10.01.12 Monday's work

It's a new week and I expect nothing but hard work and dedication this week! No excuses!

--STRONGER--
5x 1 Power Clean + 1 Squat Clean
(heavy with good technique)
<15-20 min. Cap>

--BETTER--

3 Rounds
30 H.R. Push-ups
15 KBS (unbroken)
30 Sit-ups
*choose your own KB weight

Athletes at the highest level.

09.29.12 Saturday

--BETTER--

3 Rounds
7 Snatch (135/95)
21 OTB Burpees (24"/20")
for time...

Nothin cool to say. Hope everyone has a great weekend.

09/28/12 Make-up birthday WOD

Today will be a pleasant surprise as there will be no WOD posted. We will having a birthday make up WOD for our girl Jessi so be there with a smile on your face and partake in all the glory that is a Birthday WOD.

News:

Just in case your didn't know we have some inspirational people at our box. Everyday small victories are won in our box in simple battles of you vs. yourself type battles. Yesterday one of those battles were won. Be sure to congratulate Toka on defeating the box jump at 20" she knocked it out and then used it for the WOD yesterday. Great Job girl keep pushing forward!

--BETTER--

"Jessi"

SURPRISE!!

09.26.12 Thursday's WOD

--STRONGER--
2-2-2-2-2
Power Snatch
(heavy)

--BETTER--
5 Rounds
5 1 Power Cleans+1 Hang Clean
10 Box Jumps
15 V-ups
for time...

Snatch Breakdown...

Our WOD 09.26.12

--STRONGER--
High Bar Back Squat
3x5@70%
2x3@80%

--BETTER--
6 Rounds
10 Deadlifts (135/95)
15 Pushups
(13 min cap)

09.25.12 Tuesday

--STRONGER--
5-5-5 Strict Press
3-3-3 Push Press
(heavy)

--BETTER--
"Death by Front Squat"
@(135/95)
1 FS min. #1
2 FS min. #2
etc...

*When Front Squatting drive your elbows high to create a proper shelf for the load. Ideally you want an elevated torso stacked above the hips.

09.24.12 Monday

New week people, I'm pretty excited about the new squat cycle we are starting this week and also about the rumors of pr's I heard about last week. Just to make this clear.....don't miss the Squat Day!........EVER! Matter of fact don't miss any days get in the gym and get better.


--STRONGER--
3-3-3-3-3
Power Clean
*rest 60-90 sec.

--BETTER--
21 Toes to bar
200m run
21 Burpees
200m run
14 Toes to Bar
200m run
14 Burpees
200m run

~Ladies and gentlemen meet
"Mini Beast" aka your local CF7C shredder

09.22.12 Saturday

--STRONGER--
Make up Squat testing if you missed it today before or after class.

--BETTER--

20 min AMRAP:

5 squat cleans (135/95)
10 hand release pushups
15 Situps

(compare to 04.28.12)

Like father like son...

09.21.12 Friday

The end of the week is here. Please please please test your Squat If you haven't already! Also side note if you haven't looked into getting lifting shoes maybe now is the time. Which do you think is more stable....squatting while standing on a mattress (regular shoes)
Or squatting on hardwood floors(lifting shoes)? You decide, they are ideal to lift in.


"Fran"
21-15-9 reps of...
Thrusters (95/65)
Pullups

09.20.12 Thursday

If you missed testing for the High Bar Back Squat be sure to find it by the end of the week. We will be using it for the next 6 weeks.

--STRONGER--
2-2-2-2-2
Power Clean
*these are touch and go reps. These are meant to be heavy but controlled with good technique.

--BETTER--
10 min. Amrap
7 Push Press (135/95)
14 Toes to Bar
100m sprint

~Blair getting low!!!

09.19.12 Wednesday (Squat Testing Day)

I've been getting really excited with the participation lately people. I've been seeing people working hard day in and day out and it's inspiring. Keep it up everyone and the sky is the limit.

--STRONGER--
1-1-1-1-1
Back Squat
*Today is meant to find our 1RM, we will running another squat cycle. There will be squatting once a week. Go hard!!!

--BETTER--
4 Rounds
6 KB Snatch L arm (53/35)
6 KB Snatch R arm (53/35)
18 HR Pushups

09.18.12 Tuesday

--STRONGER--
Find your 1RH Squat Clean (15-20min)
*spend this time to work on the most hated lift in CF. If its feeling good go heavy with near perfect technique

--BETTER--
10 HSPU buy in..
3 Rounds
14 Pullups
14 Burpees
14 Box Jumps (24/20)
*12 min. Cap

Mr. Klokov one of the greatest weightlifters of all time.

09.17.12 Monday

Had a great time this weekend at The Outlaw Training camp look forward to seeing a change in programming! Let's start the week off with some Olympic lifting madness. Snatches anyone?......

--STRONGER--
Find your 1RH Snatch (15-20min)
*spend this time to work on the most hated lift in CF. If its feeling good go heavy with near perfect technique

--BETTER--
(2 person teams)
15min. Amrap
5 Front Squats (185/135)
5 KB L arm Clean and Jerk (53/35)
5 KB R arm Clean and Jerk (53/35)
5 Knees to Elbows
*while one partner is working the other is running 400m

09.16.12 Sunday

REST DAY

It was a great week everyone, looking forward to seeing everyone's smiling hardworking faces Monday. Let me be the first to say I've been really excited to see the amount of progressive results I've seen lately. Be sure to.keep up the hard work, you are making your coaches proud.

09.15.12 Saturday

--STRONGER--
5x2 Back Squats
*work up to a 2RH, near perfect technique when technique fails back off #

--BETTER--
5 Rounds
21 Hand Release Pushups
15 Power Cleans (135/95)
9 Pullups
for time...

09.14.12 Friday

End of the week people, get here and get it in!

"All out sprint"
2 Rounds
800m run
30 Box Jumps (30/24)
30 Push Press (95/65)
(rest 1 min. Between rounds)

09.13.12 Thursday

The whiteboard looked weak yesterday! Was everyone sore from the 9-11 wod? Make sure to get back on track with this one!

"Dead Cindy"
10-9-8-7-6-5-4-3-2-1 reps of...
Deadlifts (225/155)
*With every set of Deadlift perform one round of...
"Cindy"
5 Pullups
10 Pushups
15 Squats


In the early days...

09.12.12 Wednesday

Thank you to everyone who made it in yesterday to join in on honoring our fallen of 9/11. You guys pushed through that WOD and made me proud to be your coach!

--STRONGER--
5-5-5-5-5
Strict Press

--BETTER--
10 min. Amrap
12 KBS (53/35)
3 Wall Walks
12 Toes to Bar

*Lauryn...a.k.a CF7C WODkilla!
Welcome back!!!

09.11.12 Tuesday

"9-11 Never Forget"

9 Power Cleans (155/115)
11 Over the bar Burpees
9 Deadlifts (155/115)
11 Pullups
9 Power Cleans (155/115)
11 Toes to Bar
9 Deadlifts (155/115)
11 Knees to Elbows
2001m run (1-1/4mile)
for time...

09.10.12 Monday

--STRONGER--
Hang Snatch Practice (15-20min)
*spend this time to work on the most hated lift in CF. If its feeling good go heavy with near perfect technique

--BETTER--
"Jackhammer"
15-12-9-7-5-3-1
Power Snatch (95/65)
Burpees

09.08.12 Saturday

COME JOIN US FOR COACH CODY'S BIRTHDAY WOD TOMORROW AT 11AM! WE WILL ALSO BE GOING TO DINNER AT 7PM AT GORDON BEIRSH IN TOWN CENTER, ALL ARE INVITED!

"THE BEATDOWN"

(TOP SECRET) Show up to find out!

09.07.12 Friday

*COACH CODY's BDAY WOD WILL BE TAKING PLACE SATURDAY AT CLASS BE SURE TO COME GET IT IN! WE WILL ALSO BE GOIN TO DINNER AT 7pm THAT NIGHT ALL ARE INVITED.

"30 Times"
30 Wall Balls (20/14)
400m med ball run
30 Toes to Bar
200m med ball run
30 Pullups
100m med ball run

Thursday 09.06.12

-STRONGER-
15 min to find 10RM on Back Squat

-BETTER-
4 Rounds
10 Hang Power Cleans (135/95)
15 Pushups

09.05.12 Wednesday

-BETTER-
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
for time...

*Coach Cody and Jessi's bday WOD is this Saturday come join in on the fun

09.04.12 Tuesday

-STRONGER-
20min Olympic Lifting Practice

-BETTER-
3 Rounds
200m run
15 Overhead Squats (75/55)
10 Pullups

09.03.12 NO CLASSES MONDAY

*NO CLASSES TODAY CLOSED FOR LABOR DAY

09.02.12 Sunday

REST DAY!