Wed, 082714

Only a few spots left (Teams of 3 Same Gender); get in while you can! 

am:

A. Deadlift - sumo or conventional; do the opposite of how you prefer today. 3RM tnG Reps  + 1x3 @90% + 1x3 @80%

B. 30 min on Bike @ Z1-Z2 spurts 

C. 15 min of Gymnastics Skill Work (athletes choice)  

ex: free standing HSPU, pistols, muscle up transitions, HS Walk etc…higher skill the better, low volume low intensity . have some fun 

pm:

A. MAP TRAINING

amrap 10 @80

10 box jump overs (24/20)

10 T2B

10 S to oh (115/83)

rest 4 min 

amrap 10@ 80

row 250m 

20/15 cal AB

5/4 Muscle Ups 

rest 4 min 

 10 min  on AD/AB

:30 on hard

:30 on easy 

Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms

Tuesday, 072914

Tuesday:

am: 

A. 3 Position Power Clean Complex; 5 sets between 80-85% 

B. Heavy Triple Deadlift - w/ Chains or Bands today

C. 10-15 min of core / upper gymnastics play time

D. 10 min on Rower @Z1

pm:

A. 

40 Wall Balls 20/14 to 10'

200m Sand Bag Run

10 Burpee SqT Cleans Thruster w/ (sand bag 80/60)

5x - 100m Shuttle Run (50down 50 back) + 5 Muscle Ups 

10 Burpee SqT Cleans Thrusters w/ sandbag

200m Sand Bag Run 

40 Wall Balls  20/14 tp 10’

*burpee sat clean thruster w/ sandbag =   sand bag is on the ground. Burpee chest to sand bag , can stand up with the bag at that point, into squat clean with sandbag + thruster the SB overhead. Bag can be on one side of the body, just locked up overhead. Odd object here, find the best way for you. Bag must end locked out overhead both arms; so if bag is on one side for thruster, athlete must coordinate bag to overhead both arms locked out for lockout. 

Sat, 062814

Team

A. Strict Press - Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 

B. 5 min to Hit Heavy Single - go for PR here 

rest 3-5 minutes C. Bench Press - climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift - heavy triple NOT TnG in 10 minutes 

rest and go for Single if its there; depending on room and competition atmosphere.  rest 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)

rest

E. Team WOD for those around

Tuesday, 052014

1st Session: 

A.  Fwd Bounding - 4 Jump 
B1. Deadlift - 5.4.3.2.1 *not climbing above 90% on the single. ; rest none 
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms

2nd: 
A. Front Rack - 40-50' Walk (as heavy as possible)
B. 5 min clock 
40 burpees
amrap strict pullups 
C. MAP - mixed modality training 
amrap 12 @85% - sustainable rounds
30' HS walk *scale per athlete depending on skill level 
10 Power Cleans (95/63)
12 alt front rack lunges 
rest 5 min 
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower 

Friday, 042414

   

 2015 Season 
A. Snatch - climb to heavy single
B. Clean - hip clean 5RM + 1x5 at 95% + 1 set at 90%
C. CG DL - 10RM
D. 5 rds 
400m Run
7 muscle ups
10 Hang Power Cleans (155/103)

Tuesday, 081313

TEAM

A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean

B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets

C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably

D. AFAP - each rd

250m Row @ ME

10 Burpees

15 KB Swings 70/53

rest 6 minutes x 3

E. TGU - 20 at medium weight, working stability

F. Weakness Training /Recovery as second session or if time. 

Tuesday, 07302013

The Elf is back on her rings. With big goals ahead

A. Split Jerk - 12 min of Doubles - working speed 

B. 12 min to establish - 2 rep TnG Deadlift 

C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 

D. AMRAP 15 - Ladder

3.6.9.12.15 etc

Deadlifts @275/185

C2B Pull-ups

Box Jumps (30/24)

E. 20 TGU - alternating arms  - NFT

Tuesday, 07022013

Mel working withal me girls of CFF

A. Axle - Clean & Jerk - Heavy Single 

B. Power Clean 1.1.1 x 4 rest :10, rest 2 min

C.

Run 400m @85%

Rest 2 min

10 min to hit Heavy Double TnG Deadlift

Rest 2 min

400m Run - max effort

C. 7 min Recovery 

Tuesday, 06182013

500m Row Fun

A. Hang Power Clean 5x2 - ascending

B. Deadlift 3x5 @31X1

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

Tuesday, 06042013

Welcome Juan to CFF and our Competitors Programming!  Kicking off day 1 with a 317# FS PR. At Bodyweight of 158lbs. Big future in CF for this kid!

A. Deadlift - est 1RM

B. 10 Min - AD Test (cal)

T-Shirts on there way. Girls tanks and T's.