WOD 12/1/11

Press - 5x5

Rest

20 DB Snatch (35/25) -Total Reps
20 Pull Ups
16 DB Snatch
16 Pull Ups
12 DB Snatch
12 Pull Ups
8 DB Snatch
8 Pull Ups
4 DB Snatch
4 Pull Ups

Press work up front, then rest and do the MetCon. The pull ups will help balance out the Press work. Enjoy!

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The CFC Skills Testing is long overdue and will be scheduled for December. We will run both phases of the testing the entire week of December 5th. This is a major effort for all coaches, so don't come to us and ask us if you can make it up later on or beforehand. Either be there and do the tests, or wait until the Spring 2012 session. Also, there will be NO drop in's or newbie free classes for that week.

The information for the test can be found HERE. Please read through it thoroughly and have an understanding of it prior to GO time. The info will be permanently in the "News" section on the right sidebar as well for later reference.

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WOD 11/30/11

4 Rounds - 2m Rest between Rounds

25m Sled Push (115/90)
100m Sprint
25m Sled Push
15 Swings (55/35)

Push your sled to the 25m mark, leave it and run to the 75m mark, turn around and run back to the sled, push it back to the start, then do 15 Swings prior to resting.

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The CFC Skills Testing is long overdue and will be scheduled for December. We will run both phases of the testing the entire week of December 5th. This is a major effort for all coaches, so don't come to us and ask us if you can make it up later on or beforehand. Either be there and do the tests, or wait until the Spring 2012 session. Also, there will be NO drop in's or newbie free classes for that week.

The information for the test can be found HERE. Please read through it thoroughly and have an understanding of it prior to GO time. The info will be permanently in the "News" section on the right sidebar as well for later reference.

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If you are ordering a CFC Hoodie, we would like your payment for those this week. If you are paying by cash or check, please get a check or cash in to Allison or Ian (or any one of the coaches) with a note on it that it's for the hoodies, by the end of this week. Some of you have already told us to run your card on file, so we will do that. If others of you wish to do the same, please tell us ASAP and we will run the transactions by week's end. If we don't hear anything about any type of payment from you, then you will get nothing and like it. Remember, BE SURE OF YOUR SIZE. Once you pay for it, you own it. Thanks! -- Ian

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For those of you who have been around me for any momentary length of time, you know I speak my mind and I am passionate about what I do, here or elsewhere. I demand commitment or I consider it a waste of my time and that non-commital person is weak. Many of you may think I wrote the following post, but I didn't. Instead our friend, Freddy Camacho - Hardcore athlete, great coach, fellow LEO/SWAT guy, and passionate affiliate owner of CrossFit One World - wrote it. It is verbatim what I would and have said to people about commitment and the "easy way out" so many folks choose to take. Freddy's take is right on and is probably why we get along with him so well. Sear it into your memory and stay strong!

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WOD 11/29/11

Back Squat - 5x5

Rest

10m AMRAP

300m Row
15 Push Ups
25 Sit Ups

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The CFC Skills Testing is long overdue and will be scheduled for December. We will run both phases of the testing the entire week of December 5th. This is a major effort for all coaches, so don't come to us and ask us if you can make it up later on or beforehand. Either be there and do the tests, or wait until the Spring 2012 session. Also, there will be NO drop in's or newbie free classes for that week.

The information for the test can be found HERE. Please read through it thoroughly and have an understanding of it prior to GO time. The info will be permanently in the "News" section on the right sidebar as well for later reference. If you have questions, NOW is the time to ask them. The day of will not be a good time to ask questions on how to do something or what can be scaled for the movement. Try scaling and practicing the movements now so we can work with you in getting ready.

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Please check the black cubby shelves for any lost and found items. We have a slew of water bottles, a book, and some other random stuff over there. If it's not gone by week's end, I am dumping the stuff. Thanks!

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If you are ordering a CFC Hoodie, we would like your payment for those this week. If you are paying by cash or check, please get a check or cash in to Allison or Ian (or any one of the coaches) with a note on it that it's for the hoodies, by the end of this week. Some of you have already told us to run your card on file, so we will do that. If others of you wish to do the same, please tell us ASAP and we will run the transactions by week's end. If we don't hear anything about any type of payment from you, then you will get nothing and like it. Remember, BE SURE OF YOUR SIZE. Once you pay for it, you own it. Thanks! -- Ian 

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I like pull ups and I am of the opinion that everyone should be able to reach the point of doing a few on their own. It exhibits true strength and the mastery of body control, be it kipping or strict. I am not a snob that will tell you "a kipping pull up is not a real pull up" - they both have their place in your arsenal of physical fitness. One is for power (moving large loads, long distances, quickly) while the other develops strength. Both benefit each other. Nonetheless, I digress. I would like all of our peeps to work towards full ROM pull ups sooner than later. Staying stagnant is well, staying stagnant. It will give you no movement forward to gain that little bit of adaptation. So, here's the deal. If you are still on a band, I want you off that band and either to a lower color or off completely within four weeks. Then repeat the cycle until you are bandless.

So how will I do that you might ask? Well, most folks come in and stand around with a piece of PVC in their hands for about 10-20 minutes before the next class session. Instead, if the pull up station is not in use, grab a band and start in on 3 sets of X (5-10 reps). This is now your daily routine and in-house homework each time you walk in, I don't care if there are pull ups in the work out, just do a few less reps in your skill work and still get it done. If you didn't do them prior to the workout, do them after. Yes, I know you are tired - aren't we all?! Now do them, you can rest when you're dead.

Obviously, make sure you are not stupidly sore or working around an injury that can be exacerbated in the shoulders, neck or upper back. Be smart but work on those pull ups.

T-Nation recently posted a good article about the pull up HERE and some progressions that can be used to get you where you want to be. 3-2-1, GO!

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WOD 11/28/11

100m Sprint

24 Burpees
24 Swings (55/35)
24 Lunges w/ KB (total for both legs)

400m

16 Burpees
16 Swings
16 Lunges w/ KB

400m

8 Burpees
8 Swings
8 Lunges w/ KB

100m

You will do the sprint and then come back in and do the above listed movements, However, on the Lunges you will take your Kettlebell or Dumbbell with you and hold it at the chest while you lunge. The lunges are total, NOT per leg. It should be fun.

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The CFC Skills Testing is long overdue and will be scheduled for December. We will run both phases of the testing the entire week of December 5th. This is a major effort for all coaches, so don't come to us and ask us if you can make it up later on or beforehand. Either be there and do the tests, or wait until the Spring 2012 session. Also, there will be NO drop in's or newbie free classes for that week.

The information for the test can be found HERE. Please read through it thoroughly and have an understanding of it prior to GO time. The info will be permanently in the "News" section on the right sidebar as well for later reference.

---

Please check the black cubby shelves for any lost and found items. We have a slew of water bottles, a book, and some other random stuff over there. If it's not gone by week's end, I am dumping the stuff. Thanks!

---

If you are ordering a CFC Hoodie, we would like your payment for those this week. If you are paying by cash or check, please get a check or cash in to Allison or Ian (or any one of the coaches) with a note on it that it's for the hoodies, by the end of this week. Some of you have already told us to run your card on file, so we will do that. If others of you wish to do the same, please tell us ASAP and we will run the transactions by week's end. If we don't hear anything about any type of payment from you, then you will get nothing and like it. Remember, BE SURE OF YOUR SIZE. Once you pay for it, you own it. Thanks! -- Ian

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WOD 11/26/11

21-15-9

Deadlifts (225/155)
OHS (135/95)

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The CFC Skills Testing is long overdue and will be scheduled for December. We will run both phases of the testing the entire week of December 5th. This is a major effort for all coaches, so don't come to us and ask us if you can make it up later on or beforehand. Either be there and do the tests, or wait until the Spring 2012 session. Also, there will be NO drop in's or newbie free classes for that week.

The information for the test can be found HERE. Please read through it thoroughly and have an understanding of it prior to GO time. The info will be permanently in the "News" section on the right sidebar as well for later reference.

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