WOD 6/16/10
{exercise-categories}"Nancy"
5 Rounds
400m Run
15 OHS (95/65)
Benchmark girl WOD. Get some!
Comments (1)
WOD 6/15/10
{exercise-categories}5x5 - Deadlifts (Increase from last session)
Rest
20 Double Unders
1 Burpees
18 D/U
2 Burpees
16 D/U
3 Burpees
-Continue -
2 Double Unders
10 Burpees
Comments (0)
Jimmy and Kristy
WOD 6/14/10
{exercise-categories}7 Rounds
7 Thrusters (95/65)
7 Pull Ups
7 Burpees
Good times to be had by all!
We now have MRM All-Natural Whey Protein in stock! We have 12 containers of Chocolate and Vanilla flavored protein if you are interested. This is a high quality protein that is much more affordable than Progenex. We are selling the protein for $30 per container. We also have some sample packets for those who are interested in trying MRM's different protein lines. MRM also has a complete supplement line that we can purchase and sell to interested people. Please contact Ian or Allison for a purchase or further information.
Comments (0)
Ryan W. in a very nice OH position - Nice depth, bar over midline, body still under the bar to provide stability and active shoulders!
WOD 6/13/10
{exercise-categories}REST DAY!
Sit back and recover. Due to the events that unfolded in Sacramento over the past 2.5 days and my direct role in the operation, I was not present at the gym a good chunk of the week. Allison had her hands full with lots of classes, trying to contain two kids, and not worry herself to death about the fate of my partners and I. In the end, it all worked out very well and everyone who matters is safe. I wish to thank all of you for your support and understanding during this past week. A HUGE thanks to Andy, Rob, and Paul J. as they took over classes and On Ramp sessions for us and kept CFC running smoothly. That's the definition of 'Team" and it makes the gym like a family.
Thanks - I owe you all! - Ian Carver
Comments (3)
"So that others may live" - Mission accomplished by SED
WOD 6/12/10
{exercise-categories}"Meltdown"
100 squats
90 jump taps
80 push ups
70 sit ups
60 jumping pull ups
50 wall balls (20/14)
40 swings (55/35)
30 box jumps
20 deadlifts (225/155)
10 DB C&J (55/35)
Oh boy........ Send all hate mail to Rob.....
Comments (0)
Deb & Kristy mid OHS
WOD 6/11/10
{exercise-categories}“DEATH MARCH”
Three Rounds – 2 minutes rest between rounds
8 Manmakers (35/25)
10 KTE
12 Thrusters (95/65)
14 Pull Ups
400 M Run
Don't let the name fool you - it's a lot of fun!
Comments (0)
Jimmy & Brian - Relaxing at CFC
WOD 6/10/10
{exercise-categories}Squats - 5x5 (Increase from last session)
Rest
3 Rounds
21 Wall Ball (20/14)
21 Knees to Elbows
21 Push Ups
Comments (1)
Jen Z. - One of the most solid OHS positions in the box
WOD 6/9/10
{exercise-categories}500m Row
21 Deadlifts (225/155)
15 Box Jumps
750m Row
15 Deadlifts
12 Box Jumps
1000m Row
9 Deadlifts
9 Box Jumps
Good times! If you don't have a rower you can sub 400, 600, & 800m Runs in place of the row. As a sidenote, the run takes away from the impetus of this workout due to the partial rest the body gets in the run. There's always a method to the madness, so the row adds insult to injury, both in the use of the same muscle groups as used in the deadlift, box jumps and continuing the metabolic impact that the box jumps provide.
Comments (1)
Amy & Kristy upsidedown!
WOD 6/8/10
{exercise-categories}Press - 5x5 (Increase from last session)
Rest
10m AMRAP
15 Swings (55/35)
10 Burpees
100m Sprint
The USAW will be holding a Level 1 Club Coach Certification course on July 10-11 at Body Tribe Fitness in Midtown Sacto. This will be a great course to attend to better understand and teach the Oly lifts, especially at $395. I would highly recommend you have some Oly lift experience and training prior to attending this course as it would help the learning process and make it easier on the instructional staff.
Recently we had the pleasure of having Ray Gunter drop in while in town for some family business. Ray is an F-16 pilot stationed in Idaho and is also the creator and owner of Strike Labs.com. For those of you with a Droid phone who want a very good exercise tracking app, Ray has designed one for cheap that can be picked up at his website. It can be tweaked and customized to any workout program you may be following. Check it out here or in our links!
Comments (2)
Amy - Solid form
WOD 6/7/10
{exercise-categories}21 Overhead Squats (95/65)
21 Pull Ups
400m Run
15 OHS
15 Pull Ups
400m Run
9 OHS
9 OHS
400m Run
Comments (2)
Lauren - This was the standard post WOD stretch for Friday....
Enjoy your honeymoon....and always remember the key to a happy marriage......she, your wife, is always RIGHT!!!" Posted in CFC WODs
Risin' up to the challenge of our rival
And the last known survivor stalks his prey in the night
And he's watchin' us all in the eye of the tiger
- Survivor, Original Motion Picture Soundtrack, Rocky" Posted in CFC WODs
I used the same facial expression when I heard about Jon's, Trent's and Scott's Fran times. Holy Shlitz!!! Good Job Guys!!!" Posted in CFC WODs
" All your strength, all your power, all your love. Everything you've got. Right now! - Duke, Rocky IV" Posted in CFC WODs
Thanks Allison and The Scott (Big 70's)." Posted in CFC WODs