Core and calories

Friday March 24,2017

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(Mike head down and getting to work! Half body weight sled pulls never felt so good!)

Level 1 & 2 WOD:

21-15-9-15-21

Row for calories

Toes to Bar

 

POST WOD:

Shawn’s core wod and spend time working on your March goals

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Jump around

Thursday March 23,2017

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(Kelly getting a little help from her daughter during her plank holds. Gotta love it when the kids want to help you get your exercise in!)

Level 2 WOD:

6 rounds for time:

25 Double Unders

20 Sit-ups

10 Box Jumps (24″,20″)

 

Level 1 WOD:

same as above, but 4 rounds instead of 6

 

Bootcamp:

same as class WOD today

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Team WOD

Wednesday March 22, 2017

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(Becky and Sharon have a great game face during the “3,2,1” countdown during Tuesday’s bootcamp class. Talk about intensity for these two ladies!  Love seeing the CFJ athletes get after it on a random Tuesday!)

Level 1 & 2 WOD:

In teams of 3 complete :
For time:
100 Calorie Row
75 Power Cleans (135,95)
50 Bar facing Burpees
100 Calorie Row
75 Front Squats (135,95)
50 Bar facing Burpees
100 Calorie Row
75 Push Jerks (135,95)
50 Bar facing Burpees

 

**if you team is all females, row 75 calories instead of 100.  If your team is all men or mixed gender, 100 calories.

**Partner A will start on the Rower.  Partner B will start on the Cleans. Partner C will start on the Burpees.  You will complete one third of the work at that station (aka…rowing ~33 calories each, Cleans, FS, PJ 25 reps each, Burpees ~17 reps each).  Once you are done with your portion of the work, you must hold a plank until the rest of the partners are done with their work.  Once all teammates have completed their portion of the work, rotate stations.  You must complete the 100 Cals,75 Cleans,50 BFB before moving on to the 100 Cals, 75 FS, 50 BFB, etc.  You cannot start working on another section early.

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Dumbbells and Rings

Tuesday March 21, 2017

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(Cary working that proud chest during the deadlifts on 17.4.  This is definitely a workout that is a great test of how we improve year after year.  Awesome job to everyone this week!)

Level 2 WOD:

5 rounds for time:

10 Dumbbell Clean and Jerks (5 on the right and then 5 on the left)(50,35)

3 Muscle-ups

 

**On the C & J, start from the top of the knee.  Clean the DB up to the shoulder and then do a push jerk overhead.

 

Level 1 WOD:

5 rounds for time:

10 Dumbbell Clean and Jerks ( 5 on the right and then 5 on the left)(25,10)

5 Shoot-throughs

 

**On the C & J, start from the top of the knee.  Clean the DB up to the shoulder and then do a push jerk overhead.

 

BOOTCAMP:

AMRAP in 20 minutes:

3x Down/Back Sled Pull (1/2 BW)

10 Ring Rows

15 Push-ups

20 Air Squats

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Badger

Monday March 20, 2017

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(Meet the 800m Run.  The turn around point is when you get even with the playground area at the school that we pass along our 1 mile run route.

Directions: Run down to South Boulder Road, Turn Right onto Cimarron, Go straight until you get even with the playground area of the school.  Turn around and come back.)

Level 2 WOD:

“Badger”

3 rounds for time:

30 Squat Cleans (95,65)

30 Pull-ups

800m Run

 

Level 1 WOD:

“Cardio Badger”

3 rounds for time:

15 Squat Cleans (95,65)

15 Pull-ups

800m Run

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Lift it up, Pick it up

Thursday March 16, 2017

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(Husband and wife duo, Sharon and David working together as a unit during the warm-up earlier this week.  Awesome to see families that support each other in their health and personal development!)

Level 1 & 2 WOD:

AMRAP in 13 minutes:

3,3,3,6,6,6,9,9,9……

Kettlebell Swings (53,35)

Sumo Deadlift High Pulls (75,55)

Burpees

 

BOOTCAMP:

same as class WOD except switch out the barbell SDHP for a KB SDHP instead

 

POST WOD GOAL WORK OR MOBILITY SESSION: (this session is about 30 minutes long)

15 neck circles each direction

2 minute ear to shoulder stretch on each side

15 snow angels on foam roller

2 minute chest stretch on each side

2 minute lat stretch with band each side

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5 bridge-ups (go to your head or all the way up onto your hands)

10 cat-cows

2 minute pigeon stretch each side

2 minute batman hip openers for side split each side and then for middle split

2 minute doorway hamstring stretch each side

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2 minutes Barbell roll calves (can do both sides at the same time)

 

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Wall Ball Jackie

Wednesday March 15, 2017

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(Determined to overcome and succeed.  Bruce pushed through and persevered on a movement that challenges him greatly.  Never say “I can’t.”  Just say “I will get better.”) 

Level 1 & 2 WOD:

For time:

Row 1000m

50 Wall Balls (20,16)

30 Pull-ups

 

POST WOD Strength Session:

Deadlift

5x 75%, 80%, 85%

**In between sets, complete 10 Bar Facing Burpees.  Work on maximizing your efficiency during this movement.

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Full Body Sprint

Tuesday March 15, 2017

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(Love how the open brings out the intensity in both athlete and spectator.  We all improve as we hold each other to high quality standards and we push our own limits away from average and up towards excellence!  The goal is now to keep the intensity level all year long. )

Strength Session:

Squat Cleans

3  x 80%, 85%, 90% of your 1RM

**In between sets, complete 5 strict pull-ups with a 3 second lowering phase (use a band if you need to).

 

Level 2 WOD:

4 rounds for time:

4/2 Rope Climbs (Men-1 pull, Women- 2 pulls)

15 Box Jumps (24″,20″)

Run 200m

 

Level 1 WOD:

4 rounds for time:

5 Rope Pull-ups

10 Box Jumps (24″,20″)

Run 200m

 

**For the rope pull-up, fully extend your arms over your head and grab the rope.  Lift your feet off the floor and pull-up so that your chin is higher than your fists. No jumping off the ground aloud for these.

 

BOOTCAMP:

same as class WOD today.  Instead of the strength session with a barbell, bootcamp strength session will be:

EMOM x 9 minutes:

Minute 1: 45 seconds of L-hang on the pull-up bar (do a tuck hang if necessary, or just break your L-hold into smaller sets)

Minute 2: 5 Strict Pull-ups with 3 second lowering phase (use a band if you need to)

Minute 3: 20 seconds of single leg deadlift with heavy KB (try to use 70,53)

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