Archive for October, 2010

Rest Day

Sunday, October 31st, 2010

AtlasGiantPumpkin

Happy Halloween from CFM!

Barbells For Boobs Amazing “Grace”

Saturday, October 30th, 2010

Grace

Grace

30x Clean & Jerk (135#/95#)

Bonus:

Team Workout

Run 400 meters

100x Squats

100x Push-ups

100x Sit-ups

100x Pull-ups (Team)

Run 400 meters

Chrissy

Friday, October 29th, 2010

Class_10_19_10

6 rounds
Burpee tuck-jumps 30-25-20-15-10-5x reps
KB swings (50#/35#) 20-25-30-35-40-45x reps

Skill Work:
Clean & Jerk

Tabatas

Thursday, October 28th, 2010

Angela_10_27_10

For max reps
8x[20:10] Squats
Rest 1 minute
8x[20:10] Push-ups
Rest 1 minute
8x[20:10] Pull-ups
Rest 1 minute
8x[20:10] Sit-ups

3 rounds, 21-15-9x

Wednesday, October 27th, 2010

Suzanne_10_19_10

Nice pecs!

Knees to elbows
Turkish get-ups (40#/30# DBs)
GHD sit-ups
Back extensions
Ring push-ups

Skill Work:
12 minutes
Muscle-ups

10 rounds

Tuesday, October 26th, 2010

BB_10_26_10

Thank you Frank and Kathy for our new mats!

10-9-8-7-6-5-4-3-2-1x reps
Shoulder press (115#/75#)
Power clean (135#/95#)

Skill Work:
Max reps in 12 minutes
Double-unders

Unworthy

Monday, October 25th, 2010

Compare to Tuesday, April 13th, 2010

Class_10_24_10

5 rounds for time of:
Squats 80-40-20-40-80x
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

Bonus:

Leg raises with a partner. 100x center, 100x side to side.

Rest Day

Sunday, October 24th, 2010

Jack_Connie_Rest_10_19_10

BEATING

Saturday, October 23rd, 2010

Ian_Joe_Burpees

Ian and Joe find out why burpees suck!

TODAY’s BEATING. COMPLETE THE BELOW PROGRAM, IN ORDER:

RUN 200M (.12/mile)
5 GHD SIT-UPS
5 BOX JUMPS
5 HANGING KNEE TO ELBOWS
RUN 200M (.12/mile)
10 GHD SIT-UPS
10 BOX JUMPS
10 HANGING KNEE TO ELBOWS
RUN 200M (.12/mile)
15 GHD SIT-UPS
15 BOX JUMPS
15 HANGING KNEE TO ELBOWS
RUN 200M (.12/mile)
20 GHD SIT-UPS
20 BOX JUMPS
20 HANGING KNEE TO ELBOWS

Then:

15 min of Skill work – HANDSTAND PUSH UPS

CONCEPT:
Today, we’re working overall aerobic conditioning with some big core developers, in an UP ladder, by 5s.  For each 200m RUN, this is a sprint, not a jog.  Go hard.  After the main program, move into Skill Work for 15 minutes of self or buddy training on Handstand Push-Ups. See the video below for direction and technique.

TIPS:
GHDs – watch the below video for assistance.  These will tear you apart.
Box Jumps, land flat footed onto a box at least 24” high.  If you don’t have a plyo-box, use a park bench or a flat bench in the gym. Extend to a fully upright position at the top of each jump.
Hanging knee to elbows – keep your head looking forward and do not throw your head back.  Keeping your head forward engages all muscles that are required to perform this movement, when executing proper technique.

SUBSTITUTES:
For GHDs, perform Sit-Ups with your legs straight out in front of you, preferably locked into position under an anchor position.

8 rounds

Friday, October 22nd, 2010

Joey_B_Kip

Joey B. gets the kip.

Hands cannot leave bar for duration of WOD
8x Deadlift (115#/75#)
8x Hang power clean
8x Thruster
8x Push-ups (on bar)