WOD 7/25/10

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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!

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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!!

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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!

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WOD 7/24/10

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2 rounds 

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

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

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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!

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WOD 7/23/10

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“HELL” 

4 Rounds 

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

Ummm, disregard the name.....

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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!

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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!

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Comments (3)

WOD 7/22/10

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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!

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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!

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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!

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WOD 7/21/10

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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".

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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!

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Comments (3)

WOD 7/20/10

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3-1-1-1  - Press

Rest

"ANNIE"

50-40-30-20-10

Double Unders
Sit Ups

We are going to be heading into our single reps now. Your first set will be for 3 reps, roughly 92% 1RM. From there, you should make a jump to your 1RM and then slightly above -103% or so. You have 3 attempts to hit a new 1RM, then you are done. Beyond that you invite injury due to physiological and neurological fatigue.3 for 1 if you are doing singles instead of double unders.

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Just a friendly reminder to please police your equipment after workouts. Clear the bars, boxes, mats and other stuff from the floor to make way for the next class and please don't throw the bumper plates onto their stacks where they will bounce into the wall. I have had to do some drywall repairs and more are on the way already. Lastly, please be gentle on the equipment. Please don't dump barbells, dumbbells or kettlebells on the floor or heavily into the racks when it is not necessary. It will wear out the bumpers, bars, racks, and other equipment prematurely. Thank you!

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Allison and Jennie will be working on creating a CFC blog for "ladies only". This blog will be to discuss issues and components of fitness and health that directly affect women. Also, a "Ladies Only" workout night will be coming soon as well. This class will meet once or twice a month in the evening at the gym to work on skills, overcome challenges, Q & A sessions, and workout together in a fun and less intimidating atmosphere. If you like the idea, let us know!

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We have also added a PayPal donation link button on the left side of the website for Tricia Dodd's sister, PFC Laurie Dunlap. Laurie is a combat medic currently deployed to Afghanistan. They have a wish list of stuff they'd like for their unit and we are going to get them what they want. Rob recently went on a shopping spree with donations from himself, Mel, and Denise at Target and loaded up on goods. Let's make it a great care package, so put a couple bucks in the pot if you can!

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Comments (4)

WOD 7/19/10

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50m Lunges
21 Thrusters (95/65)
21 Pull Ups

50m Lunges
15 Thrusters
15 Pull Ups

50m Lunges
9 Thrusters
9 Pull Ups

Yes, a Lunging Fran. Good times!

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Greetings from Afghanistan!

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WOD 7/17/10

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20m AMRAP

5 Bear Complex
200m Run

Bear Complex = Full Squat clean - Thruster - Lunge Left - Lunge Right - Back Squat - Thruster = 1 Rep

Do a full squat clean, come up and go back into a thruster. Rack the bar on your back and do the lunges, then a full back squat, then a thruster off of the back. That's one.... Enjoy!

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The CrossFit Games are on! Check out the CF Games 2010 site for live coverage and info on the event!

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Congrats to Deanna Miller on checking off her goal of 10 full ROM, unassisted pull ups! Deanna has been working at them little by little and after getting a couple out unassisted a couple weeks ago, she finally strung together two complete sets of 10! Awesome work, Deanna.

What are your goals and where are you in achieving them??

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Happy Birthday!

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WOD 7/16/10

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“THE CHIEF” 

5 Rounds – Max. Reps in 3 minutes – 1 min rest between rounds 

3 Power Cleans (DB's - 55/35)
6 Push Ups
9 Squats

All power cleans are from the floor each rep. We will be doing these with DB's instead of normal Cleans for a change of pace! Squats are bodyweight only.

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On Ramp starts Monday, July 19th at 7 PM. If you or someone you know is interested in joining CFC, now is the time! Please contact Allison ASAP to reserve your spot with pre-payment!

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CFC's Cindy Pecotich will be competing in Eppies Great Race this weekend! Cindy has been with us for the past couple months and is making great gains. Please wish her luck in person or send best wishes her way on race day! If you can make it out, cheer her on. Good luck and have fun, Cindy!!

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Also kicking off this weekend are the CrossFit Games 2010 in Los Angeles. Check the CrossFit Games site for updates and info as the event kicks into high gear!

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Comments (2)

WOD 7/15/10

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5x3 - Deadlifts

Rest

500m Row
100m Sprint

rest 1 Min

300m Row
200m Sprint

rest 1 Min

100m Row
400m Run

Deadlifts up front. 5 sets of 3 reps, then MetCon. Again we are working in interval format to put you in the Phosphative and Glycotic pathways a bit more and keep output high.

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We will be kicking off another CFC Paleo Challenge starting August 1st. This is a 6 week challenge with a $20 buy-in. Allison will be running the show so if you are interested get ahold of her PRIOR to August 1st. We will be posting info about the challenge in the forum, so go there to get more info as we progress. If you are serious about better health, weight loss and improved fitness, then do this challenge. Don't be the person who doesn't do it then complains about not losing weight or be the wanker who does it half-assed and complains about no results. Be disciplined and enjoy the fun! You might win something green!

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Many of you in the afternoon class know Tricia Dodd. She is a constant, hard working fixture no matter what, but you already knew that. What you didn't know is that her younger sister, Laurie Dunlap is a combat medic currently deployed to Afghanistan. PFC Dunlap is going to be away from her family and home soil for a while and is doing a job many people wouldn't remotely have the guts to tackle. We at CFC are going to support Laurie and her unit by gathering donations to buy them the things they want/need on their wish list. Some of it is basic stuff, other things on the list are shades of home that bring comfort in a hard, gritty and hostile land far away from home. I am committed to making them one helluva care package and I am asking those of you out there who care to make a donation of any size to help out PFC Laurie Dunlap and her unit while they are gone. CFC is throwing down $100 to start this party off right. I don't care how much you can put in, something is better than nothing.

I will post the "Wish List" at the gym for all of you to check out. There will be a donation box at the gym you can drop some scrilla into if you feel like it. I will also be making up a PayPal donation link on the website to donate electronically for those of you who are not part of the gym or would rather do it that way. At the end of August, we will empty the coffers, hit the stores, and crate it up to go overseas.

I don't give a rat's ass what side of the political fence you are on or what your views on our current foreign combat policy is. This is about making a person feel better while they do the job they signed up for in an effort to help and protect others. I think we can all relate to that.

Are you in?

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