This week's WODs

STRENGTH

Press

Group A) 4 x 3 x (80% 1RM) or 2.5 Lb Increase from 8/13
Clean Up Set= 1 x 10 (2.5 Lb increae from 8/13)

Group B) 4 x 5 x (70% 1RM) or 2.5 Lb increase from 8/13
Clean Up Set= 1 x 12 (2.5 Lb Increase from 8/13)

Group C) 4 x 8 (2.5 Lb increase from 8/13)

** 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

500m Row
400m Run

50 Swings (55/35)

300m Row
200m Run

20 Swings

ADVANCED

500m Row (10 Damper)
400m Run (Sandbag)

50 Swings (70/55)

300m Row (10 Damper)
200m Run (Sandbag)

20 Swings


Female 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 7/23. 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)

Winter Skills Testing

2014 Winter Skills Testing will run from 12/8 to 12/18. Read up on it HERE! Brush up on your skills and get ready to prove yourself!!!


Thanksgiving Day Schedule

We will be closed on Thanksgiving. We will be running 10 and Noon classes ONLY on Black Friday!!


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Elyce rolling through overhead squats

Olympic Weightlifting

3 Rounds

1 Clean & Jerk (Heavy)

METCON

10min AMRAP

200m Run
5 Power Cleans (135/95)
7 Box Jumps

ADVANCED

10m AMRAP

200m Run
7 Power Cleans (165/125)
10 Box Jumps (30/24)


Olympic Lifting Strength Work (Tues & Thurs)

1- Snatch Grip Shrug Pulls
     4x2x93% (1RM Clean)

2- Snatch Grip Push Press
    4x2x80% (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 %. **

These additional exercises are for those who want to improve their Oly lifting with some additional skill specific strength work. Use the platforms, cages and racks for this, just be sure to clean up and work in groups.

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


WOD Scores/Comments (0)

Thanksgiving Day Schedule!!!

We will be closed on Thanksgiving Day. We will be running the 10 and Noon classes ONLY on Black Friday. Get in and get your deadlift on!!


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Anneka Cleaning like a boss!

CFC Strength & Conditioning - Cycle 6, Week 1 - Baseline/Recovery


STRENGTH

Back Squat

Group A) 4 x 3 x (80% 1RM) or 10 Lb increase from 8/11
Clean Up Set= 1 x 10 (5 Lb Increase from 8/11)

Group B) 4 x 5 x (70% 1RM) or 10 Lb increase from 8/11
Clean Up Set= 1 x 12 (5 Lb Increase from 8/11)

Group C) 4 x 8 (10 Lb increase from 8/11)

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


MetCon

21-15-9
(10 min. cap)

Wall Ball (20/14)
Deadlift (50% 1RM)

Advanced

21-15-9-6-3
(10 min. cap)

Wall Ball (30/20)
Deadlift (60% 1RM)


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 7/21. 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 Gram/Lb BW
Men: 1 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)

Winter Skills Testing

2014 Winter Skills Testing will run from 12/8 to 12/18. Read up on it HERE! Brush up on your skills and get ready to prove yourself!!!


No 615 AM Class on Tuesday 11/25. Please adjust your schedules accordingly. Thank you!


Thanksgiving Schedule!!!!!

We will be closed on Thanksgiving. We will be running the 10 & Noon classes ONLY on Black Friday. Please get in and get 'er done!


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Erik & Idean. What it's all about - Friendship and community!

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