WOD

11.22.10 Monday. Are you rested and ready?

Warmup:
Whiteboard Warmup
5min skill work. Work on any skill for 5min. Handstand, pushups, pullups, double unders…
Pigeon Stretch
Assisted Stretch: Hamstrings

WOD:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Beginner:
8min AMRAP
100-400M run
5 Deadlifts

Post WOD:
Rollout Glutes and Lower Back 2min each muscle.
Hamstring Stretch 2min each.

11.21.10 Sunday

Rest day

We rocked out at the Mobility Cert in Atlanta and have a hole new bag of tricks for you athletes!! Take the time today to find something that is sore or tight and get it mobilized. It is up to you to keep your body maintained. We will be ready to go bright […]

11.20.10 GYM CLOSED!!!

GYM IS CLOSED TODAY. COACHES ARE IN ATLANTA FOR A MOBILITY CERTIFICATION. CLASSES WILL RESUME AT THE REGULAR TIME ON MONDAY.

Here’s a little home WOD to tide you over:

For time:
Run 1 mile.
Burpee Ladder.* Start at 15 reps.
Run 1 mile.

*Pick 2 spots about 10 feet apart from one another. Stand in the first spot. Perform […]

11.19.10. Friday. Virtuosity.

NO CLASSES WILL BE HELD ON FRIDAY EVENING OR SATURDAY MORNING. COACHES WILL BE IN ATLANTA AT A MOBILITY CERTIFICATION.

Sweet Quote: “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” -Mary Anne Radmacher

Whiteboard Warmup. Active Stretch.

SWOD:
Power Cleans 5×3
Supine ring rows. 3 […]

11.18.10. Thursday. Blake.

Whiteboard Warmup. Active Stretch.

WOD:
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate/25 pound held overhead
30 Box jump, 24 inch box/20 inch box
20 Wallball shots, 20 pound ball/14 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity […]

11.17.10. Wednesday. Nancy, Paleo Pancakes & Kill The Bear.

Sweet Quote:

Whiteboard Warmup. Active Stretch.

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound/75 pound Overhead squat, 15 reps

Advanced:
Same. OHS, 75#/55#, 15 reps.

Intermediate:
Same. OHS, weight of choice, 15 reps.

Beginner:
5 rounds of:
200m run or 400m row
OHS, weight of choice, 10 reps.

CF Endurance WOD:
Choose ONE of the Following sports:
20 Minute AMRAP “as many rounds as possible”
Bike: 1/4mile, […]

11.16.10. Tuesday. Do Some Math, Become A Deadlifting Genius.

400m Run. As many sets as it takes to do one minute of hollow rock. Active Stretch.

SWOD:
Deadlift. 3×3@70% of 1 RM. 1-1-1-1; Go as heavy as you like.

WOD:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Advanced:
Same. Use 1.5 pood. Use abmat on handstands.

Intermediate:
4 handstand box pushups
1 […]

11.15.10. Monday. You Know Squat.

Whiteboard Warmup. MWOD. Episode 75.
WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.

Sweet Quote: “Out of suffering have emerged the strongest souls. The most massive characters are seared with scars.” – Kahlil Gibran

11.14.10. Sunday. Paleo Pizza? More Coolness Be Happening…

I’ve gotta be honest with you, CFHH crew, for whatever it’s worth, Coach is proud of you. You cats and kittens are WAYYYY into this stuff. You feast on it like rabid wolverines, devouring every little piece of information you can and throw max effort around as fluid and as easy as world champion, […]

Saturday. 11.13.10. It’s Boxalicious.

Sweet Quote: ”The person who risks nothing, does nothing, has nothing, is nothing and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.” – Leo F. Buscaglia  

Whiteboard warmup. Active Stretch.

WOD:
7 rounds of:
1 minute of box jumps, 20″ box
1 minute of 5 […]