Sometimes it’s just easier to post the source of the information so you don’t think we’re nutcases making stuff up and claiming it as our own.
Workout:
TUES - 5 x 3 box squats
then
3 rounds of
400m run
1 rope climb
5 - deadlifts (DB or barbell)
9 - wall balls
WED - 3 x 3 bench press
then
9 rounds of
5 - power cleans (155/115)(125/95)(95/63)
5 - HSPU
Now we don’t want to condone bad behavior but sometimes it’s really funny. Big Congrats to our RX team of Troy,Narine, EG,Alicia,David and Whitney for their 3rd place in the SC Affiliate Cup Challenge. And the INT team of Conor,Jon,Pdub,Danielle, Lauren and Brooke for bringing home the gold for the second straight year. A big thanks to the Crew at CFSCC for all their hard work putting together the event.
Workout:
8 minute amrap
1 clean
1 front squat
1 push press
20 - double unders
rest 3 minutes
8 minute amrap
5 - kbs
10 - wall balls
15 - sparkys (tire flip hop through flip back)
rest 3 minutes
8 minute amrap
10 - ghd hip extensions
10 - ghd sit ups
40m - prowler sprint
This has been a very bitter swet summer. We were fortunate enough to have some great H.S. kids this year unfortunately (for us) a few of them have left or are headed off to college. While they will be greatly missed we hold high expectations for them and wish them the very best in all their endeavors.
Workout (s) -
WED 8/25
5X3 DEADLIFT @ 85% of 1RM or 5# increase from 8/3
then:
250m row
21 KBS
11 box jump
250m run
11 KBS
21 box jump
4 rope climb
THURS 8/26
AMRAP IN 20
20m walking lunge
7 K2E
9 push-ups
11 double unders
FRI 8/27
5X3 SNATCH
not too sure what kind of weight to Rx on this as most of the clients probably don’t have an accurate 1RM. I’d say don’t worry too much about the weights and make it more of a skills day.
finish with:
“NANCY” light
3 rounds of:
15 OHS
400m run
Sometimes it just happens, You can do everything right and still get hurt. There are common movements we all do day to day that over time can introduce injuries from minor to severe. Have you ever wondered just what happened when you herniate a disk?
So you guys that get a wee bit older this week (AC and Robert Bixby) be careful you may be more fragile.
Workout:
TUES -
5 x 3 hang power cleans
5 x 3 weighted dips
then
4 rounds of
:30 sit up
:30 plank hold
WED -
5 x 3 Deadlift @ 85% OF 1RM
then
250m row
21 kbs
11 box jumps
250m run
11 kbs
21 box jump
4 rope climbs
Have you ever been on a roll training and decided to just keep pushing it day after day? Most of us have at some time or another and much like the driver of this car it usually comes to a crashing halt. WHY REST?
Workout: 5 x 5 back squat @85% 1RM
then
“The Inducer”
7 rounds of
7 wall balls
7 pull ups
I didn’t really give this photo too much thought until I really looked at it. At first glance it would appear that a few people in this photo are having way too much fun. But is it really possible to tell how intense somebody is working just by their outward demeanor?
I can vouch for the smiling duo that they were busting their butts. Well 1 was for sure.
Workout:
THURS:
1 minute of work followed by 1 minute of rest
At the start of each minute you must do 4 burpees before starting on the exercises
continue until all reps are completed.
35 wall balls
35 SDHP
35 box jumps
35 push press
35 cal row
FRI - 5 x 3 bench press @ 85% 1RM
then
“Helen”
In honor of “Pat Royan Day” I would like to hear your best PR facts. Did you know that “PR can play all 6 positions on a hockey team……….at the same time!”
Workout:
Mon -
knock out as many repetitions on each exercise in 1 min. and subtract it from the total until you cancel it out. Once some thing is canceled out move right a way to another exercise that is not done. You can choose to start anywhere in the order but must complete all of one exercise before moving on to the next.
Subtraction
1000 meter row, 500 single jump rope, 100 squats, 100 sit-ups, 50 KBS, 5 rope climbs
Tues - 3 x 3 push or split jerk
then
30 cal row,30 sit ups,30 double unders
20 cal row,60 sit ups,60 double unders
10 cal row,90 sit ups,90 double unders
Wed - 5 x 1 back squats @ 95% 1RM
then
“The Chief”
Jon going for some serious hang time, with the progress he’s making he is going to be a contender for top dog if he keeps it up.
The Teen CF schedule is changing to MOnday,Wednesday and Friday at 5pm. There will be no morning teen classes.
I swear I only pulled up ‘Youtube’ and this next video was one of the “being watched” it’s really not what it looks like.
Me my Shark and I from Chuck Patterson on Vimeo.
How scared would you be in this situation? 1 not freaked at all just admire the moment 10 instantly need to change your shorts.
Workout: 3 x 5 push press @85% 1rm
then
3 rounds of
5 - weighted pull ups
10- kbs
15- box jumps
Sometimes, certain exercises match together perfectly to provide a stimulus that is both unexpected and completely efficient. What are the two exercises that you fear the most but secretly enjoy the results they produce?
Workout: 3 x 5 front squat @ 85% 1RM
then
2k row for time