WOD Blog

Saturday - 7.4.15

A)
C: 7 RFT
4 Power Snatch 155/105
4 Muscle ups
4 Clusters 155/105
4 Back Squats 155/105
4 Burpee C2B Pull ups
4 HSPU
40 Double Unders

Rx+: 185/135

F: 7 RFT
4 High Hang Snatch
4 C2B Pull ups
4 Thrusters
4 Burpee Box Jumps
4 Deadlift
4 Hoglines
40 Double Unders (40 Singles)

B)
10-15 minutes
Foam Roll and Lax Ball

Friday - 7.3.15

Okay, so tomorrow's workout is still up in the air.  I can't finalize it until I see what the turnout is tomorrow.  These are the movements you will most likely see though.  These are in no particular order or pairing, and these may not be all the movements we do.  So just come in at 930 tomorrow and see what happens.    

A)
C/F: With a running clock
0:00-10:00
Slamball
HRPU

10:00-20:00
Row for calories
Push Press

20:00-30:00
Assault for calories
KBS

 

Thursday - 7.2.15

Holiday Schedule
Friday, July 3 - 930 am class and 1030-Noon open gym
Saturday, July 4 - 930 am class only
Monday, July 6 - Regular Schedule

A)
C: Every 90 sec for 12 minutes - 8 sets
3 High Hang Clean + 1 Jerk

-climb until your last 3 sets, then keep your weight the same across.  2.5-5 lbs heavier than last week

F: Every 3 minutes for 12 minutes - 4 sets
10 Back Rack High Knee Step ups - 5 each leg, 20/16" 
3 Hoglines
10-16 Russian Twists

A2)
C: To be completed on your own time
3x5 Back Squat or Front Squat - 5 lbs heavier than your last BS or FS
3x5 Bench Press - 2.5 lbs heavier than your last BP

B)
C: For Time
100 OHS 95/65

-10 T2B every time the bar comes down from the overhead position
-Rx+: 135/95

F: 5 RFT
5 1 arm DB Snatch R
10 KB Goblet Squats
5 1 arm DB Snatch L
10 Suitcase Crunches

C)
3 Rounds
Spider Stretch x 45 sec/side
Full Banded Squat Stretch x 60 sec
Box Shoulder Stretch x 30 sec

Wednesday - 7.1.15

Holiday schedule
Friday, July 3 - 930 am class, Open gym 1030 am - 12 pm
Saturday, July 4 - 930 am class, No open gym
Monday, July 6 - Regular schedule

A)
C: Every 2 minutes for 16 minutes - 8 Rounds
1 Hill Sprint - these are meant to be all out efforts

F: Every 2 minutes for 16 minutes - 8 sets
6-8 GHDSU or 10-15 Abmat SU - add weight to Abmat as needed
20 Sledghammer Strikes

B)
C: 3-5 Rounds
15 Hollow Rocks
60 second Pillar Hold
20 Sledgehammer Strikes
ME Glute Ham Holds

F: 3-5 Rounds
60 second Pillar Hold
1 Hill Sprint
ME Glute Ham Hold
1 Hill Sprint

C)
3 Rounds
Child's Pose x 45 sec
Down dog x 45 sec

Tuesday - 6.30.15

In honor of Independence Day, we will be running a modified schedule on Friday July 3.  We will run a class at 930 am, and then have an open gym from 1030-Noon.  We will also be running our normal 930 am workout on Saturday July 4, but will not have the open gym after. 

A)
C: EMOM x 16 - 4 sets
Min 1: 10-16 Pistols (5-8 each - alternate)
Min 2: 10-15 GHDSU
Min 3: 10 Deadlift 245/165
Min 4: Rest

Rx+: 275/185

F: For Time
15-14-13...3-2-1 Pull ups
1-2-3...13-14-15 HSPU

B)
C: 10 RFT 
5 HSPU
5 Cleans @ 135/95, 155/105, 185/135, 205/145, 225/155, 255/175, 275/185, 295/195, 315/205, 335/215  

-climb each round until you can't, then keep your weight the same until 10 rounds are completed

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

Monday - 6.29.15

A)
C: Week 3/3
Every 90 sec for 12 minutes - 8 sets

3 High Hang Snatch

-climb until your last 3 sets, then keep your weight the same across.  2.5-5 lbs heavier than last week

F: Every 90 sec for 12 minutes - 8 sets
5 High Hang Snatch + 5 OTB Burpees

A2)
C: To be performed on your own time
3x5 Back Squat - 5 lbs heavier than your last BS
3x5 Press - 2.5 lbs heavier than your last Press

B)
C: 10-8-6-4-2
Front Squat 185/135
Box Jump 30/24 - no step ups unless you have an injury preventing you from jumping
200m Run

F: 10-8-6-4-2
Front Squat
Box Jump - no step ups unless you have an injury preventing you from jumping
200m Run

C)
3 Rounds
Couch Stretch x 45 sec/side
Calf Stretch x 30 sec/side

Friday - 6.26.15

A)
C: With a running clock
0:00-10:00

Every 2 minutes for 10 minutes - 5 sets
3 Bench Press @ 80-90% of your 1 RM from 6.4.15

10:00-20:00
21-15-9
HSPU
Slamball 50/30
10 GHDSU

Rx+: 9"/6" Deficit for HSPU

20:00-finish
400m Run
25 Box Jumps
50 Push Press 115/75
25 Box Jumps
400m Run

F: With a running clock
0:00-10:00

21-15-9
Lunges - add weight as needed
V-ups
10 Barbell Bicep Curls

10:00-20:00
Every 2 minutes for 10 minutes - 5 sets
6-10 Bench Press

20:00-finish
400m Run
25 Box Jumps
50 RKBS
25 Box Jumps
400m Run

B)
3 Rounds
Spider Stretch x 45 sec/side
Sink Mobilization x 30 sec
Calf Stretch x 30 sec/side

Thursday - 6.25.15

A)
C: Every 90 sec for 12 min - 8 sets
3 High Hang Cleans + 1 Jerk - climb until your last 3 sets, then keep your weight the same across.  The goal should be to go 2.5 to 5 lbs heavier than last week

F: 3 Rounds
1 min AMRAP Push Press
1 min Rest
1 min AMRAP MB Clean
1 min Rest

B)
C: Every 2 min for 20 min - 10 sets
3 Muscle ups
5 Power Cleans 155/105
7 Burpees

Rx+: 185/135 - otherwise known as "Hulk Hogan" courtesy of CFNE, your score is your slowest round

F: Every 2 min for 20 min - 10 sets
12 Deadlifts
7 Burpees
5 Hang Cleans - same weight as deadlift

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


 

Wednesday - 6.24.15

A)
C: For Time
5-4-3-2-1

Calorie Assault x 5
Rope Ascent

F: With a partner
5 RFT

30 Calorie Row
30 MB Abmat Tosses 

B)
C: 5 Rounds
15/12 Calorie Row as fast as possible
Rest as needed

F: Not for time, but at a good clip
25-20-15-10-5

Calories on the Assault Bike 
Battleropes x 3

C)
3 Rounds
Child's Pose x 45 sec
Figure Four Stretch x 30 sec/side
Down Dog x 45 sec

Tuesday - 6.23.15

A1)
C: EMOM x 16 - 4 Rounds
Min 1: ME Ring Dips
Min 2: 5 Bent Over Row - climbing
Min 3: 6-8 GHR
Min 4: Rest

F: EMOM x 16 - 4 Rounds
Min 1: ME Ring Dips or Ring Push ups
Min 2: 16-24 1 arm DB Row - 8-12 each arm
Min 3: 100m Run
Min 4: Rest

A2)
C: On your own time
1x5 Deadlift - 10 lbs heavier than your last DL
3xME Chin ups

B)
C: 3 RFT
10 C2B Pull ups
30 SDHP 75/55
50 Double Unders

F: 3 RFT
10 Pull ups or 20 Jump Pull ups
30 SDHP
50 Double Unders or 75 Single Unders

C)
3 Rounds
Banded Hamstring x 30 sec/side
Banded Bully x 30 sec/side
Calf Stretch x 30 sec/side

Monday - 6.22.15

Hope everyone had a great weekend.  Obviously, the heat is here to stay, and last week was tough.  Come in and acclimate to the heat and humidity, and remember to stay hydrated.  Our minimum recommendation is half your body weight in fluid ounces.  If I weigh 200 lbs., I should drink at least 100 fluid ounces.  I'd also recommend drinking plain coconut water instead of horribly unhealthy sports drinks like Gatorade.  It's a better alternative to replenish electrolytes during these hot days.
Also, if anyone would like to schedule a nutrition consultation with me, please shoot me a text at 864-353-0214.  Please include your name since I don't have most of your numbers.

A)
C: Week 2
Every 90 sec for 12 minutes - 8 sets

3 High Hang Snatch - climb until your last 3 sets, then keep your weight the same across.  The goal should be to go 2.5 to 5 lbs heavier than last week

F: Every 90 sec for 12 minutes
Odd Sets: 10 Front Squats - out of the rack
Even Sets: 10 DB Shoulder to Overhead

A2)
C: On your own time
3x5 Back Squat - 5 lbs heavier than your last BS
3x5 Press - 2.5 lbs heavier than your last Press

B)
C: 10 min AMRAP
3 OHS 135/95
3 T2B
6 OHS 135/95
6 T2B
9 OHS 135/95
9 T2B
and so on

-Rx+: 165/110

F: 10 min AMRAP
3 OHS or Air Squat
3 Ring Plank K2E
6 OHS or Air Squat
6 Ring Plank K2E
9 OHS or Air Squat
9 Ring Plank K2E
and so on

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

Saturday - 6.20.15

A)
In teams of 4
Run 1600m w/ a kettlebell
200 Push ups at the 400m mark
200 Goblet Squats at the 800m mark
200 KBS at the 1200m mark
100 Burpees at the 1600m mark

-partition reps as needed, but only one person can work at a time

B)
EMOM x 30
1 Power Clean 225/155
2 Muscle ups
3 HSPU

C)
10-15 minutes
Foam Roll and Lax Ball

Friday - 6.19.15

I highly recommend bringing a towel for today's workout as there is a lot of bar work.  Chalk and sweat don't mix well, and together they can shred your hands.  Many a hand modeling gig has been foiled by the mixture of these natural born enemies.
 
A)
C: With a running clock
0:00-10:00

"Isabel"
30 Power Snatch 135/95

10:00-20:00
7 min AMRAP

ME 1 Bar Muscle up + 1 C2B Pull up + 1 Pull up + 1 T2B = 1 Rep

-movements must be performed unbroken to count as a rep

20:00-30:00
10-9-8-7-6-5-4-3-2-1

Deadlift 225/155
Dynamic Push up

Rx+: 275/185

F: With a running clock
0:00-10:00

30 Power Snatches

10:00-20:00
EMOM x 7

5-8 Pull ups + 5-8 T2B

20:00-30:00
10-9-8-7-6-5-4-3-2-1

Deadlift
100m Run

B)
3 Rounds
Pigeon/Box Pigeon x 45 sec/side
Hammie Stretch x 30 sec/side

Thursday - 6.18.15

A1)
C: Every 90 seconds for 12 minutes - 8 sets
3 High Hang Clean & Jerk

-just a reminder, we are recommending squat cleans and slit jerk, but they are not required
-like the snatches on Monday, the goal here is perfect technique, so keep the weight manageable 


F: Every 3 minutes for 12 minutes - 4 sets
5 Bench Press
10 Renegade Row
15 Push Press 45/35
30 Double Unders or 50 singles

A2)
C: To be completed on your own time or in lieu of A1 or B
3x5 Back or Front Squat - 5 lbs heavier than your last BS or FS
3x5 Bench Press - 2.5 lbs heavier than your last BP

B)
C: For Time
21-15-9
Thrusters 115/75
27-21-15
Box Jumps 24/20

Rx+: 135/95

F: For Time
30-24-18
Wall Balls
Step ups 20/16

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

Wednesday - 6.17.15

A)
C: 5 Rounds
400m Run 
Work to Rest 1:1

-So you want to be a competitor? Well, here you go, push the pace on these and enjoy.  If you want to improve your heart, trust me, start training with interval running.  It sucks, but it is very effective.

F: 5 Rounds
ME Calories on the Assault Bike in 45 sec
Rest 1 min
ME Burpees in 45 sec
Rest 1 min

B)
C: Not for Time
100 GHDSU
50 LB Ext.

-partition reps as needed

F: Not for Time
100 Hollow Rocks
100 Sledghammer Strikes
100 Calorie Row

-partition reps/calories as needed

C)
3 Rounds
Child's Pose x 45 sec
Dancer Stretch x 1 min
Banded Full Squat x 1 min
 

Tuesday - 6.16.15

A1)
C: EMOM x 12 - 6 sets
Odd: 5 RDL - climbing
Even: 4-10 HSPU w/ a 3 second negative each rep

F: EMOM x 12 - 6 sets
Odd: 4-10 HSPU or 4-10 DB S2O
Even: 5 RDL

A2)
C: To be completed on your own time
1x5 Deadlift - 10 lbs heavier than your last DL
3xME Strict Pull ups 

B)
C: 3 RFT
500m Row
21 KBS 53/35
15/12 Ring Dips

F: 3 RFT
400m Run
21 RKBS
10/8 Ring Dips or 15/12 Parallette Dips

C)
3 Rounds
Banded Hamstring x 45 sec/side
Banded Bully x 30 sec/side

Monday 6.15.15

A few thoughts from this past weekend, two are gym related, and one is just a random thought on where we are as a society.
First CFEC Game Night was awesome.  Thanks to everyone who showed up and participated, I'd venture to say that most everyone had a pretty good time, except the folks who had to leave early because they were competing the next day, but more on them on a second.  I'd also like to give Shawn Hanna a special thanks for masterminding the night.  It was his creation and it was great.  So thank you Shawn.
As for our competitors from Clash of the Titans, congratulations to all teams.  Nicole Bowen and Alison Stall took first in the Rx Women's Division, Dan Stall and his partner from CrossFit Clemson took first in the Scaled Men's Division, and Seth Brendle and Dirk Foltz took sixth in the Rx Men's Division.
So now that gym stuff is out of the way, a little personal anecdote.  Saturday night Cindy and I went on our first date night in over a month (yikes that's too long).  We went to Nami, and had the pleasure of sitting outside on a beautiful evening, and had a great dinner (albeit surrounded by a few drunk boaters and one crying baby).  None of that was the issue.  When we got home Cindy informed me that one of Ashton's friends had apparently taken a photo of Cindy while we were having dinner and Snapchatted it to my stepdaughter with a very complimentary message on Cindy's appearance.  Again, I'm not worried in any way, but I do find it odd that some 18-20 year is taking pictures of my wife while we were on a date, even if it only existed for 6 seconds.  But it got me thinking, how often are we being photographed without our knowledge, especially women.  So really, just a reminder to everyone, be careful what you do, and what appearance you'd like to show, because you're going to be seen (potentially photographed) whether you want to be or not.  These are simply the times we live in now.

A1)
C: We are starting 3 week microcycles with a concentration on Olympic lifting.  All olympic lift work should be performed with a squat snatch, squat clean, and split jerk.  While squatting with the olympic lifts is not required for our training, it is highly recommended.  

Every 90 seconds for 12 minutes - 8 sets
3 High Hang Snatch - the goal here is perfect technique, so keep the weight manageable as we will be attempting to increase weight every week

F: Every 90 seconds for 12 minutes - 8 sets
5 Back Squats - out of a rack
50 Mountain Climbers

A2)
C: To be completed on your own time
3x5 Back Squat - 5 lbs heavier than your last BS
3x5 Press - 2.5 lbs heavier than your Press

B)
C: 4 RFT
7 Power Cleans 185/135
10 Back Rack Alt. Rev Lunges 185/135
Rest 1 minute

Rx+: 205/145

F: 4 RFT
7 Power Cleans
25 yd Walking Lunge - add weight as needed
Rest 1 min

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

Saturday - 6.13.15

A)
For Time - in teams of 3, one run, one work, one rest
3K MB Run - 200m increments
100 Snatch 75/55 (SDHP)
100 12' Wall Balls 14/10
100 Strict Pull ups (Ring Rows)
100 MB Abmat SU

-once the 3K run intervals are complete, 1 work, 2 rest 
-the MB  can never touch the ground except on a touch and go ABmat SU - 10 burpee penalty for each memeber of the team


B)
10 minutes
Fom Roll & Lax Ball

Friday - 6.12.15

A)
C: This is a workout I found that looked pretty awesome (challenging).  You can take a stab at this solo, with a partner, or as a team of 3 (which is how it was prescribed).
7 min AMRAP
50 Back Squats 135/95
50 Back Squats 185/135
AMRAP at 225/155

Rest 3 min

7 min AMRAP
50 Bench Press 135/95
50 Bench Press 155/105
AMRAP at 185/135

Rest 3 min

7 min AMRAP - solo
10 T2B
7 Burpees

-score total reps

F: With a partner or team of 3
7 min AMRAP

DB Bench Press

Rest 3 min

7 min AMRAP
KB Goblet Squat

Rest 3 min

7 min AMRAP - solo
10 T2B
20 Double Unders - 30 single unders

B)
3 Rounds
Spider Stretch x 45 sec/side
Sink Mobilization x 45 sec
Banded Full Squat x 45 sec