Breaking News: 2014 Winter Skills Testing posted November 17, 2014

This week's WODs

"The Chief"

5 Rounds - 3m Max Reps - 1m Rest between

3 Power Cleans (135/95) [Adv: 155/105]
6 Push Ups
9 Squats

WOD Scores/Comments (0)

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


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Rhea blasting through the toes to bar at WOTC III

20m EMOM

A: 3 Deadlifts (225/155)
    10 Sit Ups
B: 10 Wallball (20/14)
     3 Pull Ups

ADVANCED

A: 3 Deadlifts (275/185)
     7 Toes To Bar
B: 10 Wallball (30/20)
     3 Pull Ups (CTB)

You will alternate between A & B each minute. 

If there are large groups, one group can start on B, and the other start on A. 


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!


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Rani working through the kettlebell snatches

Skill

Toes to Bar
- Knees to Elbow
- Knee Ups

MetCon

15m AMRAP

5 Burpees
10 Swings (55/35)
15 Push Ups
20 Double Unders

ADVANCED

15m AMRAP

5 Bar Facing Burpees
10 Power Snatches (95/65)
15 Ring Dips
20 Double Unders


Oly Lift Strength Work (Tues & Thurs.)

1- Clean & Jerk 
      Heavy Single

2- Snatch Grip Deadlifts
     5x3x95% (Use 1RM snatch)

3- Front Squat 
    4x3x90%

4- Hanging Stiff Leg Raise
    3x12

** The Heavy Single is a max for the day. Work up to the lift a little at a time. Don't spend all day on it and don't end on a bad note.
** the Hanging Leg Raises are done on the pull up structure. Tight core, legs straight, raise them up slowly to waist level, lower them slowly. No swinging!


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!!!


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Matt gritting his teeth on the elevated push-ups

5 Rounds - 1m Each Station- Max. Reps

DB Push Press (35/25)
Air Squats
Slam Ball (30/40)

ADVANCED

5 Rounds-1m Each - Max. Reps.

HSPU
Pistols
Slam Ball (30/40)

** Slam balls are in short supply thanks to Muscle Driver's lousy quality of product, so do the best you can with the 8 we have left and take whatever weight is left if it's lighter than your RX'd numbers**


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!!!


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Rob grinding through the deadlifts in the WOTC III Final.

4 Rounds - 3m Each - 1m Rest Between 

9 Deadlifts (135/95)
7 Hang Power Cleans
5 Push Jerks

**Maintain a continual count after each rest period. In other words, wherever you finish off at the end of a round, you will pick right back up there as soon as the break is over**

ADVANCED

4 Rounds- 3m Each - 1m Rest between

9 Deadlifts (155/105)
7 Hang Power Cleans
5 Push Jerks

**Maintain a continual count after each rest period. In other words, wherever you finish off at the end of a round, you will pick right back up there as soon as the break is over**


Oly Lift Strength Work (Tues. & Thurs.)

1- Snatch
     Heavy Single

2- Bench Press
    4x8x Heavy

3- Back Extension
    4x12

** The Heavy Single is a max for the day. Work up to the lift a little at a time. Don't spend all day on it and don't end on a bad note.
** The bench press should be heavy but a makeable weight for seven reps with little or no spotting needed. 


WOD Scores/Comments (0)

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Kelsey finding religion after one of the events at the WOTC III

CFC Strength & Conditioning - Cycle 5, Week 4 - Application


 

15m AMRAP

10 Thrusters (95/65)
10 Pull Ups
200m Run

ADVANCED

15m AMRAP

7 Thrusters (135/95)
10 Pull Ups (Chest to Bar)
200m Run


Week 4 Dietary Program

Protein:
Women: 1.0 Grams/ Lb BW
Men: 1.0 Gram/Lb BW

Carbs:
Women: 200 grams/day
Men: 200 grams/day

Fats:
Women: 65% of Protein intake
Men: 65% of Protein intake

Calories:
Protein= 4 cal/Gram
Cabrohydrate= 4 cal/gram
Fat=9 Cal/Gram

** Carb intake prior to workout (1Hour) and higher intake of carbs post workout. Add starchy carbs to dinner.
** No fat post workout - only protein/carbs.

Focus this week is higher carb intake due to increased work time in MetCon and minimal weightlifting in this week.


WOD Scores/Comments (0)

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Scotte on his way to winning the Master's Division at the WOTC III

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