Monthly Archives: December 2012

November Athlete of the Month – Brent Lynch

At CFS, we’re blown away every day by the extraordinary work that our members are putting in. We try to give you feedback, encouragement and props whenever possible, but we’ve decided it would be nice to formally recognize one member each month for his/her effort and accomplishments. For the month of November, we’d like to […]

Scaling, Logging and Getting Results

Remember- Technique, Consistency, and Intensity…It is far better to scale down weight in a WOD to maintain some intensity than it is to “scale up”… and chance injury.

WOD – 8.3 – Benchmark!

Skill/Strength/Circuit 10 Minutes to Build up to a heavy set of three thrusters WOD Jackie for time: 1000m Row 50 Thrusters (45/35) 30 Pullups Some CrossFit Greats doing Jackie…

WOD – 8.4 –

Skill/Strength/Circuit we going to unglue that lower back applicable drill can be seen at 2:38   WOD With a partner complete 3 rds of 50 Wall Ball (20/15) 50 AbMat Situps 50 KB SDLHP (53/36) 50 Push Press (75/55)

WOD – 8.5 –

Skill/Strength/Circuit Oepn gym for 15 minutes Work on two skills you want to improve WOD 5 rounds for time: 20 Burpee KB hops 20 KB Swings (53/36)

WOD – 8.6

Skill/Strength/Circuit Front Squat 3×3 Plenty of build up sets but only 3 very challenging sets of 3 reps *If you don’t have a front rack position, back squat   WOD Three – 3 minute AMRAPS: 15 Pullups then AMRAP DB goblet walking lunges (35/20) 2 minute rest between rounds

WOD – 6.1 – Redo

Skill/Strength/Circuit 2-3 sets of 6-8 reps of: DB Push Press Toes to Bar (practice kipping) DB Squat Clean (practice the close stance jump) Box Jumps (practice bounding off ground if ready for it) WOD 21-15-9 reps of: DB Push Press (55/35) Toes to Bar immediately followed by 21-15-9 reps of: DB Squat Cleans (55/35) Box […]

Cindy – Benchmark!!!

Skill/Strength/Circuit Foam Roll Lats a ton Lax Ball into chest a ton Foam Roll & Lax Ball into Quad a ton WOD Cindy 20 min AMRAP 5 Pullups 10 Pushups 15 Squats  

WOD – 8.7 –

Skill/Strength/Circuit Hang Power Snatch Experienced – 5 x 3 Inexperienced – Drilling the Movement, Determine Loading for the WOD WOD For time: 50 Cal. Row or Airdyne 40 Dips (Ring or Bar) – Share these if classes are big 30 Hang Power Snatch (115/80)  

WOD – 2.8 – Redo from October 7th

Skill/Strength/Circuit Drill and warmup the movements WOD Filty Fifty For time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (36/25) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensionsv (Goodmornings (35/15)) 50 Wall ball shots (20/15) 50 Burpees 50 Double unders