Daily WOD
4 rounds:
75 DU's
15 Burpees
Strength Class
Dumbell Split Squat Test - max weight at 8 reps @ 3010 each leg
B1: CG Bench Press 3 sets 8-10 reps @ 40X0
B2: 3 sets AMRAP Ring Rows @ 3131 - feet directly under rings, rings at lockout height
Metcon
AMRAP in 15 minutes:
5 Anyway Overhead (Heavy - 85-90% of your 1 RM)
10 Push-Ups
15 Barbell Rows (75/55)
Thursday, September 9, 2010
Wednesday, September 8, 2010
WOD 9/9/2010
The latest craziness at CFLWork up to max 100M Farmer Carry. Use barbells if needed. Balance, one of the 10 attributes of athleticism, is involved.
CFL League Final Standings
From Kyle:
And the Winner is...... Team DR.J (Jarrod and Maria). Jarrod and Maria made quite the comeback to defeat Ian and Adam. They won by 1 point after 8 workouts. Everyone congratulate them on there victory when you see them (Or let them know you think they cheated). I also wanted to take a second and thank everyone for participating. I had a blast competing in, and programming the WOD's. I hope that everyone had as much fun as I did.
Final Results:
1.) Team Dr. J 43 Points
2.) Team Travelocity 42 Points (F#$%)
3.) Team McFireFighter 39 Points
4.) Team "E" 30 Points
5.) Team Cougar & Kub 29 Points
6.) Team Fisher 28 Points
7.) Team My Lil Pony 20 Points
Thanks for playing everyone, that was a lot of fun! And thank you Kyle for all your hard work, you did an awesome job.
And the Winner is...... Team DR.J (Jarrod and Maria). Jarrod and Maria made quite the comeback to defeat Ian and Adam. They won by 1 point after 8 workouts. Everyone congratulate them on there victory when you see them (Or let them know you think they cheated). I also wanted to take a second and thank everyone for participating. I had a blast competing in, and programming the WOD's. I hope that everyone had as much fun as I did.
Final Results:
1.) Team Dr. J 43 Points
2.) Team Travelocity 42 Points (F#$%)
3.) Team McFireFighter 39 Points
4.) Team "E" 30 Points
5.) Team Cougar & Kub 29 Points
6.) Team Fisher 28 Points
7.) Team My Lil Pony 20 Points
Thanks for playing everyone, that was a lot of fun! And thank you Kyle for all your hard work, you did an awesome job.
Tuesday, September 7, 2010
Nick Fights this Saturday in Pueblo
Hey guys,
Nick Macias is fighting this Saturday down in Pueblo. He has been working hard and it's time to put it all together. Tickets are available at the front desk for $25 cash. Chappy will be there, Marc will be cornering. I'm planning on heading down as well. If anyone would like to carpool/go down let me know. Nick is a great guy and I know he will do awesome on Saturday. It's always good to have your friends and training partners come and support you, so if you can make it...
Nick Macias is fighting this Saturday down in Pueblo. He has been working hard and it's time to put it all together. Tickets are available at the front desk for $25 cash. Chappy will be there, Marc will be cornering. I'm planning on heading down as well. If anyone would like to carpool/go down let me know. Nick is a great guy and I know he will do awesome on Saturday. It's always good to have your friends and training partners come and support you, so if you can make it...
Schedule Changes/Strength Class
Starting tomorrow Wednesday we will introduce the Strength Class. There will be a lift/strength work every MWF from 12-1. From 1-1:30 there will be a Metcon/"WOD". These will effectively replace the Wednesday & Friday noon class. The Monday 11AM will remain in place. Each day I will post the lift and the Metcon. You may come to either one or both. If you are coming for the Metcon please show up early enough to get warmed up as it will be a reduced time frame relative to regular one hour class. Both portions will be posted on the Daily WOD as "Strength Class". We hope you enjoy this latest edition to the schedule.
WOD 9/8/2010
CFL Kids Rule!Daily WOD
75 BW Back Squats
Strength Class
1RM High Bar Back Squat
Rest 10 minutes, then perform AMRAP at 85%
B1 Weighted/Supinated Pull-Ups 3x2-4@10.0.x.0
B2 Weighted Dips 3 sets AMRAP@50x0
Metcon
6 rounds:
50M Farmers Walk
Sprint 1/2 Gasser out & back 50M
*Go as heavy as possible on the farmers walk. Start by walking 50M for the farmers walk, set the weight down and sprint the 1/2 gasser. Repeat.
Name: Weight / Time
(Jenn C): 105# / 6:12
(Laurie): 65# / 6:39
(Tim): 105# / 6:59
(Jarah): 75# / 7:54
(Fran): 75# / 9:14
(JZ): 115# / 11:46
(Josh): 135# / 17:44
Strength & Oly Class
Name: Back Sqt. Wt. / AMRAP / Metcon Time - No Particular Order
Chappy: 300# / 255# x 6 / 6:10
Maria: 148# / 123# x 19 / 4:59
Dani: 139# / ? x 8 / 7:55
Kim: 113# / 93# x 8 / 7:24
Ian: DNA / 5:15
Joel: 250# / 212# / DNA
Wade: 380# / 325# x 4 / DNA
Eileen: 63# / 53# x 30 / DNA
Kyle: 300# / 255# x 3 / DNA
Derek: 215# / 185# x 5 / DNA
Jeremy: 235# / 200# x 5 / DNA
Adam: 365# / 310# x 7 / DNA
Saturday, September 4, 2010
WOD 9/7/2010
Now them's chest to bar pull-ups!3 rounds:
10 C2B Pull-Ups
12 WB Shots (20/12)
15 HPC (135/95)
Name: HPC Wt. / Wall Ball Wt. / Time
Camozzi: 135# / 20# / 7:31
Adam: 135# / 20# / 7:57
Kyle: 135# / 20# / 8:46
(Tara) 77# / 12# / 8:49 ST
(Erlinda): 43# / 12# / 9:00
(Corene): 75# / 12# / 9:05
(Tim): 85# / 12# / 9:32
(Eileen): 25# / 10# / 9:45
(Jenn C): 77# / 12# / 9:48
(Stephanie): 54# / 10# / 10:22
(Fran): 55# / 10# / 10:26
(Heather): 45# / 12# / 10:56
(Mac): 95# / 20# / 11:45
(Adam): 135# / 20# / 11:48
(Lorie): 65# / 12# / 11:52
Marc: OFP
Laurie: OFP
Labor Day Schedule
Don't forget, closed for regular schedule for Monday. Adam will have the gym open from 12-1 for those of you that absolutely must get your WOD on. Thanks Adam!
Friday, September 3, 2010
WOD 9/4/2010
Way to crush that thing Jenn!"Super Sexy"
AMRAP in 30 minutes:
100M Run
10 Push Press (75/55)
15 STS (24/16)
Ian: 21 2/3
Jenn C: 19 1/3
Dean-O: 16 2/3
Thunder: 16
Jenn B: 15
Tara: 15
Laurie: 14 2/3
Mac: 14 1/3
Troy: 13 2/3
Corene: 13 2/3
Lorie: 13
Smith: 12 2/3
KJ: 12 1/3
Shay: 12 1/3
Dani: 12 1/3
[Derek]: 12
Stacy: 11
Matt: 10 2/3
(Fran-E): 19 1/3
(Jarah): 14 2/3
That was WAY more Super Sexy to watch than do. Impressive number of rounds!
Thursday, September 2, 2010
Congratulations Hal & Ash
Just wanted to wish the new parents a big CFL congratulations. Lorie texted me yesterday to let me know Ashley delivered a baby boy and girl, Aden & Ava. She said everyone was doing fine yesterday and Ashley is in recovery. I'm sure someone will post the latest, but I knew some of you would be excited to hear this. Of course everyone already knows since everything is instantaneous these days, but for those of you who didn't...
WOD 9/3/2010
Thanks for a fun workout Kyle...even if I'm bitter10 Rounds:
Using 1 weight perform a complex of
X Snatch Rep Deadlifts
X Hang Power Snatches
X O-Squats
X=the round you are on. If you need to rest try and rest during the deads. If your technique needs work use a lighter weight.
Name: Weight / Time
Gena: 33# / 12:30 - Nice to see ya Gena!
Jarah: 33# / 13:02
Tara: 63# / 15:04 ST
Dani: 48# / 15:27
Lorie: 43# / 16:15 - (left leg lean squats)
Shay: 75# / 18:21 - Craptastic Squats!
KJ: 55# / 18:34
Kyle: 75# / 18:45
Matt F: 75# / 20:22 ST
(Laurie): 43# / 16:00 (Sq. Depth)
(Heather): 22# / 17:26 (SQ Depth)
(Stephanie): 33# / 17:42 (Sq. Depth)
(Wade): 135# / 17:56 (FS Variation) WTF
(Derek): 75# / 19:38 (Lunge for O-Squat) - Too F'n Long!
Wednesday, September 1, 2010
WOD 9/2/2010
Love that face Laurie100 KB Clean & Jerks (24/16)
Fer' time
Name: KB Wt. / Time
Jason: 24kg / 9:11
(Jenn C): 12kg / 6:45
(Tim): 12kg / 6:17
(Heather): 10# / 8:02
(Mac): 16kg / 8:25
(Laurie): 12kg / 8:52
(KJ): 12kg / 9:28
(Stephanie): 8kg / 9:54
(Eileen): 8kg / 10:06 (push press)
(Marshall): 20kg / 12:19
(Maria): 8kg & 10#DB / 15:37
STRENGTH & OLY CLASS
Hang Squat Cleans
Laurie: 85# (PR by 17#)
KJ: 90# (PR by 15#)
Matt: 135#
Tara: 115# C&J
Maria
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