WOD Blog

Monday - 12.22.14

Saw this, and thought it looked like a lot if fun.

With a running clock
5 minutes of Rowing for meters
4 minutes to establish a 2-RM Front Squat
3 Minutes of Ring Muscle ups
4 Minutes to establish a 1-RM Shoulder to Overhead
5 Minutes of Burpee Box Jump Overs 24/20

Rest 5 minutes, and then

4 min AMRAP
8 Thrusters 135/95
8 T2B

-score total meters rowed and use a 5 minute countdown on the rower

-at the 5 minute mark, attempt to find a 2-RM front squat out of a rack. Score your heaviest successful attempt

-at the 9 minute mark, complete as many ring muscle ups as possible in 3 minutes. If you can't do ring muscle ups, use this as a rest period

-at the 12 minute mark, attempt to find a 1-RM shoulder to overhead from the front rack position out of a rack. Score your heaviest successful attempt

-you should have 6 separate scores for this WOD

Recovery
A) 200-400m Run
B) Couch Stretch x 2 min/side
C) Box Shoulder Stretch - 4 x 20 sec
D) Foam Roll/Lax Ball as needed

Saturday - 12.20.14

For Time
100 Double Unders (Singles x 2ish)
5 Rounds of Cindy
80 Double Unders
4 Rounds of Cindy
60 Double Unders
3 Rounds of Cindy
40 Double Unders
2 Rounds of Cindy
20 Double Unders
1 Round of Cindy

Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 12.19.14

A)
C: Every 2 minutes for 16 minutes - 8 sets
2 Squat Snatch or 2 Squat Clean and Split Jerk - your choice of movement and weight

F: Every 2 minutes for 16 minutes - 8 sets
3-5  HBBS - climbing

B)
C: For Time
21-18-15-12-9
HSPU
Box Jump 30/24

F: For Time
40-30-20-10
Step ups - no more than a 20" box, add weight as needed
100m Run

Recovery
A) 200-400m Walk
B) Overhead Banded Shoulder - 3 x 20 sec/side
C) ABCS - 4 x 20 sec/side
D) Foam Roll/Lax Ball as needed

Thursday - 12.18.14

A)
C: For Time
800m Run
50 Alternating KB Clean - 25 each arm, choose your own weight
5 Rope Ascents
600m Run
35 Alternating KB Clean
3 Rope Ascents
400m Run
20 Alternating KB Clean
1 Rope Ascent

F: 3 RFT
UB ME Strict Press
50 Mountain Climbers
2 min of Rest

B)
F: 5 RFT
5 Ring/Paralette Dips
30 Flutter Kicks
12 Renegade Rows - 6 each arm

Recovery
A) 200-400m Walk
B) Pigeon x 2 min/side
C) 2 way Post Stretch - 3 x 20 sec/side
D) Foam Roll/Lax Ball as needed

Wednesday - 12.17.14

A)
C: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
Bench Press
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 75%
3 @ 85%
1 @ 95%
1 @ 101+%
1 @ 101+%

F: Every 5 minutes for 20 minutes - 4 sets
100' KB/DB Farmer's Walk (indoors)
16-20 Front Rack Barbell Lunges
20-25 Abmat Sit-ups

B)
C: For time
30 Pull ups
15 Power Clean 135/95
10 Muscle ups
15 Power Clean 135/95
30 Pull ups

F: 9 min AMRAP
3 Power Cleans
6 Burpees
9 Box Jumps

Recovery
A) 200-400m a Walk
B) Child's Pose x 2 min
C) Front Rack Band Stretch - 3 x 20s/side
D) Foam Roll/Lax Ball as needed

Tuesday - 12.16.14

A)
C: Every 2 minutes for 10 minutes - 5 sets
HBBS
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%

then, every 3 minutes for 6 minutes - 3 sets
HBBS
1 @ 101+%

F: Every 2 minutes for 14 minutes - 7 sets
10 Alternating 1 Arm DB Snatch
10-15 HRPU

B)
C: EMOM x 12
Minute 1: 30 seconds of Hang Snatch 135/95, 30 seconds of rest
Minute 2: 30 seconds of Front Squats 135/95, 30 seconds of rest
Minute 3: 30 seconds of  T2B, 30 seconds of rest

-Score reps of each 30 second work period separately 

F: For time
500/400m Row
35 KBS
500/400m Row
35 Pull ups
500/400m Row
35 KBS 

Recovery
A) 200-400m Walk
B) Couch Stretch x 2 min/side
C) Spider Stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Monday - 12.15.14

I want to give much thanks to Shawn Hanna, who was the driving force, point man, and mastermind of the CFEC Christmas Party. The turnout was great, as was Earle Street's food. I also want to thank the CFEC community. Without everyone's participation, it wouldn't have been nearly as fun. We appreciate everyone, more than y'all know.

A)
C: Every 2 minutes for 10 minutes - 5 sets
2 Jerk Dips + 1 Split Jerk

-perform 2 controlled dips as if you were going to jerk, then on the third dip perform a split jerk
-technique is more important than weight today

F: Every 2 minutes for 10 minutes - 5 sets
6-8 RDLs
5-30 Double Unders

B)
C: Every 3 minutes for 24 minutes - 8 sets
250/200m Row

-all out effort, use countdown mode on rower, and score each row
-remember we are maxing out on back squat tomorrow

F: 4 RFT
10 Deadlift
10 Push Press
10 Box Jump Overs
200m Run

-use one bar, so weight for deadlift and push press will be the same

Recovery
A) 200-400m Walk
B) Banded Hamstring x 2 min/side
C) Box Shoulder Stretch - 4 x 20 sec
D) Foam Roll/Lax Ball as needed

Saturday - 12.13.14

"Eva"
5 RFT
800m Run
30 KBS 70/53
30 Pull ups

Or, w/ a partner

10 RFT
400m Run
15 KBS
15 Pull ups

-one athlete runs, while the other performs KBS and pull ups

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 12.11.14

A)
C: Every 2 minutes for 14 minutes - 7 sets
1 Deadlift @ 55, 65, 75, 80, 85, 90, 95%

Then every 2 minutes for 6 minutes - 3 sets
1 Deadlift @ 101-105%

F: "Death by Wall Ball"
Minute 1: 2 Wall Balls
Minute 2: 4 Wall Balls
Minutes 3: 6 Wall Balls
Etc.
-If you miss a round, reset and start over with a heavier ball
-work for 20 minutes

B)
C: "King Kong"
3 RFT
1 Deadlift 455/300
2 Muscle ups
3 Squat Cleans 250/165
4 HSPU

-if you can't go prescribed, perform Deadlifts @ 80-90% of 1 RM and squat cleans @ 70-80% of 1 RM

F: 5 RFT
12 Box Jumps
12 Ring Rows

Recovery
A) 200-400m Walk
B) ABCS - 3 x 30 sec/side
C) Brandy's Butterfly x 2 min
D) Foam Roll/Lax Ball as needed

Thursday - 12.11.14

I don't know about y'all, but my legs hurt...blasted Karen.

A)
C: w/ a partner
10 RFT - 5 rounds each

20/15 Calorie Row - reset rower between attempts
Plank - as long as it takes for your partner to row the prescribed number of calories

F: Every 2 minutes for 10 minutes - 5 sets
4-6 Bench Press
2-4 Hoglines

B)
C: 3-5 Rounds not for time
4 Barbell TGU - 2 each side
15 Hollow Rocks

F: EMOM x 16 - 8 sets
Minute 1: 1-8 HSPU
Minute 2: 5 High Hang Snatch or High Hang Clean
-do the opposite of the movement you performed for ground to overhead on Tuesday.

-the concept for HSPU is the same as last week. If you need practice or technique work, today is your opportunity. Work on handstand holds, or if you feel good with HSPU, get after them with deficit or strict work.

Recovery
A) 200-400m Row
B) Down Dog x 2 min
C) Spider Stretch w/ twist 2 x 1 min/side
D) Foam Roll/Lax Ball as needed

Wednesday - 12.10.14

THIS JUST IN...Athletes at CFEC hate...hate burpees!  I've always known it, but as the study continues, the numbers are overwhelmingly stacked against burpees.  So I'm going to pose a question this evening.  Please feel free to answer in the comment section.  What's worse, burpees indoors, or running outside in miserably cold temperatures?  I'm very curious, as "winter is coming."

Reminder: Thursday's schedule has changed this week only.  
-There will be a 430 pm class, but no 530 or 630 pm class so we can all get to the Christmas party by 6 pm.

A)
C: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
Bench Press
Set 1: 5 @ 65%
Set 2: 3 @ 75%
Set 3: 3 @ 85%
Set 4: 1 @ 90%
Set 5 1 @ 95%
Set 6: 1 @ 98%
Set 7: 8 @ 80-83%
Set 8: 8 @ 80-83%

F: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
4-6 Deadlifts
12-16 DB Step ups - 6-8 each leg

B)
C: For Time
5 Power Snatch 135/95
40 Double Unders
10 Power Snatch 115/75
40 Double Unders
15 Power Snatch 95/65
40 Double Unders
20 Power Snatch 75/55
40 Double Unders

F: 3 RFT
20 Slamballs
30 AbmatSU
20 Hurdle Jumps

Recovery
A) 200-400m Walk
B) Pigeon Stretch x 2 min/side
C) Calf Stretch - 2 x 1 min/side
D) Foam Roll/Lax Ball as needed

Tuesday - 12.9.14

This Thursday Dec. 11, in honor of the Christmas Party, we will be modifying our evening class schedule.  We will be adding a 430 class, and canceling the 530 and 630 classes.  KidFit classes will run at their normally scheduled times.
This is also the final week to bring in toys and/or nonperishable food items as the "Toys for Tots" box, and the AIM food drive boxes will all be picked up on Friday.  Thank you to everyone that has donated thus far.
  
A)
C: Every 2 minutes for 12 minutes - 6 sets
HBBS
4 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ 95-98%

Then 1 ME UB set @ 90%

F: EMOM x 14 - 7 sets
Minute 1: 5-10 Pull ups
Minute 2: 8 Bulgarian Split Squat - 4 each leg

B)
C: "Karen"
For Time
150 Wall Balls 20/14

Rest 2 minutes, then

For Time
20 Muscle ups

F: For Time
21-15-9
Ground to Overhead - Snatch or C&J, your choice
Burpees

Recovery
A) 200-400m Walk
B) Figure Four Stretch x 2 min/side
C) Child's Pose x 2 min
D) Foam Roll/Lax Ball as needed

Monday - 12.8.14

A)
C: EMOM x 8
1 Strict Press @ 55, 65, 70, 75, 80, 85, 90, 95%

Rest 2 min, then

Every 2 minutes for 6 minutes
1 Strict Press @ 101-105%

F: 3 Rounds for max reps
1 minute Calorie Row
1 minute RKBS
1 minute Plank
3 minute Rest

B)
C: 10 minute Climbing Ladder
3 Clean and Jerk 135/95
3 T2B
6 Clean and Jerk 135/95
6 T2B
9 Clean and Jerk 135/95
9 T2B
etc...

F: 3 Rounds
6-8 Front Squats - from ground
6-8 Single Arm DB Strict Press - each arm
1 minute of Double Under/Double Under Practice

Recovery
A) 200-400m Walk
B) 5 way Banded Shoulder x 1 min/position
C) Foam Roll/Lax Ball as needed

Saturday - 12.6.14

4 RFT w/ a partner - one work, one rest
-Alternate movements
100 Double Unders
40/30 Calorie Row
30 Plank Ring K2E
20 Sandbag Box Step Overs 20"
100 Battleropes

-Every even minute, both partners do 5 burpees, 2, 4, 6, 8, etc.

Recovery
A) 500m Technique Row (damper on 5)
B) Foam Roll/Lax Ball as needed

Friday - 12.5.14

Alright y'all, tomorrow is the last day to buy tickets to the Christmas party.  Turn out so far looks great, and the more the merrier.  We'll be at Earle Street Kitchen and Bar next Thursday, Dec 11 from 6-9pm.  Stay tuned for changes in the Thursday night class schedule.   

A)
C: Every 2 minutes for 12 minutes - 6 sets
Deadlift
8 @ 58% 
6 @ 68%
4 @ 78%
2 @ 88%
1 @ 95%
1 @ 98%

F: Every 2 minutes for 12 minutes - 6 sets
10 DB Lunges - 5 each leg
10 Ring Dips

B)
C: 5 RFT
1 Power Snatch + 4 OHS 175/115
20-16-12-8-4 Push Press 175/115
8 Ring Dips

F: For Time
10-8-6-4-2 Manmakers - no squat
6-9-12-15-18 SDHP


Recovery
A) 200-400m Walk
B) Couch Stretch x 2 min/side
C) Banded Bully x 2 min/side
D) Foam Roll/Lax Ball as needed

Thursday - 12.4.14

A)
C: 3-5 Rounds NFT
10 Barbell Rollouts
3 Rope Ascents
20 GHDSU
50 ft Handstand Walk
30 AbmatSU
 
F: EMOM x 32 - 8 Sets
Minute 1: 3 OHS - ground or rack, your choice
Minute 2: 5-10 T2B
Minute 3: 1-2 Rope Ascents
Minute 4: Rest

-Today is about getting better, and practicing.  The rep scheme is intentionally low, as technique and form are the main priority.  If you feel good about any movements, you are more than welcome to push the weight (OHS), the pace (T2B), or the scale (legless).  Otherwise, again work technique (OHS), practice the rhythm of stringing reps together (T2B), or work the footwork of a rope ascent and descent .

Recovery
A) 200-400m Walk
B) 3 Way Banded Hamstring x 2 min/side/position
C) Box Shoulder Stretch - 3 x 30 sec
D) Foam Roll/Lax Ball as needed

Wednesday - 12.3.14

A)
C: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
Bench Press
Set 1: 5 @ 65%
Set 2: 5 @ 75%
Set 3: 3 @ 85%
Set 4: 3 @ 90%
Set 5: 1 @ 93-95%
Set 6: 1 @ 95-98%
Set 7: 8 @ 80%
Set 8: 8 @ 80%

F: 20 minute AMRAP
With a partner - one work, one rest - alternating rounds
10 Clean and Jerk
150m Row

B)
C: 5 RFT
20 Calorie Row
7 Strict HSPU
7 Power Clean 185/135

F: Every 3 minutes for 15 minutes - 5 sets
5 Floor Press
16 1 Arm DB Row - 8 each arm
11 Hip Extensions

Recovery
A) 200-400m Walk
B) Box Pigeon x 2 min/side
C) Sink Mobilization x 2 min
D) Foam Roll/Lax Ball as needed

Tuesday - 12.2.14

A)
C: Every 2 minutes for 10 minutes - 5 sets
HBBS
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%

1 ME UB set @ 87%

F: "Helen" - 12 min cap
3 RFT
400m Run
21 KBS 53/35
12 Pull ups

B)
C: "Helen"
3 RFT
400m Run
21 KBS 53/35
12 Pull ups

Rest 2 min

2 RFT
15 T2B
15 Wall Balls 30/20

F: 4 RFT
12 1 Arm DB/KB Snatch - 6 each arm
35 Double Unders (Singles x 3)

Recovery
A) 200-400m Walk
B) Spider Stretch x 2 min/side
C) T Stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Monday - 12.1.14

A)
C: Every 2 minutes for 12 minutes - 6 sets
2 Strict Press @ 93-98%

F: Every 2 minutes for 12 minutes - 6 sets
4-6 Pause Front Squats - 2 second pause in the hole

B)
C: For Time
12-9-6
Deadlift 315/205
Bar Muscle up

F: 3 Rounds for Max Reps
1 minute of Wall Balls
1 minute of Rest
1 minute of Push ups
1 minute of Rest
1 minutes of Box Jumps
1 minute of Rest

Recovery
A) 200-400m Walk
B) ABCS - 2 x 1 min/side
C) Shoulder Post Stretch - 3 x 30s/side
D) Foam Roll/Lax Ball as needed

Saturday - 11.29.14

Sorry for untimely posting this week.

For Time
In teams of 2, one work, one rest
200 Battleropes
100 Box Jumps
75 Power Snatch 75/55
50 HSPU (100 Push ups)
25 Muscle ups (50 Ring Dips)

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed