Friday Apr 23rd, 2010
Friday was a GREAT day for the women of CFSP! SJ & Jean got their first unassisted strict pullups, and Catlyn achieved a personal goal by getting her first unassisted kipping pullup! Nice work, ladies!
During the WOD, Erik C hit a new record for Tabata pullups, with 11. Wow.
Warmup
Rolling
Joint Prep
Double Under Practice
Strength WOD
Weighted Pullups
5 - 5 - 5
Conditioning WOD
“Tabata This”
20 seconds work, 10 seconds rest for 8 straight sets of:
- Squats
- Row (calories)
- Pullups
- Situps
- Pushups
Complete all 8 sets of an exercise before moving on to the next.
Your ’score’ is the lowest number of reps you get for any set of each exercise.
Thursday Apr 22nd, 2010
Thursday was National Bring Your Child to Work Day, and to celebrate the occasion John L. brought his son Bobby to CFSP.
Bobby brought some great energy and an eagerness to learn, and we definitely had a good time with him around. And he looked great in his CFSP “Intensity” tee, too!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Overhead Squat
5 - 5 - 5
Conditioning WOD
7 rounds for time of:
- 6 Overhead Squats (95 / 65)
- 10 Ball Slams (20 / 15)
Scaling Options: L1) 5 rounds. L2) 4 rounds.
Wednesday Apr 21st, 2010
On Wednesday, both Eriach and Wally hit their first WOD at CFSP. It’s good to have you on the team, guys!
We had a few highlights throughout the day:
- Rob K set the fastest time of the day, with an 8-minute ‘Helen’
- Tony, Chris D, and Jeremy B got their first double unders
- Goose hit 2 muscle ups in a row
- Gina showed great improvement in pushups and squats
I love seeing so many of y’all making such good progress!
Warmup
Rolling
Joint Prep
Run / body weight warmup
Double Under practice
WOD
“Helen”
3 rounds for time of:
- 400 m Run
- 21 Kettlebell Swings (24k / 16k)
- 12 Kipping Pullups
Scaling options:
L1) 3 rounds of 400 m run / 15 KB Swings / 9 Kipping Pullups
L2) 3 rounds of 400 m run / 12 KB Swings / 6 Kipping Pullups
If you don’t have kipping pullups, sub is jumping pullups at 3x reps.
Tuesday Apr 20th, 2010
On Tuesday, Chris D & Tim both moved up to their next level for the Olympic warmup. If you think you’re ready to move on to another level for either the Olympic or Gymnastics warmup, please make sure you talk to a trainer before or after class. Joanna was cleared to move up to the advanced level for Push Press / Jerks.
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Advanced:
Jerk 1 - 1 - 1 - 1 - 1
Beginner:
Press 5 - 5
Push Press 5 - 5
Conditioning WOD
AMRAP in 7 minutes of:
- 5 Push Press (135 / 95)
- 5 Ring Dips
- 15 Situps
Scores / pics coming soon
Monday Apr 19th, 2010
A strong Front Squat is a good thing to have. Not only will it make you stronger overall, it will help you to improve your Clean and a multitude of other movements (thruster, wall ball, burpee, etc). Lauren, Joel, and Jeremy B were among the folks who showed some good improvement in their Front Squat form. Nice job!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Front Squat
5 - 5 - 5
Conditioning WOD
Four rounds for time of:
- 20 steps Overhead Walking Lunge (45 / 35)
- 21 Burpees
Scaling Options: L1) 3 rounds. L2) 3 rounds of 16 OHWL and 15 Burpees.
Saturday Apr 17th, 2010
It’s been quite a while since we did a max effort for Thrusters, and it was a nice change of pace. After going heavy during the strength WOD, the bar felt much lighter during the conditioning WOD.
Catlyn gets a shout out for setting an ambitious goal for the conditioning WOD and hitting it - while using the Women’s Rx weight!
Warmup
Rolling
Joint Prep
Body-Weight Warmup
Strength WOD
Thrusters
Advanced: 3 - 3 - 3
Beginners: 5 - 5 - 5
Conditioning WOD
As many rounds as possible in 20 minutes of:
- 5 Thrusters
- 7 Hang Power Cleans
- 10 Sumo Deadlift High Pulls
Rx: M) 95 lbs W) 65 lbs
Don’t forget - Next week the new 10 AM class will be added to our Saturday schedule!
Pics / scores will be posted later.
Friday Apr 16th, 2010
Warmup
Rolling
Joint Prep
Snatch Warmup
Strength WOD
Turkish Getups
3 - 2 - 1 - 1
Rep scheme is per arm. Work up to a 1-rep Max.
Conditioning WOD
4 Rounds for time:
- 5 Strict Pullups
- 10 Kipping Pullups
- 15 Overhead Squats (95/65)
Pics / scores will be posted later.
