WOD 1/18/12

It Pays To Be A Winner!

30 DB Clean and Jerk (55/35)
with 3 Burpees every 30 secs.

I love this workout. It presents a double edged sword that forces you to go fast and get the C&J's done, which kicks you in the breadbasket pretty hard. Or, if you pace it, you end up doing a crapload of burpees in which case you are taxed and you can only get out a couple more C&J's before the next round of burpees comes at you. This can go horribly wrong if you let it....

This WOD is proof that Andy loves you all.....

WOD 1/17/12

STRENGTH

Front Squats -5x5 (slight Increase-Sets Across)

METCON

21-18-15-12-9-6-3 

Push Ups
Sit Ups

T-Nation recently posted a good article on the Front Squat. Check it out HERE. You will see it mirrors the concepts and smart ass remarks that are prevalent around CFC!

WOD 1/16/12

1000m Row
21 Deadlifts (225/155)
21 Pull Ups

500m Row
15 Deadlifts
15 Pull Ups

250m Row
9 Deadlifts
9 Pull ups

Please give a warm welcome to new CFC'ers who finished up the F-Class on Saturday when you see them at the box! Debbie, Marisol, Jaime, Jason, Adam, Nick, Birdy, Ray and Don are getting ready to hit it hard! Welcome aboard!

BAD ASS!!

WOD 1/14/12

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

It's the second Saturday of the month and that means it's "Benchmark WOD Saturday"!!

We haven't done this one in a VERY long time. The high rep pull ups can be a beast to folks who will end up with some very sore, stiff, T-Rex arms (aka, Butt Arm) afterwards. But, if you have been consistent and did last week's WOD's, your arms should be prepped for the higher reps as we anticipated. So, set the bar high and get some!

WOD 1/13/12

"Death by Thruster"

1 Thruster every minute on the minute until failure (95/65)

You will load a bar to your Thruster weight after a good warm up. On the minute, you will perform one thruster, adding another rep each minute. So, you will do 1 Thruster, put the bar down and wait for the rest of the minute. Then on the next minute, you will do 2 thrusters and rest until the next minute. Then 3 Thrusters and rest until the next minute, and so on. You will go until you cannot do your allotted reps in the minute. You final score will be the total reps completed.

Yes, you might actually die...

The SacTown Throwdown sign ups will stay up through tomorrow. I NEED one more male for the Open team to sign up. Someone (not this business owner with a tweaked back and too much on his plate) NEEDS to sign up or we are out a team. Step up and represent.

Once I get all the names down, I will let everyone know how the picks will be made.