WOD 6/26/10

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The Filthy Fifty

50 Box Jumps
50 Jumping Pull Ups
50 Swings (55/35)
50 Lunges
50 Knees to Elbows
50 Push Press (65/45)
50 Back Extension
50 Thrusters (45)
50 Burpees
50 Double Unders

This oughta prime you for tonight's festivities! We will see you at the McKernan's for some good times, CFC style!

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Ther cherry trees must be loaded this time of year!! Listen folks, I am getting tired of hearing that Saturday workouts are hard and therefore, people aren't going to come in. Most Saturday and Sunday classes at other affiliates are absolutely packed and they are running the same type of WOD's we are! Let's revisit a few facts: 1) CrossFit is supposed to be hard, mentally and physically. It is a challenge and it pushes you making you stronger in more ways than one. The hard work is what makes you fit. If you aren't putting in, then don't complain that you aren't getting out. 2) CrossFit is scalable. That means ANYONE can scale ANY workout to suit their abilities. Nothing says you have to do it as RX'd, you can make changes where it is needed. Discuss those options with your trainers and it can be done. 3) hard workouts should be looked at as a challenge that is still fun. You are working on new skills and drills to get stronger, healthier and more athletic. Come in and enjoy the fact you are doing something that not many other people can or will do, and it is not lame and boring like the old gym routine you used to do....the same one that yielded no results... 4) Pain is temporary, pride is forever!

From now on you will no longer be seeing the weekend WOD's being posted until much later in the morning. If this still causes a minimal turnout for the morning class, then we will do away with it entirely and let Rob and Andy sleep in or set it up by appointment only.

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Comments (2)

WOD 6/25/10

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5 Rounds 

Row – 1 Minute
30s. Rest
DB Clean & Jerk – 1 Min (35/25)

Record your distance and reps for this treat.

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PARTY! Tomorrow it's time for Crazy Ivan and The Cat to get their swerve on with the CFC family at the McKernan's. The last few weeks have been slightly stressful and it will be a nice relief to chill out and enjoy everyone's company! RSVP if you haven't already and be there at 7 PM - No kids please!

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Comments (0)

WOD 6/24/10

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5x3 - Squats (Increase from last session)

Rest

12m AMRAP

15 Swings (55/35)
15 Burpees
15 Wall Balls (20/14)

Same gig as for the presses. We are now doing 5 sets of 3 reps. This is an increase in intensity and a decrease in overall volume. That goofy math leads to an increase in strength!

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The CFC Summer Bash is in 2 days! We expect EVERYONE to be there, so RSVP (That means tell us if you are coming) and show up, sans kids. ("sans" is Latin for "without" ... see I are smart....)

Directions will be forthcoming, so check your email and if you don't geet it for some reason, contact us.

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Comments (2)

WOD 6/23/10

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** Due to a last minute scheduling change for an important personal appointment, we will have to cancel the Wednesday morning classes. We will have no available trainers for the morning sessions but will be up and running as usual for the 4, 5, & 6 PM classes. We are very sorry for the incovenience, but it is completely unavoidable and we cannot put off the appointment. Sorry and thanks! **

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Complete in any order:

2000m Row

50 Burpees

200m Lunges

Pick an order and do the above listed movements. There is no rest period in between the movements. Don't forget to smile!

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Comments (0)

WOD 6/22/10

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** Due to a last minute scheduling change for an important personal appointment, we will have to cancel the Wednesday morning classes. We will have no available trainers for the morning sessions but will be up and running as usual for the 4, 5, & 6 PM classes. We are very sorry for the incovenience, but it is completely unavoidable and we cannot put off the appointment. Sorry and thanks! **

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Press - 5x3 (Increase from last session)

Rest

AMRAP 15 Min

3 HSPU
6 Pull Ups
9 KTE 
12 Swings (55/35)

OK, you will notice a change in the sets/reps. We will be increasing our intensity and lowering the volume. This means a couple things: 1RM lifts will be coming soon and your bump up in weight will be a bit more than when you were doing 5x5. Rest and do the MetCon.

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A big CONGRATS to CFC'er Jeremy and his wife, Joanna Pine on the birth of their son, Jacob, last week. We wish you the best and all the luck in the biggest workout known as "parenthood". 3-2-1...GO!

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The party is coming! Don't be a stranger so please RSVP and come to the CFC Summer Bash on Saturday, June 26th!

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So why the hell would I make everyone do the Bear Complex? No, despite popular belief it's not because I am cruel, it actually serves a purpose. For those of you who did it, you will attest to the ass kicking it provided on several fronts. The cardiorespiratory system was taxed something fierce and the musculoskeletal system was quivering by the time you were starting round 3. Not only did it push you into anaerobic work areas but it also worked on muscular endurance. Beyond that, the workout is a very nice blend of the "10 General Physical Skills" that make up a well rounded athlete. All those areas were required and taxed in order to get through the Bear Complex, albeit some in different planes of motion than normal. It is those requirements along with proper rest that can be highly beneficial for physiological adapatation. Hence, the method to my madness.

For those of you wondering what the "10 General Physical Skills of Elite Athletes" are:

Cardiorespiratory endurance
Stamina
Strength 
Flexibility
Power
Speed
Accuracy
Coordination
Agility
Balance 

Think about it....

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Comments (5)

WOD 6/21/10

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Yay! The first day of Summer! What does that have to do with today's WOD? Absolutely nothing...

5 Rounds

5 Bear Complex (Start @ 95/65)

You will do 5 Rounds of The Bear Complex (CFC STYLE) starting at a weight that is manageable for you. After each round of 5 reps, you will increase the weight slightly. You MUST make it through your 5 rep cycles, so load accordingly. Take 2 minutes of rest between cycles.

1 Rep of The Bear Complex = Full squat Clean - Thruster - Lunge left - Lunge right - Back squat - Thruster

Rack the bar on your back after the first Thruster, then do the lunges, back squat, and off the back Thruster. Bring the bar back up front and reset to the ground and go again.

HERE IS THE CATCH!! You cannot put the bar down to rest while in the midst of your 5 rep cycle. Your must touch and go at the ground. A failure to do so will constitute a 5 Burpee penalty for each breach of the rules. The burpees must then be done in the 2 minute rest period, so that should motivate you not to let go and shorten your rest period. You can rest the bar on your back, in the crease of your hips, or in the front rack and shake out your arms or legs there, but the bar must remain in contact with the body.

Enjoy!

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Reminder - The CFC Summer Bash is this next weekend at the McKernan's palace in Granite Bay. Allison will be doing a mass email with directions in the next couple days. Remember, we need an RSVP to determine a head count for food. For those of you who don't know what RSVP is or don't speak French, it means call or email us to tell us you are coming or catch a hot one when you show up unexpectedly. Get it? Got it? Good!

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Another order of MRM All Natural Whey Protein will be at the box on Tuesday. If you missed the last shipment, we will have more for you to pick up. $30 a canister for a high quality, good tasting and natural protein!

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Comments (6)

WOD 6/19/10

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“Row to Hell” 

5 Rounds 

300m Row 
15 Wall Ball (20/14) 
20 Push Ups 
25 Squats

This is an easy one - I don't know why it's named that....

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Comments (0)

WOD 6/18/10

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3 Rounds

15 Cleans (115/85)
15 Pull Ups
400m Run

These are full squat cleans. Don't be lame and power clean them, that is not the point of the programming.

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Comments (0)

WOD 6/17/10

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5x5 - Push Press (Increase from last session)

Rest

20 Swings (55/35)
1 Burpee
18 Swings
2 Burpees
16 Swings

-Continue-

2 Swings
10 Burpees

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Comments (3)

WOD 6/16/10

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"Nancy"

5 Rounds

400m Run
15 OHS (95/65)

Benchmark girl WOD. Get some!

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Comments (1)