This week's WODs

5 Rounds

400m Run
7 Overhead Squats (95/65)
25 Double Unders

Advanced

5 Rounds

400m Run
9 OHS (135/95)
50 Double Unders


Olympic Lifting Strength Work (Tues & Thurs)

Hang Power Clean

5x2x80% (Use 1 RM Clean)

Push Press

5x2x80%

Hanging Stiff Leg Raise (Abs)

3x15

** Exercises are written Sets x Reps x %. **

If you are following this program, use the Oly lifting platforms, cages and racks please. Make sure you clean up everything - bars, plates, chalk dust, tape, etc.- when you are done. Don't dump loaded bars without covering them to preserve the life of the bars, plates and reduce noise. Thanks!


WOD Scores/Comments (0)

Mobility

Coach Nic is running the 10 AM mobility class on Saturday morning!


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Teresa locked and solid overhead

60 Burpees
50 Walking Lunges-Total (45/25)
40 Toes to bar
30 Wallball (20/14)
20 Pull Ups
10 Manmakers (35/25)

Advanced

60 Burpees
50 Walking Lunges-Total (95/65)
40 Toes to Bar
30 Wallball (30/20)
20 Pull Ups (CTB)
10 Manmakers (55/45)


WOD Scores/Comments (0)

Mobility

Coach Nic has the Mobility Class this coming Saturday at 10 AM. Be there!


Lalanne Summer Throwdown

The Lalanne Summer Throwdown is going on this Sunda (8/3) in San Francisco at Treasure Island. If you are up for it, come on down to cheer on Crazy Ivan, Erik "Boomsauce" Smith and B-Rad Alexander as they battle in the Bay! Info can be found HERE. Events start at 0900 Hours!


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Robin with a great set up position

"Grace"... And then some....

30 Clean & Jerks (135/95) 

Rest 2 Minutes

800m Sprint

Rest 2 minutes

1000m Row

Advanced:

30 Clean & Jerks (155/115)
800m Run
1000m Row


Olympic Lifting Strength Work (Tues & Thurs)

Bench Press

3 x max. reps (135/95)
** use a spotter. Go to near failure each set.**

Front Squat

5x84% (Use 1RM Squat Clean)
3x88%
2x94%
3x1x98%

Back Extension

3x15

** Exercises are written Sets x Reps x %. **

If you are following this program, use the Oly lifting platforms, cages and racks please. Make sure you clean up everything - bars, plates, chalk dust, tape, etc.- when you are done. Don't dump loaded bars without covering them to preserve the life of the bars, plates and reduce noise. Thanks!


WOD Scores/Comments (0)

Mobility

Coach Nic has the Mobility Class this coming Saturday at 10 AM. Be there!


Lalanne Summer Throwdown

The Lalanne Summer Throwdown is going on this Sunda (8/3) in San Francisco at Treasure Island. If you are up for it, come on down to cheer on Crazy Ivan, Erik "Boomsauce" Smith and B-Rad Alexander as they battle in the Bay! Info can be found HERE.


CFC Strength & Conditioning - Cycle 1, Week 4 - Application


15m EMOM

3 Thrusters (95/65)
5 Burpees

Advanced:

15m EMOM

3 Thrusters (135/95)
5 Bar Facing Burpees


WOD Scores/Comments (0)

Week 4 Dietary Program

Protein:
Women: .7 Grams/ Lb BW
Men: .7 Gram/Lb BW

Carbs:
Women: 175 grams/day
Men: 175 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.


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