/6)

Group B) 4 x 5 x (70% 1RM) or 10 Lb increase from 10/6
Clean Up Set= 1 x 12 (5 Lb Increase from 10/6)

Group C) 4 x 8 (10 Lb increase from 10/6)

** Please note sets
** No clean up sets for Group C


MetCon

9m AMRAP

200m Run
15 Swings (55/35)
10 Push Ups (CTD H/O)

Advanced

9m AMRAP

200m run
15 Swings (70/55)
10 Ring Dips


Female Strength Groups

Squat

A: 1RM is 190 lbs. or more

B: 1RM is between 140-189 lbs.

C: 1RM is less than 140 lbs.

Male Strength Groups

Squat

A: 1RM is 365 lbs. or more

B: 1RM is between 285-364 lbs.

C: 1RM is less than 285 lbs.


Explanation

If you have moved up from Group C to Group B, or group B to Group A, you will recalculate your 1 RM from the Heavy Triple on 10/13. Use the 1RM calculator on the CFC website located at the bottom of the right sidebar for your new theoretical 1RM and then make your new calculations for the strength training from there.

You will use the predetermined numbers above to figure out where your starting point will be. Your 1RM from testing will put you in a specific group. You will then be required to complete 4 sets of XX amount of reps at that weight for today's workout.

You cannot move up to the next group until you meet the requirements for a predetermined heavy triple weight in that movement in the fourth week. Those numbers are on the posted charts and will be re-posted on the website in the fourth week.



Week 1 Dietary Program

Protein UP! - Lots of muscular breakdown and minimal glycogen expenditure, fat for energy and metabolism maintenance.

Protein:
Women: 1.25 Gram/Lb BW
Men: 1.25 Gram/Lb BW

Carbs:
Women: 150 grams/day
Men: 150 grams/day

Fats:
Women: 60% of Protein intake
Men: 60% of Protein intake


** Highest intake of carbs post workout. Meals should be smaller intake.
** No fat post workout - only protein/carbs.


WOD Scores/Comments (0)

War of the Centurions III is in the books! It was a bad ass event with a phenomenal showing of athleticism and community today! Each and everyone of our athletes put it all out there and kicked ass!

A huge "Thank you" goes out to all of our coaches and volunteers who helped judge and run the show today. We could not do it without you and we are indebted to you all.

Thanks goes out to our organizers - Coaches Jason, Tianna and Kevin for their massive efforts and work in bringing this project to fruition!

Brad Alexander spent the day photographing and videotaping the event to get us some awesome pics and footage. HERE is the link for the pics!

I also want to acknowledge the CFC supporters and family that showed up to cheer their peeps on. You are what make CFC what it is - a supportive community - and you are all the reason Allison and I love what we do each day, no matter how hard it can be!

Now, here are our results!

Scaled Women
1st - Danielle Chapman
2nd- Kelsey Whitcomb
3rd - Natalie Hand

Scaled Men
1st- Sam Veliz
2nd - Rob Hamilton
3rd - John Couillard

Masters Women
1st - Debbie Allen
2nd-Denise Muegge
3rd- Charmaine Reyes

Masters Men
1st-Scotte Pfeifer
2nd-Jerry Spencer
3rd- Russ Bair

RX Women
1st- Jen Tkach
2nd-Taylor Fletcher
3rd- Shannon Coughlin

RX Men
1st - Matt Gaudy
2nd- Idean Farid
3rd- Steven Gunsch

Phenomenal work! Rest up and get ready for next year!!!


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The Scaled Women's Podium

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The Scaled Men's Podium

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The Master's Women Podium

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The Master's Men Podium

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The RX Women's Podium

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The RX Men's Podium

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