Friday, November 30, 2012

Back Squat, HSPU, T2B

New T-shirts are in!!! Check your email for details.
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Saturday, December 1st 10am:  Jingle Bell Rock 5K / http://www.jinglebellrock.org/
Saturday, December 15th 10:15am:  Self-defense seminar / Learn how to protect yourself without ever throwing a punch or kick.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous people.
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Best result for yesterday's WOD:  Endurance: Daniel Shearer :58 seconds  / Barbell:  Eric Oden 70 reps / Conditioning: Eric Oden 11:30

Great job everyone!
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Endurance
3 Rounds:
Run 800 meters
Rest 1:1

*Post time to board

Conditioning
10-9-8-7-6-5-4-3-2-1
Body Weight Back Squat
Handstand Push-ups
Toes-to-Bar

*Post time to board

Thursday, November 29, 2012

Lunges, KB Swings, Burpee Pull-ups

New T-shirts are in!!! Check your email for details.
_________________________________________

Saturday, December 1st 10am:  Jingle Bell Rock 5K / http://www.jinglebellrock.org/
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Best result for yesterday's WOD:  Endurance: Daniel Smith 6:04 / Barbell:  Ryan Meyer 205# / Conditioning:  Ryan Meyer 11:06

Great job everyone!
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Endurance

Broad-jump 140 meters (1 lap)

*Post time to the board

Barbell
Max effort strict Shoulder Press
Max effort Push Press
Max effort Push Jerk  Demo Video
m75# / w45#

*Note:  Do not rest, pause or set the bar down between exercises, this is one continuous effort. As soon as you hit failure on strict Shoulder Presses your very next rep will be a Push Press...there is no pause or rest as you transition.  The very next immediate rep after reaching failure on Push Presses will be a Push Jerk...no pause or rest.

*Post total # of reps for all 3 exercises to the board

Conditioning
4 Rounds for time:
30 Walking Lunges
20 KB Swings, (55/35)
10 Burpee Pull-ups

*Post time to the board!




Wednesday, November 28, 2012

Air Squats, Deadlifts

New T-shirts are in!!! Check your email for details.
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Best result for yesterday's WOD:  1600meter Run - Daniel Smith 5:36 / Barbell Work - Nathan Berg 125lb / Conditioning WOD - Ian Warner 7 Rounds + 8 Pistols + 9 Push-ups + 2 Box Jumps
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**Set up for Barbell work prior to starting Endurance WOD.

Endurance
For Time:
150 Double-unders (scale 3 to 1 singles)
Run 800 meters


*Rest 3 minutes

Barbell 
Every 45 seconds for 6 minutes (heavy as possible)
1 Hang Power Clean
2 Front Squats
1 Push Jerk

*Rest 3 minutes

Conditioning
For time:
50 Air Squats
5 Deadlifts, 225 / 155#  Deadlift Instructional Video
40 Air Squats
10 Deadlifts, 225 / 155#
30 Air Squats
15 Deadlifts, 225 / 155#
20 Air Squats
20 Deadlifts, 225 / 155#
10 Air Squats
25 Deadlifts, 225 / 155#

*Post results for Endurance, Barbell & Conditioning to the board!

Tuesday, November 27, 2012

Pistols, HR Push-ups, Box Jumps

New T-shirts are in!!! Check your email for details.
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Best result for yesterday's WOD:  Ryan Meyer 10:07
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Note: Set up for Barbell work before the Endurance part of the WOD.

Endurance
Run 1600 meters for time

*Rest 2 minutes.

Barbell 
Every 30 seconds for 5 minutes (heavy as possible):
1 Hang Power Snatch (bar in hip crease, bend knees 2-3 inches, jump & catch)
1 Snatch Balance  Demo Video

*Rest 2 minutes


Conditioning
12 minute AMRAP of:

8 Pistols
9 Hand Release Push-ups
10 Single Leg Box Jumps, 24 / 18#


*** Post results to the board for:
 Endurance / weight for Barbell work / rounds & reps for Conditioning

Monday, November 26, 2012

Pull-ups, Box Jumps, Atomic Sit-ups

New T-shirts are in!!! Check your email for details.
_________________________________________

Best result for Saturday's WOD:  Daniel Smith 27:55
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Barbell WOD
10 minutes to do as much of the following as possible:
30 Squat Snatch, 75 / 45#
30 Squat Clean & Jerk, 95 / 65#

Conditioning WOD
21-15-9 reps of:
Chest-to-Bar Pull-ups
Box Jumps, 30 / 24"


Rest 2 minutes exactly, then...


30 Atomic Sit-ups, 45 / 25# plate


*Post time to the board!

Saturday, November 24, 2012

Row, Double-unders, Run

Best results for yesterdays WOD:  Nathan Berg 95 
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WOD

3 Rounds:
Row 500 meters
100 Double Unders
Run 800 meters

*Rest 2 minutes

30 GHD Sit-ups
30 Good Mornings, 45/30# Bar
30 Toes-to-Bar
30 GHD Hip Extensions




Friday, November 23, 2012

Burpees

Happy Thanksgiving CFB!
We will be closed Thursday & Friday and back open Saturday 9am.
Below is a WOD you can do from home.
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Complete as many reps as possible in 7 minutes of:
Burpees

Thursday, November 22, 2012

Run, Air Squats

Happy Thanksgiving CFB!
We will be closed Thursday & Friday and back open Saturday 9am.
Below is a WOD you can do from home.
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Best results for yesterdays WOD:  Nathan Berg 20:03 
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Thanksgiving Day WOD
3 Rounds:
Run 800 meters
75 Air Squats

Note:  Run one of the 800 meters backwards.

Wednesday, November 21, 2012

Filthy 40

Best results for yesterdays WOD:  Squat Clean - Ryan Meyer 255# 
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Row 40 calories
40 Lunges
40 Push-ups
40 Jumping Pull-ups
40 Double-unders
40 GHD Hip Extensions
40 KB Swings, 55/35
40 Burpees
40 Box Jumps
40 Sit-ups

Tuesday, November 20, 2012

Thrusters, Muscle-ups, Deadlifts

Best results for yesterdays WOD as RX'd:  Ryan Meyer 2:28 / Julie Smith 4:16 
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Barbell WOD
Muscle Clean 3-3-3
Power Clean 2-2-2
Squat Clean 1-1-1

Note: Start each set from the floor and increase weight each of the 9 sets.  Cap your efforts to 9 total attempts and 9 minutes.  Your goal should be to do your heaviest lift on your 3rd set of Squat Cleans (9th and final set).

* Post the weight of heaviest completed set to the board.

Conditioning WOD
20 minute AMRAP:
5 Thrusters, 155 / 115#
3 Muscle-ups
1 Deadlift, 95% of 1RM

Note: Scale muscle-ups to 7 reverse grip chest to bar pull-ups.

* Post rounds completed to the board.

Monday, November 19, 2012

Benchmark WOD: Grace

Overall winner of the 2012 CFB Nutrition Challenge:  Nate Daniel
CONGRATULATIONS Nate!
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Best results for Saturdays Team WOD:  Kyle Schmitt & Aubrey Baker 43:38
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Barbell WOD
9 minutes to complete the following:

Muscle Snatch 3-3-3
Power Snatch 2-2-2
Squat Snatch 1-1-1

Note: Increase weight each of the 9 sets.  Cap your efforts to 9 total attempts.

* Post the weight of heaviest completed set to the board.

Conditioning WOD
30 Clean & Jerks, 135 / 95#  
WOD Demo

* Post times to the board.

Midline WOD
Max reps GHD Hip Extensions

Note: Cap the effort at 50 reps.

* Post # of reps completed without a break.



Saturday, November 17, 2012

Run, Lunges, Box Jumps, Thrusters, Sit-ups

Best results for yesterdays WOD:  Eric Oden 150#
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Conditioning WOD
With a partner, complete the following for time:
Run 2000 meters
100 Lunges
Run 1600 meters
100 Box Jumps
Run 1200 meters
100 Thrusters, 45# bar
Run 800 meters
100  GHD Sit-ups
Run 400 meters
100 Lunges



Friday, November 16, 2012

The Bear Complex

Best result from yesterdays WOD:  Daniel Smith 8:12
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Bar Work/Conditioning WOD  (Watch the WOD Demo below)
7 Sets of the following sequence for 5 rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (* Repeat 6 more times to complete Round 1)

Note: Don't set the bar down until each round has been completed.  Increase weight each round.
Rest as long as needed b/w rounds.  WOD Demo

* Post heaviest round to the board.

Thursday, November 15, 2012

Run, KB Swings, Pull-ups


Best result from yesterdays WOD:  Ryan Meyer 9:07
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Bergener Warm-up with PVC and then a 45#/30# Bar  Demo Video

Barbell WOD:
Every minute for 10 minutes
Snatch: 1-1-1-1-1-1-1-1-1-1
Increase weight each round.

Note:  Work your way up to a 1 Rep Max (1RM) by starting with a weight you know you can do without too much difficulty.  Progress incrementally from there through the balance of the 9 sets.  If you are new to the exercise, focus on developing perfect form with just enough weight to give you legitimate resistance.


*Rest 2 minutes, then...

"Helen"
3 Rounds for time:
Run 400 meters
21 Kettle Bell Swings, 55/35#
12 Pull-ups




Wednesday, November 14, 2012

Push-ups, K2E, Power Clean

CFB Nutrition Challenge - Day 45!
Let's Party!  8pm at Trisha Meany's house. Her address is on the board.  Bring any food you want.
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Best result from yesterdays WOD:  Kyle Schmitt 20:27
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3 Rounds
2 Hang Power Cleans
2 Front Squats
2 Squat Cleans

Note: Increase weight each round.  Post heaviest weight to the board.


*Rest 2 minutes, then...

7 Rounds for time:
15 Push-ups
10 Knees-to-Elbows
5 Power Cleans, 155/115#

Notes: During the down part of the push-up, touch your chest to the floor but not your hips or quads.


*Post time to the board! 

Tuesday, November 13, 2012

Row, Wall-climbs, Burpees, GHD Sit-ups

CFB Nutrition Challenge - Day 44
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Best result from yesterdays WOD:  Daniel Smith - 5:57
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Every Minute for 5 minutes: 
2 Muscle Snatch  Demo Video
2 OH Squat
2 Power Snatch
2 Snatch Balance
m75# / w45#

*Rest 2 minutes, then...

3 Rounds:
Row 500 meters
10 Wall-climbs
15 Burpees
20 GHD Sit-ups


*Post time to the board! 

Monday, November 12, 2012

Box Jumps, KB Swings

CFB Nutrition Challenge - Day 42
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Best result from yesterdays WOD:  TBA
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Barbell Work
3 Rounds:  135/95
3 Hang Power Cleans
3 Push Jerks
3 Clean & Jerk

*Rest 2 minutes

3 Rounds:  95/65
3 Hang Power Snatch
3 Snatch Balance  Demo Video - [wmv] [mov] [HD mov]
3 Hang Snatch

*Rest 2 minutes

Conditioning WOD
As quickly as possible:
99 Box Jumps, 24/18"
Every minute do 5 KB Swings, 70/55#



Saturday, November 10, 2012

Back Squat, Lunges, Front Squats, PC, C&J, Run

CFB Nutrition Challenge - Day40
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Best result from yesterdays WOD:  Brett MiQuelon - 10:00
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Strength
3 Rounds:
5 Back Squats, Body Weight
4 Lunges, Body Weight
3 Front Squats, Body Weight
2 Power Cleans, Body Weight
1 Clean & Jerk, Body Weight

*Rest 2 minutes b/w rounds

Conditioning WOD
Partner/Team Running or Rowing
5 x 200 meter repeats (one partner goes then the other)
5 x 400 meter repeats
2 x 800 meter repeats 

I know many of you love to run so I know you will show up tomorrow.
I know many of you hate to run.  This is why you SHOULD show up tomorrow. 





Friday, November 9, 2012

Pull-ups, Push-ups, Sit-ups, Squats

CFB Nutrition Challenge - Day 39
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Best result from yesterdays WOD:  Eric Oden 19:36 / 300# Deadlift
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Conditioning WOD
10 Rounds for time of:
5 Pull-Ups
10 Push-ups
15 Sit-ups
20 Squats

Thursday, November 8, 2012

Deadlifts, Burpees, Run

CFB Nutrition Challenge - Day 38
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Best result from yesterdays WOD: Brett Miquelon 17:34
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Conditioning WOD
10-9-8-7-6-5-4-3-2-1 for time:
Deadlift, 1.5 x body weight
Bar Facing Burpees  Demo Video
Run 400m after each odd round (9,7,5,3,1)




Wednesday, November 7, 2012

Hip Extentions, K2E, Snatch, C&J, KBS, Row, Muscle-up

CFB Nutrition Challenge - Day 37
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Best result from yesterdays WOD:  TBA
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Conditioning WOD
For time:
30 Hip Extensions  Demo Video
30 Knees to elbows
30 Hang Power Snatch, 95/65#
30 Hang Power Clean + Push Jerk, 95/65#
30 Box Jumps, 30"/24"
Row 500 meters
10 Muscle-ups  Demo Video

Tuesday, November 6, 2012

Back Squat, Double-Unders, HSPU

CFB Nutrition Challenge - Day 36
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Best result from yesterdays WOD:  Ryan Meyer 16:28 (70# KB)
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Please read instructions carefully!

Strength
Every minute for 5 minutes:
5 Back Squat, m155#/w95#

Notes: Bar must start on the ground. Clean & Jerk the bar to get it to your back (carefully receive the bar to your back from the overhead position). DO NOT rack or drop the bar between each set. Face the clock. Rack or drop the weight when finished. Scale weight as needed.

* Rest 2 minutes exactly.
**Beginning on the 7th minute perform the following:

Conditioning WOD
7 minute AMRAP of:
50 Double-Unders (scaled: 3 to 1)
15 HSPU (scaled: 15 strict shoulder press, m75#/w45#)

* Post 1)weight for back squats and 2) number of rounds & reps to the board.

Midline
3x10 Bar of Death
* Rest 30 seconds b/w sets.




Monday, November 5, 2012

Burpees, KB Swings, Pull-ups, Thrusters

CFB Nutrition Challenge - Day 36

Quick Tip:  Avoid any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others.

Eating Paleo At Restaurants

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Barbell Work
1) Snatch: 3X1@80% of 1RM, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
* rest 30-60 seconds.
2) Clean & Jerk: 3X1@75% of 1RM, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
* rest 30-60 seconds.

Conditioning WOD
3 rounds for time of:
50 feet - Burpee Broad Jumps
20 KB Swings 55/35#
15 C2B Pull-ups
10 Thrusters 135/95#

Saturday, November 3, 2012

GH Sit ups, Wall Climbs, Run

CFB Nutrition Challenge - Day 34

Quick Tip:  Ways Gluten & Wheat Can Damage Your Health 

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BB (Bar Bell) Gymnastics
EMOM for 5 minutes:
3 Hang Snatch, m75# /w45#

Conditioning WOD
25 GH Sit ups
1 Wall Climb
Run 400 m
20 GH Sit ups
2 Wall Climbs
Run 400 m
15 GH Sit ups
3 Wall Climbs
Run 400 m
10 GH Sit ups
4 Wall Climbs
Run 400 m
5 GH Sit ups
5 Wall Climbs
Run 400 m

Friday, November 2, 2012

Box Jumps, Muscle Ups, Front Squats



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CFB Nutrition Challenge - Day 33

Quick Tip:   Why people fail on a Paleo Diet
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* Best result from Wednesday:  Eric Oden 13:02
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WOD:
5 minutes to establish a Max Height Box Jump.
-Then (no rest)
12-9-6 of (10 minute cap):
Muscle Ups
Front Squats, 225# / 155#
-Then
5 minutes to establish a Max Height Box Jump.

or

"Fran"
21-15-9
Thrusters, 95# / 65#
Pull-ups




Thursday, November 1, 2012

Push Press, Front Squat, Row

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CFB Nutrition Challenge - Day 32

Quick Tip:   You cannot reasonably expect to completely reverse decades of poor eating habits in just 45 days.
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* Best result from Wednesday: Daniel Smith 21:?
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Conditioning WOD
As quickly as possible:
10 Push Press (115/75)
10 Front Squat (115/75)
750m Row
15 Push Press
15 Front Squat
500m Row
20 Push Press
20 Front Squat
250m Row