This week's WODs

"Suicide Watch"

5 Rounds -2m rest between

25/50/100m Suicide Run
15 KB Swings (55/35)

ADVANCED

25/50/100m Suicide Run
15 KB Swings (70/55)


WOD Scores/Comments (0)

Mobility Class

Coach Nicole has 10 AM mobility Class today!


STRENGTH

Deadlift
Heavy Triple (10 Min)

METCON

20m EMOM

A: 5 Thrusters (95/65)
     7 Pull Ups

B: 50 Double Unders

ADVANCED

20m EMOM

A: 5 Thrusters (135/95)
     7 Pull Ups (CTB)

B: 50 Double Unders


Today is the opportunity to advance from one group to the next. In order to do this, you must meet the advancement requirement numbers and it must be verified by a CFC Coach for ROM and proper mechanics. So, in order to go from  Group C to Group B, you must meet the required numbers for Group B as listed below. Same for going from Group B to Group A. Get some!


Deadlift – Heavy Triple

Female Group A = 3 x 235+ lbs.
Female Group B = 3 x 150+ lbs.

Male Group A = 3 x 400+ lbs.
Male Group B = 3 x 305+ lbs.


WOD Scores/Comments (0)

Mobility Class

Coach Nicole has 10 AM mobility Class this Saturday!


SKILL

Handstand Push Ups / Handstand Holds (10 Minutes)

METCON

15m AMRAP

7 Manmakers (35/25)
10 Push Ups
15 Wallball (20/14)

ADVANCED

15m AMRAP

7 Manmakers (55/35)
10 Ring Dips
15 Wallball (30/20)

* Muscle up into ring dips. 1 Muscle up buys you 5 Ring Dips, so that means 2 Muscle Ups each round or as many as you need to get the 10 ring dips done.


Olympic Lifting Strength Work (Tues & Thurs)

1- 1 Clean + 1 Clean & Jerk
      5x2x84%

2- Front Squat
    5x82% (Use 1RM Squat Clean)
    3x90%
    4x2x93%

3- Bench Press
    4x8x Heavy

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


WOD Scores/Comments (0)

STRENGTH

Press
Heavy Triple (10 min)

METCON

4m Clock

500m Row
DB Snatch (Alternating)-Max Reps (35/25)

Rest 1m.

4m Clock

400m Run
Swings - Max Reps (55/35)

Rest 1m. 

4m Clock

50 Burpees
Double Unders - Max Reps

ADVANCED

4m Clock

500m Row
DB Snatch (Alternating)-Max Reps (55/35)

Rest 1m.

4m Clock

400m Run
Swings - Max Reps (70/55)

Rest 1m.

4m Clock

50 Plate Burpees (25/15)
Double Unders - Max Reps


Today, and the rest of the week in each respective movement,  is the opportunity to advance from one group to the next. In order to do this, you must meet the advancement requirement numbers and it must be verified by a CFC Coach for ROM and proper mechanics. So, in order to go from  Group C to Group B, you must meet the required numbers for Group B as listed below. Same for going from Group B to Group A. Get some!


Press- Heavy Triple

Female Group A = 3 x 80+ lbs.
Female Group B = 3 x 55+ lbs.

Male Group A = 3 x 155+ lbs.
Male Group B = 3 x 135+ lbs.


WOD Scores/Comments (0)

Mobility Class

Coach Nicole has 10 AM mobility Class this Saturday!


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Olympic Weightlifting

3 Rounds

2 Snatch

METCON

3 Rounds - 3m Clock-1m Rest Between

6 Squat Cleans (135/95)
Max. Push Ups

ADVANCED

3 Rounds - 3m Clock -1m Rest between

6 Squat Cleans (175/115)
Max. Ring Dips

** Score is total number of Push Ups/Ring Dips **


Oly Lifting Strength Work

1- Clean Grip Deadlift (off 4" riser)
    4x5x85% (1RM Deadlift)

2- Snatch Grip Push Press
     5x3x78% (1RM Snatch)
    (behind the neck, out of a rack)

3- GHD Sit Ups
    3x15


WOD Scores/Comments (0)

CFC Strength & Conditioning - Cycle 3, Week 3- Forced Stress


STRENGTH

Back Squat - Heavy Triple (10 min)

METCON

5 Rounds

7 Deadlifts (225/155)
7 Burpees
10 Sit Ups
10 DB Push Press (35/25)

ADVANCED

5 Rounds

7 Deadlifts (275/185)
7 Burpees over bar
10 Toes To Bar
10 HSPU

Today, and the rest of the week in each respective movement,  is the opportunity to advance from one group to the next. In order to do this, you must meet the advancement requirement numbers and it must be verified by a CFC Coach for ROM and proper mechanics. So, in order to go from  Group C to Group B, you must meet the required numbers for Group B as listed below. Same for going from Group B to Group A. Get some!


Squat - Heavy Triple - Advancement Requirements

Female Group A = 3 x 175+ lbs.
Female Group B = 3 x 115+ lbs.

Male Group A = 3 x 330+ lbs.
Male Group B = 3 x 260+ lbs.


Week 3 Dietary Program

Protein:
Women: .8 Grams/Lb BW
Men: .8 Grams/Lb BW

Carbs:
Women: 150 grams/day
Men: 150 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

** Small intake of carbs pre-workout (1 hour). Highest intake of carbs post workout. Add some starchy carbs to dinner.
** No fat post workout - only protein/carbs.

Focus this week is increased fueling for MetCon and slightly lowered levels of protein to still ensure muscle rebuilding.

WOD Scores/Comments (0)

Vacation Schedule Info

As you are well aware, Crazy Ivan, the AlleyCat and two rodents will be in Hawaii from 9/10-9/20. Along with us will be several coaches, but it should have no affect on the CFC schedule thanks to the coaches who are sticking around and pulling double duty.

Please pay attention to the website and/or CFC Facebook page in case there is a last minute cancellation that comes up. The only classes I can foresee having an issue would be the 10 AM and Noon classes. The early morning and PM sessions should be smooth like chicken lips.

Please be on time and PLEASE help the coaches take care of the gym and keep it clean and functioning. Any bit of help you can pitch in will be greatly appreciated!

We will be checking email here and there, but most likely won't be getting back to you immediately unless it's a legit emergency.


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