WOD 7/25/10

REST DAY!

Nice work to everyone this week! There were some new PR's made on the strength workouts, so it's proof and testament that your hard work is paying off! Rest up and get ready for more fun and excitement at CFC!

---

The PayPal donation button for PFC Laurie Dunlap is located on the left sidebar of the site. All proceeds will go to Laurie and her unit of Combat Medics in Afghanistan to purchase them a care package, care of CFC! A HUGE thank you to all of you who have donated thus far!!

---

Mark your calendars! On August 14th at 10 AM, we will be hosting Justin Lascek and A.C. from 70's Big.com. They will be doing a 1 day seminar of strength training. This includes programming, diet, form and physiology of strength training. We may also be able to get some 1-1 coaching time with them for a small extra fee. Once we finalize the pricing, I will post it. I will also provide you with the registration info within the next couple of days!

---

 

---

WOD 7/24/10

2 rounds 

800m run
50 thrusters (45/20)
30 pull ups

Rob and Andy came up with this gem for you all. Enjoy!

---

Please send Shaun Hampton some good luck this weekend. He is competing in the Western States Police & Fire Games in the Toughest Cop Alive competition. Shaun has been prepping for it for the past few months at CFC and I personally think he is more than ready and will kick ass! Good luck brother!

---

---

WOD 7/23/10

“HELL” 

4 Rounds 

25 Swings (55/35)
20 Knee to Elbows
15 Med Ball Cleans (20/14)
10 Burpees

Ummm, disregard the name.....

---

The PayPal donation button for PFC Laurie Dunlap is located on the left sidebar of the site. All proceeds will go to Laurie and her unit of Combat Medics in Afghanistan to purchase them a care package, care of CFC!

---

Mark your calendars! On August 14th at 10 AM, we will be hosting Justin Lascek and A.C. from 70's Big.com. They will be doing a 1 day seminar of strength training. This includes programming, diet, form and physiology of strength training. We may also be able to get some 1-1 coaching time with them for a small extra fee. Once we finalize the pricing, I will post it. I will also provide you with the registration info within the next couple of days!

---

---

WOD 7/22/10

3-1-1-1 - Squats

Rest

20-15-10-5-10-15-20

Wall Ball (20/14)
Russian Lunges (35/25)

Heavy squats. A triple at 92% and then go to max. You should top out around 103% or a tad more if possible. You have ONLY 3 tries, after that you risk injury. Use a spotter or get in the power cages! Don't be dumb and try to go PR weight without either of the above.

The Russian Lunges are done as total reps, not per leg. Get some!

---

Mark your calendars! On August 14th at 10 AM, we will be hosting Justin Lascek and A.C. from 70's Big.com. They will be doing a 1 day seminar of strength training. This includes programming, diet, form and physiology of strength training. We may also be able to get some 1-1 coaching time with them for a small extra fee. Once we finalize the pricing, I will post it. I will also provide you with the registration info within the next couple of days!

---

A PayPal donation button for PFC Laurie Dunlap is located on the left sidebar of the website. Laurie is Tricia Dodd's younger sister and is currently deployed to A-stan as a combat medic. Her unit has a wish list and it is our goal to provide it. If you have a couple bucks to spare, donate via PayPal or you can give Ian & Allison the money. Thanks in advance!

---

 

---

WOD 7/21/10

4 Rounds

400m Run
12 Deadlifts (60% 1RM)
15 Push Ups

Deadlifts are at 60% of your 1RM to maintain a high power output and limit your downtime. Remember, a Deadlift is not complete until it is lowered back to the ground under control. No dropping the last rep from the standing position or hanging onto it and letting it pull you back to the ground, which can cause injury. Think of the deadlift as being your mom whom you are rescuing from a flaming car wreck. Would you drop dear ol' mom from waist height once you got her away from the burning car? Would you let her come crashing down to the ground as you put her down? Probably not, so think of the deadlifts in the same manner. Control in the eccentric lowering phase is a strength building movement and we want you to get stronger. Remember, "strong people are harder to kill and more useful in general".

---

The CrossFit Games are in the books. As usual, it was an interesting end to some crazy athletic feats. Graham Holmberg walked away the men's winner and Kristin Clever took the women's honors. The "sport of fitness" is growing and with it will come sponsorships and people doing CrossFit for a living. Got doubts about that? Read what Forbes Magazine said about the event and it's future appeal. Forbes tends to be pretty critical and if they give a thumbs up to the opportunity for growth and investment opportunities, then we may wish to listen a bit.

If you missed tha games, HERE is a great highlight video from Again Faster. Check it out!

---

---