WOD Blog

Tuesday - 4.28.15

1) Alright, May starts at the end of this week. So you know what that means, Memorial Day Murph is coming.  We have a t-shirt design coming, and once again all profits will go to a charity to be named.  We will preorder shirts, and as always they will be American Apparel.  We will over order a few, but to guarantee you get one, I'd highly recommend the preorder route.

2) Memorial Day Murph will be Satruday May 23 at 930 am.  As always it will be open to everyone, so invite friends, family, any service men and women.  Save the date and come hang out with us that morning.
 
A)
Quick note on our strength stuff.  If you don't hit your goal weight and reps for the day, try again next week.  If you still don't hit them, come talk to me about your next step.

C: 12 minutes to establish 
1x5 Deadlift - 10 lbs heavier than your last Deadlift

F: 21-15-9
For Time

Deadlift
Box Jump
HSPU (HRPU)

B)
C: 2015 Masters Qualifier Event 4
For Time
21-15-9
Deadlift 225/155
Box Jumps 24/20
HSPU

F: Every 3 minutes for 12 minutes - 4 sets
5 Deadlifts
1 Hill Sprint

C)
3 Rounds
Banded Hamstring x 30 sec/side
Vertical Post Side Stretch x 30 sec/side

Monday - 4.27.15

The Masters qualifying events are in, so we are going to mess around with them this week.  Be prepared, today may run a little longer than an hour for competitors.  One of our rowers is down for the count right now.  Hopefully our resident erg genius, Nicole Bowen, can help us out and fix it (no pressure Nicole).  

Random fact of the evening: An erg is what actual rowers call rowers.  It's short for ergometer.
-Note: this may not be a fact, and in fact may be totally ludicrous  

A)
C: 16 Minutes to complete
3x5 Back Squat - 5 lbs heavier than your last BS

and

3x5 Press - 2.5 lbs heavier than your last Press

F: 2 RFT - no cap
1000m Row
50 Thrusters
30 Pull ups

B)
C: 2015 Masters Qualifier Event 3
2 RFT
1000m Row
50 Thrusters 65/45
30 C2B Pull ups

F: Optional based on how you feel after part A, and how long it takes you  
EMOM x 10 - 5 sets 

Min 1: 5 OHS
Min 2: 5 Push Press

C)
3 Rounds
Couch Stretch x 45 sec/side
OH Banded Shoulder Stretch x 30 sec/side

Saturday - 4.25.15

A)
"Dice" Part II
EMOM x number of participants
1 - Lunges
2 - Box Jumps
3 - HRPU
4 - Burpees
5 - Static Hold
6 - Mountain Climbers

The first roll of the dice dictates the movement, and the second roll is how many seconds x 10 the athletes perform the movement within a minute.

B)
10 minutes of Foam Rolling and Lax Balling

Friday 4.24.15

1) The Nutritional Seminar is upon us, come on out, learn a little, eat a little at the recipe swap, and have some fun with friends.

A)
C: With a Running Clock
"Helen" - 10 minute cap
3 RFT

400m Run
21 KBS 53/35
12 Pull ups

@ the 14 min mark

Every 2 minutes for 8 minutes - 4 sets
4 TnG Power Cleans @ 5 lbs heavier than 4.10.15 weight

@ the 22 min mark

For Time
15 Muscle ups
30 C2B Pull ups
60 Calori Row 

F: With a Running Clock
For Time
40 Ring Row
40 Jump C2B Pull ups
40 Calorie Row

@ the 14 min mark

Every 2 minutes for 8 minutes - 4 sets
4 TnG Power Clean 

@ the 22 min mark

3 RFT
21 RKBS
14/11 Calorie Assault Bike
7 Burpees

B)
3 Rounds
Spider Stretch x 45 sec/side
Banded Lunge Stretch x 30 sec/side
 

Thursday - 4.23.15

Nutrition Seminar and Recipe Swap is this Friday at 630 pm.  Just come hang out.

A)
C: 20 minutes to complete
3x5 Back Squat or Front Squat - across, 5 lbs heavier than your last BS or FS

and

3x5 Bench Press - across, 2.5 lbs heavier than your last BP

F: 6 min AMRAP
5 Thrusters
30 Double Unders (60 singles)

Rest 3 min

6 min AMRAP
10 Wall Balls
30 Double Unders (60 singles)

B)
C: 6 min AMRAP
5 Thrusters 135/95
30 Double Unders

Rest 3 min

6 min AMRAP
10 Wall Balls 30/20
30 Double Unders

Rx+: 165/110

F: Every 2 minutes for 8 minutes - 4 sets
5 Back Squat

@ the 8 minute mark

Every 2 minutes for 8 minutes - 4 sets
5 Bench Press

C)
3 Rounds
Pigeon/Box Pigeon x 45 sec/side
Box Shoulder Stretch x 45 sec

Wednesday - 4.22.15

1) Nutrition Seminar - Friday at 615ish pm.  
There will be some new information, and this is an opportunity to have a fire lit.  If I ever find myself sliding or plateauing nutritionally, I typically reference back to an article or book to help myself get back on track.  Having that constant reminder and motivation allows me to stay on point longer.  This can be that chance for you this Friday.  Don't sleep on this folks, use us to get yourself to that next level with a program that can work for the long haul.
There wil also be a recipe swap and pot luck this Friday.  Please make a healthy dish, preferably real food and not a faux paleo-dessert, and include several copies of the recipe to share with others, and dig in to other food.  Need to feed your children, bring them too.  Come in to eat, and then find out if what you just ate or made is actually healthy. 

A)
C/F: Active Recovery Wednesday
6-8 Rounds

Hill Sled pulls - go heavy, go light, sprint, walk, forward, backward, sideways..."anyway you want it that's the way you need it"
3 Skin the Cat
20 KB/DB Side Bends - 10 each side
2 Crossover Symmetry Exercises - rotate through the movements on the boards every round
30-60 sec Stability Hold

B)
3-5 Rounds
Child's Pose x 45 sec
Figure Four x 45 sec/side
T Stretch x 30 sec/side

Tuesday - 4.21.15

1) Congrats to all of our teams who competed at CrossFit Pickens this past weekend. Both of our female teams took first place in their divisions, and our male team took fourth.

2) Lulu Lemon trunk show is Tuesday from 430-630. Get yourself something special. Invite your family and friends. Christmas is just around the corner, so start shopping today.

3) It's time for goal setting and achieving. Nutrition, whether you like it or not, is the key to most if not all of your performance and body goals. Our spring nutrition seminar is this Friday. Come in early around 615 pm with or without a healthy dish, and said dish's recipe. Eat other people's food, and listen to how you can own the rest of 2015, and beyond. Come get some...free food and nutrition counseling. It never hearts to be reminded that food as fuel is important.

A)
C: 8-10 minutes to establish
1x5 Deadlift - 10 lbs heavier than last week

@ the 8-10 minute mark

Complete 3 x ME Strict Chin ups by the 16 min mark

F: 5 RFT
12 Deadlift
9 Hang Clean
6 Pull ups

B)
C: "DT" + some
5 RFT

12 Deadlift 155/105
9 Hang Clean 155/105
6 Push Jerk 155/105
3 Bar Muscle ups

Rx+: 185/125

F: EMOM x 14 - 7 sets
Min 1: 5 RDL
Min 2: 200m Run + ME Abmat SU

C)
3 Rounds
Banded Hamstring x 30 sec/side
Vertical Post Side Stretch x 30 sec/side

Monday - 4.20.15

What's going on at CFEC this week you ask? Well let me tell you.

1) Tuesday April 21, 430-630 pm: Lulu Lemon Trunk
Invite everyone you know to this. It's not simply for CFEC folks. If you like Lulu Lemon, so will your friends and family. That my friends, is logic.

2) Friday April 24, 615 pm until: Nutrition Seminar, Recipe Swap, and maybe a trophy for the Red Team for wining the CFEC Intramural Open
Bring a healthy dish, and some copies of the recipe to share. Come eat, and if you want to stick around, I'll be doing a nutrition seminar afterward. This is the same information that the nutritional study folks receive.

A)
C: 10 minutes to complete
3x5 Back Squat - 5 lbs heavier than your last Back Squat

@ the 10 minute mark

3x5 Press - 2.5 lbs heavier than your last Press

F: 20 minute AMRAP
10 Bulgarian Split Squat - 5 each leg, add weight as needed
15 HRPU
20 Chainsaw Rows - 10 each arm

B)
C: For Time
1 High Hang Snatch 155/105
10-9-8-7-6-5-4-3-2-1
HSPU - go strict at the beginning of each round for as many reps as possible

Rx+: 185/125

-you will have 2 scores, time and number of Strict HSPU

F: For Time
20-18-16-14-12-10-8-6-4-2
1 arm DB Snatch - Alternate reps each round (10 right/10 left, 9 right/9 left, etc.)
10-9-8-7-6-5-4-3-2-1
Press

C)
3 Rounds
Couch Stretch x 45 sec/side
OH Banded Shoulder Stretch x 30 sec/side

Friday - 4.17.15

A)
C/F: With a running clock
"Isabel"
30 Power Snatch 135/95

@ the 10 minute mark

Every 3 min for 9 min - 3 sets
400m Run

@ the 20 minute mark

"Grace"
30 Clean and Jerk 136/95

B)
3 Rounds
Spider stretch x 30 sec/side
Foam Roll x 1 min

Thursday - 4.16.15

A)
C: 10 minutes to complete 
3x5 Back Squat or Front Squat - across

@ the 10 minute mark

10 minutes to complete 
3x5 Bench Press - across

-add 5 lbs to your last Back Squat or Front Squat
-add 2.5 lbs to your last Bench Press


F: EMOM x 18 - 6 sets
Min 1: 40 Double Unders (80 singles, or Double Under practice)
Min 2: 5 Burpees + ME Thrusters
Min 3: Rest

-You have 2 options for the thrusters. First, which is my suggestion, work for a heavy 2-3 reps.  Second blast your heart, go light and fast, and work for the entire minute
 
B)
C: For Time
12 Front Squats 185/135 or OHS 135/95
120 Double Unders
9 Front Squats 185/135 or OHS 135/95
90 Double Unders 
6 Front Squats 185/135 or OHS 135/95
60 Double Unders
3 Front Squats 185/135 or OHS 135/95
30 Double Unders

-Rx+: 225/155 or 165/110

F: Every 3 minutes for 15 minutes -  5 sets
ME DB Incline Bench - place a 45 lb plate under one side of the bench
40 Dynamic Step ups - 20 each leg

C)
3 Rounds
Pigeon/Box Pigeon x 45 sec/side
Box Shoulder Stretch x 30 sec

Wednesday - 4.15.15

A)
C: 10-15 minutes working on a skill or movement of your choice.  Remember, keep it light weight, and low volume; this is not meant to exhaust you, or wear you out for the rest of the week.

and/or

C/F: 3-5 Rounds Not For Time
100 Battleropes
3 Wall Walks + ME Handstand Hold on the third rep
50 Yard KB/DB Butler Walk - 25 yds down, then switch hand positions for the return journey
20 Barbell Rollouts
3 Crossover Symmetry Movements - rotate through both sides of the exercise guide.  Try to get comfortable with these as they are great for warming up, cooling down, and strengthening your shoulders.  I'd highly recommend incorporating this into your weekly routine, whether it's programmed or not.

B)
4 Rounds
Child's Pose x 45 sec
Figure Four x 30 sec/side
Banded Full Squat x 30 sec





 

Tuesday - 4.14.15

The volunteers for our next Nutritional Study have been selected. 7 of 8 have confirmed, I'm still waiting on one more, and if she says no, I'll pick someone else. The following have been confirmed:

Ladies
-Ashley Hodges
-Melissa Visioli
-Merry Mac Miller

Gentlemen
-Josh Wilson
-Matt Bradford
-Matt Hydrick
-Nate Thomason

For those of you that weren't selected, on Friday April 24, at 630 pm, we will have a Nutritional Seminar open to all who are interested in learning, or are ready to kick start your eating habits through the summer and beyond. This will also be a post Open social, where we will give dap to the Red team, eat healthy(ish) foods created by y'all (recipe swap), and just hang out together for an evening. Save the date, again, that's Friday April 24 at 630 pm..

A)
C: 8-10 minutes to complete
1x5 Deadlift - 10 lbs heavier than last week

@ the 8-10 minute mark

Complete 3x ME Strict Pull ups by the 16 minute mark

F: Every 2 minutes for 14 minutes - 7 sets
10 SDHP
12/10 Calories on the Assault Bike

B)
C: 12 min AMRAP
9 Deadlifts 225/155 (Rx+ 275/185)
15 Box Jumps 24/20
21 KBS 70/53

F: 12 min AMRAP
9 Deadlifts
15 Box Jumps
21 RKBS

C)
3 Rounds
Banded Hamstring x 30 sec/side
Vertical Post Side Stretch x 30 sec/side

Monday - 4.13.15

A)
C: 10 minutes to complete
3x5 Back Squat - 5 lbs heavier than your last Back Squat

@ the 10 minute mark

6 minutes to complete 
3x5 Press - 2.5 lbs heavier than last Monday's Press

F: EMOM x 15
Minute 1: 5 Front Squats 
Minute 2: 5 Push Press
Minute 3: ME Hollow Rocks

B)
C: "Nasty Girls"
3 RFT
50 Air Squats
7 Muscle ups
10 Hang Power Cleans 135/95

F: 3 RFT
50 Air Squats
14 Ring Push ups
10 Hang Power Cleans

C)
3 Rounds
Couch Stretch x 30 sec/side
OH Banded Shoulder x 30 sec/side

Friday - 4.10.15

A)
C: "Elizabeth" - 10 min cap
For Time
21-15-9
Power Clean 135/95
Ring Dips

F: For Time
100 Pull ups
100 Box Jumps - jumps only for this one, so choose an appropriate box height
100 Slamballs
200 Lateral Skiers

-partition reps as needed

B)
C: Every 2 min for 10 minutes - 5 sets
3 TnG Power Clean @ 75-80% of 1 RM

@ the 10 minute mark

For Time - 10 min cap
100 Pull ups
-Every time you drop off the bar, perform 5 Box Jumps 30/24

C)
3 Rounds
Spider Stretch x 30 sec/side
Butterfly to Runner Stretch x 30 sec/side
Calf Stretch x 30 sec/side

Thursday - 4.9.15

A)
C: 10 minutes to complete
3x5 Back Squat or Front Squat - across

@ the 10:00 mark

10 minutes to complete
3x5 Bench Press - across

-if you choose to Back Squat, add 5 lbs. to Monday's workout.
-if you Front Squat, follow the same format for the Back Squat on Monday
-the Bench Press will also follow the same format as the Back Squat from Monday

F: 9 min AMRAP
3 Wall Balls
6 Abmat SU
6 Wall Balls
12 Abmat SU
9 Wall Balls
18 Abmat SU
12 Wall Balls
24 Abmat SU
etc.,

-Wall Balls increase by 3 per round, and Abmat SU always double the Wall Ball rep scheme

B)
C: 9 min AMRAP
3 Thrusters 115/75
3 T2B
6 Thrusters 115/75
6 T2B
9 Thrusters 115/75
9 T2B
etc.,

-Rx +, 155/105

F: Every 3 min for 18 min - 6 sets
ME DB Bench Press
25 Yard High Knee Lunge

C)
3 Rounds
Pigeon/Box Pigeon x 30 sec
Box Shoulder x 30 sec


Wednesday - 4.8.15

A)
C: 10-15 minutes 
Pick a movement that you struggled with in the Open, and mess around with it.  If that movement was a weight based movement, go uber light and push technique and any necessary progressions.  If the movement was gymnastic based, work low low rep, and break the movement down into its components and work each one.  Hope that made sense, it made sense in my head.

F: 3-5 Rounds
20 Landmines
10 KB TGU Sit ups only - 5 each arm
3 mins on the Assault Bike - 15 seconds hard, 45 seconds easy
10 Back Ext.
20 Alternating Ring Plank K2E

B)
C: 3 Rounds - based on time
20 Landmines
10 KB TGU Sit ups only - 5 each arm
3 mins on the Assault Bike - 15 seconds hard, 45 seconds easy
10 Back Ext.
20 Alternating Ring Plank K2E

C)
3 Rounds
Child's Pose x 30 sec
Down Dog x 30 sec
Banded Full Squat x 30 sec

Tuesday - 4.7.15

A)
C: Every 2 minutes for 10 minutes - 5 sets 
5 Deadlift

then immediately into

Every 2 minutes for 6 minutes - 3 sets
ME Strict Pull ups

-the goal for the deadlift is to hit a challenging 5 without readjusting your grip, ie., don't let go of the bar.  Again, form is imperative versus picking up a heavy load with a rounded back.

F: 16 min AMRAP
15 Ring Rows
100 Double Unders (200 single Unders)
250m Row

B)
C: For Time
10 Muscle ups
100 Double Unders
500m Row
100 Double Unders
10 Muscle ups

F: 5 RFT
10 Deadlifts
10 Jump C2B Pull ups

C)
3 Rounds 
Banded Hamstring x 30 sec/side
Vertical Post Side Stretch x 30 sec/side

 

Monday - 4.6.15

Sign up this week if you'd like to volunteer for the second round of our nutritional study.  Sign up by Saturday; I'll be selecting 4 females and 4 males next Sunday.  Also, stay tuned for a nutritional seminar which will be open to all.  We will announce the date and time for this seminar soon, and it will go hand in hand with our CFEC Intramural Open trophy ceremony for the Red Team.
 
A)
C: Alright, so we are beginning a new strength cycle this week.  We will be concentrating on powerlifting with some olympic work sprinkled in for the next 6 weeks.  We will continue to work on Mondays and Tuesdays, with active recovery and skill work on Wednesdays, and then back at it on Thursdays, Fridays, and Saturdays.  

Every 2 minutes and 30 seconds for 7 minutes and 30 seconds - 3 sets
5 Back Squats - across

at the 10:00 minute mark

Every 1 min and 30 seconds for 4 minutes and 30 seconds - 3 sets
5 Press - across

-take some time to warm up, and then complete 3 sets of 5 with the same weight.  These sets need to have perfect form.  We will be increasing weight weekly, so this being week 1, I'm less concerned with weight.  

F: EMOM x 15 min
Min 1: 7 Back Squat  
Min 2: 7 Shoulder to Overhead
Min 3: ME Pillar Hold - up to 60 seconds

B)
C: For Time
21-15-9
OTB Burpees
Power Snatch 95/65
OHS 95/65

F: For Time
21-15-9
Burpees
Power Snatch (High Hang Snatch)
KB Goblet Squats

C)
3 Rounds
Couch Stretch x 30 sec/side
OH Banded Shoulder Stretch x 30 sec/side