WEEK 1 CFS OPEN RESULTS

Here’s the results from Week 1 Open WOD 15.1

1st Place Booty Bangers Total 15.1 = 3987.5

Attendance = 31

Rx
Phil 435
Woo 435
AP 375
Seth 369
Steve M 359
Total = 1973

Sc
Rachel S 427.5
Kirby 408.5
Tara 388
Freddy 385
James B 375
Total = 19z83.5

2nd Place Ninjas Total = 3986
Attendance= 29

Rx
Ossi 416
Jake 413
Nick 397
J-Roc 384
Melissa 349.5

Total= 1959.5

Sc
Spencer 423
Adam S. 412
Anthony L. 405
Lisa F. 394.5
Gavin 363

Total= 1997.5

3rd Place Thunder Ducks Total = 3,904
Attendance 28

Rx
Capo = 432
MikeP= 430
Hoff = 395.5
Tino = 387
Marco = 345

Total = 1989.5

Sc
Liz G = 452.5
Katie D= 419.5
Alli = 365
Burns = 345
Crystal= 332.5

Total = 1914.5

4th Place Mercs Total = 3901
Attendance 28

Rx
Olivia 449.5
Skank 405
Garrett (Tie) 401
Matt S. (Tie) 401
Amanda 394

Total = 2050.5

Sc
Lou S 452
Matt Z 405
Hilary 352.5
Meg Golden 333.5
Cheryl 279.5

Total = 1822.5

WEDNESDAY 3.4.15 WOD

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PART 1: 15 MIN CLOCK

Get a partner and 1 Barbell.

1 Hang Squat Snatch + 1 Full Snatch. Build to challenging single. Dump
the barbell and then immediately pick up the next lift.

PART 2:

20 MIN EMOM

MIN 1 – 10 to 15 Wall Balls

MIN 2 – 5 to 10 TTB

MIN 3 – 10 to 15 Burpees AFAP

MIN 4 – REST

or

OLYMPIC WOD

Hang Snatch Above the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 75%

Hang Clean from Above the Knee

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 3 Reps @ 75%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 4 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 3 Reps @ 80%

RDL

1 Set of 6 Reps @ 80%
4 Sets of 6 Reps @ 90%

8:00 PM ON RAMP CLASS IS CANCELED DUE TO SNOW

On Ramp will resume on Thursday night. All other night classes are on be safe driving.

TUESDAY 3.3.15 KIDS WOD

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WU: Medicine Ball Relay

Skill: Medicine Ball Cleans

WOD: 5 minute AMRAP: 4 Med ball cleans, 6 burpee box jumps

Game: Red light, green light

Cool down: yoga poses

TUESDAY 3.3.15 WOD

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PART 1: 10 MIN CLOCK

STRICT PULLUP PROGRAM WEEK 1 / DAY 1

This is how we’ll be working the program. Get a partner. At the top of the minute Partner 1 does their prescribed amount of strict pullups. At the Top of Minute #2 – Partner 2 does their prescribed amount of strict pullups.

The rest needs to be approximately 90 secs.

10 MIN – EVERY OTHER MIN
5 Sets of Strict Pullups Based on Last Week’s Strict Pullup Max #

Go online and get your pullup numbers ahead of time at http://www.50pullups.com/

PART 2:

30 Min AMRAP TEAMS OF 3

10/7 Cals on the Rower (men 10, women 7)
10 Swings
10 Goblet Squats

The goal of this WOD is to work with intensity and as fast as possible then take a break. Do NOT pace this workout.

or

OLYMPIC WOD

Snatch Balance

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Snatch Pull

1 Set of 2 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%

MONDAY 3.2.15 WOD

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PART 1:
15 Min to Build to a Challenging 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN +
1 SQUAT CLEAN THRUSTER

PART 2:
10 Min AMRAP
30 DUs or 30 HJs over their barbell
10 Squat Clean Thrusters @ 50-60% of today’s 1RM.

A Power Clean to a Front Squat is a NO REP today. The bar must
be moving in a continuous manner. Practice the movement correctly.

or

OLYMPIC WOD

Hang Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

Clean Pulls

1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%

SCORES

Mike 4 +33
JJ 4 +35
Greg 3
Nolan 3 +37

SUNDAY 3.1.15 WOD

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CF WOD

PART 1: 5 Rounds NFT

5 Single leg KB DL L & R
5 DB Row
2 Wall Walks

PART 2: 15 MIN AMRAP

5 Man Makers
10 AbMat Situps
15 Air Squats

OLY WOD

PART 1:

10 Min Clock

Pause Power Clean (Clean Warm-Up)

Pause Positions: Knees, Mid-Thigh, Pockets, Reception

PART 2:

10 Min Clock

Drop to Split, Jump to Split (Split Jerk Warm-Up)

PART 3:

10 Min Clock

Jerk Balance

PART 4:

15 Min Clock

Build to a Heavy: Power Clean + Jerk Dip + Full Split Jerk

NO YOGA THIS SATURDAY

FYI – No Yoga this Saturday. Will resume next week.

SATURDAY 2.28.15 WOD

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CLASS WARM UP:
1. YTW Band drills
2. Hip/Glute Prep
3. WARM UP GAME – COACHES CHOICE

PART 1:

With a Partner. This is a running clock. One partner works for 4 Minutes Straight then partner 2 works for 4 minutes. Set the clock for 4 min at a time and give a little time to allow partner 2 to get ready.

Partners will count and record their points for each round.

60 Sec Each with a Running Clock:

Row Cals
KB Russian Swings
Burpee No Pushup
KB Front Squat

Each Partner will complete 3 Rounds (24 MIN)
or 

OLYMPIC WOD

Squat Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Front Squat

1 Set of 6 Reps @ 50%
1 Set of 6 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 90%

FRIDAY 2.27.15 OPEN WOD 15.1

FRIDAY

OPEN WOD 15.1

RX
9 MIN AMRAP
15 TTB
10 DEADS 115/75
5 SNATCHES 115/75 (CAN NOT BE A CLEAN AND JERK)

6 MIN CLOCK
MAX CLEAN AND JERK

CFS RX RULES

#1 OUR SCORE = PTS IN PART 1 + LBS IN PART 2
This way no one can dog the first part or second part and just be a specialist.

#2 IMPORTANT* All Woman will times their PART 2 by 1.5 times.
This way ladies have a fair chance of being one of the top 5 on their team.

Rx ONLY can use a 45lb bar. No 33’s or 15’s.
Smallest amount you can add is 5.0 lbs. No 1lb jumps.

SCALED RULES

9 MIN AMRAP
15 KNEE RAISES (KNEES ABOVE THE HIP)
10 DEADLIFTS 85/55
5 SNATCHES OR CLEAN AND JERK

5 MIN CLOCK
MAX CLEAN AND JERK

CFS SCALED RULES

Same as Rx BUT

SCALED MEN use a 45lb bar. SCALED WOMEN USE 15lb BAR

MASTERS 55+ (Any Master’s Scores are going to count toward your Rx TEAM)

9 MIN AMRAP
15 TTB
10 DEADLIFTS 85/55
5 SNATCHES 85/55 (CAN’T BE CLEAN AND JERK)

6 MIN CLOCK
MAX CLEAN AND JERK

THURSDAY 2.26.15 WOD

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photo (2)

Congrats to the February 2015 On Ramp Class! Missing a few faces on graduation day but we’ll see you in class!

CLASS WARM UP:

1. YTW Band drills + 5-10 Pushups on Toes No Knee Pushups
2. Hip/GLute Prep
3. Coaches Choice

PART 1: 15-17 MIN

1A. Back Squat – In the time allowed Build to “Heavy of the Day” 5 Rep

1B. Strict HSPU – In between Sets perform 5 Sets of 5-10 HSPU or 1-3 Wall Walks

PART 2: 20 MIN EMOM

1 – : 30 sec Sprint on Rower or AirDyne
2 – : 30-50 sec Plank
3 – : 30 sec Double KB Thruster
4 – : 30-50 sec DU Practice or if you can make 50 UB stop

or

OLYMPIC WOD

Hang Squat Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Squat Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

WEDNESDAY 2.25.15 WOD

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CLASS WARM UP:

1. YTW Band drills
2. Hip/Glute Prep
3. Track Drills and Coaches Choice of Stretches / Warm Ups or a Game

PART 1: 10 MIN GOAT EMOM

MIN 1 – Pistol Varations: 5 on Each Leg: To a Box, Holding a Counterweight, Negatives…

MIN 2 – Kipping Pullup Varations: 5 to 10: Bands, Chin, C2B, Bar Muscle Up or Ring Muscle Up

PART 2:

4 MIN AMRAP
15 Cals
15 Thrusters 95/65, 75/55, 65/45 or DBs*

8 MIN REST

4 MIN AMRAP
15 Hang Power Cleans 95/65, 75/55 or DBs*
15 Burpees

or

OLYMPIC WOD

Hang Squat Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Squat Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

SCORES

Pete D    50 60
Matt S    67 83
Rob S     69 82
Alex R   61 61
Capo      67 79
TJ        60 66
Mike      55 82

 

Read On if you Like Cinnamon Rolls

Don’t you hate it when you follow a recipe that claims it’s a healthy substitute for some decadent dessert that sounds incredible and it tastes like dried dirt that needs some salt?

Should we even be surprised at this outcome when brownie ingredients read:  broccoli, almond flour and cocoa powder?  I’ve kicked myself many times for believing stuff like this. Someone once told me that mixing egg whites and cinnamon tastes “just like” french toast.

Check out my epic fail of a “peanut butter chocolate loaf”.  I ate it anyway (spoiler alert: it didn’t even taste as good as it looks) but since then I tend to stick to the safe stuff like banana bread.

buns stuff

The reason I bring this up is that I ventured back out into the weird world of Paleo desserts in search of my boyfriend’s favorite for Valentine’s Day – cinnamon rolls.  I scoured the internet in search of a recipe without sugar, white flour and vegetable oils.  I wasn’t interested in versions that could also be eaten for breakfast (i.e. not sweet at all).  I was looking for a dessert that wouldn’t make me feel like s*** the next day.  What I found was perhaps the best paleo-fied treat I have ever eaten.  These look and taste like the REAL THING!

buns1

I’ve been around the block when it comes to paleo recipe sites so I was surprised that I had never ended up on this one before.  I am definitely interested in what else this woman is cooking, I’m already a big fan.  Notes on the rolls: They are slightly more labor intensive than a brownie or cookie but definitely worth the extra 10 minutes of work.  Consume within reason, there’s a lot of butter in here.

The Best Paleo Cinnamon Rolls (Ever) – www.17recipes.com

TUESDAY 2.24.15 KIDS WOD

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WU: animal crawl relay and stretches

Skill: skin the cat

WOD: 7 minute

AMRAP: 2 wall walks, 4 burpee broad jumps, 6 wallballs

Game: class vote

Cool down: yoga poses

TUESDAY 2.24.15 WOD

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CLASS WARM UP:

1. YTW Band drills + Any extra for Pullup Prep
2. Rowing or Jump Rope and Coaches Choice of Stretches / Warm Ups

PART 1: MAX PULLUP TEST UNASSISTED

A. Athletes get 1 Attempt at Max Overhand Strict Pullups. No Kipping and there Must be a 1 Count Pause at the bottom of each rep with full extension.

Be sure to record this number for yourself it is important for next week’s pullup program.

B. Athletes who can not yet do 1 Unassisted Pullup will Perform 1 Set of 5 to 7 Negatives or Descending Pullups.

How to do a Negative Pullup:

Instead of pulling yourself up, stand on a box and hang with your chin just above it. Then get off the box and descend slowly until your arms are straight. You have to descend as slowly as possible. It should take you about 3 seconds to do a full descend.

PART 2:

3 ROUNDS NFT

5 R & 5 L – KB Suit Case Deadlift*
10 x Hollow Rocks holding PVC
10 x Supermans holding PVC

PART 2:

“OPT Repeatability Test”

2 rounds at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

or

OLYMPIC WOD

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 10 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Deadlift

4 Sets of 4 Reps @ 100%

 

SCORES:

Kim –  4:59 4:57
Megan – 4:53 5:00
Jeremy – 4:35 5:02
Alan – 4:40 4:50
Greg – 5:00 5:52
TJ – 4:30 4:57
Mike P – 4:00 4:13
KB – 4:40 5:45
WOO – 3:47 3:56
Spencer – 6:02 6:00
Dave – 4:31 4:28
Adam –  4:05 3:56
Steph – 6:13 6:25
Harsha – 5:32 5:26
Tino – 4:05 4:28
Jin – 4:01 4:46
George – 4:47 4:56
Harrison – 4:05 5:01
James – 4:56 5:40
Dave – 4:38 4:43
Kevin – 4:44 4:56
Olivia – 4:27 4:43
Mel – 4:53 4:54

STRICT PULLUP PROGRAM

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Starting next week we’ll be entering a new cycle focusing on the Strict Pullup.

Why Strict Pullups?

The #1 Reason – To keep your shoulders healthy!

The #2 Reason – Apply your new strength/stability to improve other movements (Toes to Bar, Muscle Ups, Handstands…) and increase efficiency.

Here’s how the program works.

You will find your Max Strict Pullup Reps starting point on Tuesday. If you don’t have an unassisted pullup yet you will be performing Negatives.

A strict pullup starts with a dead hang, arms fully extended and finishes with your chin completely over the bar. Between each rep you must return to a dead hang with a 1 count pause. Any kipping or momentum is not allowed.

Once you have your starting # we’ll be following a simple but effective program named the “50 Pullup Program”.

We’ll be doing our pullups on Tuesday – Thursday – Saturday after the warm up. It will only take between 7-10 minutes to get your sets done. After 2 weeks you will retest and that score will determine your next progression.

The plan is to work thru 3 full cycles (6 weeks).

Take a minute and familiarize yourself with the program a little bit by clicking here. The coaches will explain it in class and we’ll have progression sheets available as well at the gym.

In the meantime here’s a good article about the benefits of Strict Pullups by the Tabata Times and another one by PT Dan Pope. 

SATURDAY MARCH 14TH BOWLING TIME

7 Teams of 4 will be compete for the title of “Best Exercising Bowlers”.

Hilarious fun guaranteed. $30 gets you shoes and 2 hours on the lanes.

Click Here to Register Online limited spots available first come first serve!

SUNDAY MARCH 1ST CONTINUING EDUCATION

Special guest Josh Heenan of Moore Physical Therapy returns to CFS to join us onSunday, March 1st from 1-3pm. Topics include movement dysfunction vs. mobility dysfunction and high volume training risks and how to avoid them.

Only 15 spots available! Click here to Register Online.

Click here to find out more about Josh.

MONDAY 2.23.15 WOD

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CLASS WARM UP :

1. YTW Band drills
2. Hip/GLute Prep
3. Track Drills and Coaches Choice of Stretches

PART 1: 15-17 MIN

1A. Front Squat – In the time allowed Build to Challenging 3 Rep

1B. DB Push Press – In between Sets perform 5 Sets of 10 DB Push Press

We want to see the profile of the face with both arms fully extended.

PART 2:

OPTION #1. With a Partner alternating complete Rounds. This is more advanced.

12 MIN AMRAP
9 TTB
9 Box Jumps
9 Front Squats @ 50% of PART 1

or

OPTION #2  With a Partner break up the work with only one person working at a time.
12  MIN AMRAP
12  TTB
12  Box Jumps
12 Front Squats @ 50% of PART 1

or

OLYMPIC WOD

Squat Snatch from Below the Knee

1 Set of 3 Reps @ 50%
2 Sets of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Power Clean from Below the Knee

1 Set of 6 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%

Clean Pull

1 Set of 6 Reps @ 80%
1 Set of 6 Reps @ 90%
3 Sets of 4 Reps @ 100%

SUNDAY 2.21.15 WOD

image
Part 1:

work on KB technique
1kb snatch+1windmill+1TGU all one arm then switch

Part 2:

5min amrap
7push up
8wallballs 20/14

3min rest

5min amrap
7kB swings 53/35
8box jumps

3min rest

5min amrap
7 airsquats
8burpees
20 DU

or

OLYMPIC WOD

WARMUP:

KB Hang Snatch and Full KB Snatch
PART 1: High Hang Snatch/Dip Snatch

Starting with the bar, build up to 50 – 70% of 1 RM in small increments
PART 2: Hang Snatch

Starting at 50% of 1 RM, build up to a heavy in small increments.
PART 3: Pause Snatch Deadlift

Starting anywhere between 100 – 115% of 1 RM, perform sets of 2 challenging reps.
PART 4: 10 Min Snatch EMOM (Have Fun With It!)