Skip to main content

Posts

Showing posts from May, 2014
Remember where you started and what is your squat like now

For all those that haven't been working on there basic squat pattern, mobilising there hips, enjoy

WOD - For Time

800m Run
21 Oh Squats
21 Burpee over the bar
800m Run
15 Oh Squat
15 burpee over the bar
800m Run
9 oh squats
9 burpee over bar

Extras - 3 rounds
Max effort bar hang
rest 1 min



WOD - Power Snatch

10 min EMO|M

power snatch

Endurance - long warm up 10-20 mins be warm before starting this one

Run - 20 sec work, 10 sec rest (use blocks long and short straights as working zones

Row- 20s work, 10 sec rest (use cal or watts for this weeks measurement)
One way of hitting Isabel 

WOD - Isabel
30 x snatches

extras - 3 rounds
5 - 10 pull ups

strength - 2rm Push press

Pants last day

Today sees Mike aka Pants last day we all wish him the best of luck with his new Coaching role in Ajman and look forward to seeing plenty more Projectpants moments. The best memory I have is Handstand walk practice into a pile of foam rollers please comment below for your best ProjecPants moments

WOD - ProjectPants

15 min AMRAP

30 Double unders
15 Clean and jerks

extras - 3 rounds
5-10 HSPU

Endurance

Run/Row - 800m repeats, 3 min Recovery until form/pace drops
If your sick clean it up don't leave a mess

Red Tshirt Friday

WOD -
50 Cal Row
50 Ring Dips
50 Wall balls
50 Deadlifts
50 Box Jumps
50 Push ups
50 Sit ups
50 Burpees
50 Squats
50 Cal Row

25 min time Cap

WOD - Oly thursday

Power Cleans

then

10 min EMOM

Power Cleans

Endurance

Run/Row - 6 min Repeats rest 4 mins repeat until form drops off
Wod - for time 
64 Pull ups  8 OH squats 
11 min time cap 
extras 
3 rounds  5-10 ring dips 
strength 
work to a 2RM push press

Regional wod 1

Hydration advice 

WOD - 10 min time cap

1RM Hang Snatch

then

3 min AMRAP

handstand walk

Extras - 3 rounds
5-10 x Pull ups
rest 1 min

Endurance -

Run/Row - Repeat 100m, recover 100m until time decreases  

Well done Liam

Great work on the weekend Liam, time to build for next year.

WOD - 21-15-9-6-3
SHSPU
Front Squats
Burpees over the bar

20 min Time Cap

NB - this work out will be scaled

Extras

Play with rope climbs (legless, using your feet, feet on the floor)

Strength - 2RM front squat
Good luck to liam smash it up this weekend 

Strength - Weighted pull ups

WOD - Angie

100 pull ups
100 push ups
100 sit ups
100 Air Squats

NB - this workout will be scaled :)

Oly thursday

That moment where you think WTF 

WOD - Hang Clean

Endurance -

Run/Row - 90sec work, 60 sec rest

work for distance

Had to do this for Pants 

WOD - 15 min AMRAP
10 burpees
6 pistols
3 Hang Snatch @60% 1RM

Extras - 3 rounds
5-10 Muscle ups (use progressions)

Strength - Strength work to a heavy 2RM Press

3 min Hollow hold
WOD - 21 - 15 - 9
KB swings
OH Squats

Extras - 3 rounds
5-10 HSPU

CFB Endurance - If you can get into a class do this plus extras

Run/Row - 800m Run repeats, Rest 2 mins

keep within 5 sec

Coach Shan's programming

Great job from team CFB this weekend came home with a 2nd everyone that was present smashed it and has come away with positives and negatives from the weekend. The biggest positive is that we smashed the standards no dumping was allowed, a lot of no reps went out to other teams due to bad movement standards which is why we are so strict on you guys. Great work from those that took part and for you guys at home we are strict for this reason alone.

Programming for todays WOD is by Coach shan


Strength - Find a 2RM Back squat

WOD - 9 - 6- 3

Unbroken Clean and jerk

NB - You will have 10 mins per 9,6,3 reps 30 mins in total

Gymnastic - 3 rounds

5-10 unbroken pull ups

Red Tshirt Friday

Strength - Work to a 3RM Deadlift

WOD - Nancy
4 rounds
500mRun
15 OH squats

gymnastics - 3 rounds
5-10 Ring Dips
rest 60 sec

How much volume can you handle before intensity decrease ????????

Where are you at ? are you peaking ? have you improved ? do you feel stronger ?

If your losing intensity decrease your volume until you can handle 6 days a week, if you need a rest day in the week take one, if you need two take two you won't miss out on anything as your be fresh to smash what ever day you turn up on rather than doing it half hearted because you feel you need to turn up. If you find your engine is the issue as you hit a wall mid WOD use the endurance programming to increase your recovery times and delay that wall hitting so early and stick with it not change because you fancy the WOD.


WOD  - Split jerk left and Right foot


CF Endurance -

Run/Row - 7 mins work, 4 min Rest  

NB- looking at 4-5 rounds attack what your weak at
na I think your hips are open here lol 

Time to go long again and work on that running, enjoy this bad boy

WOD - 20 min AMRAP
30 Front Rack lunges
200m Run
30 V-ups
200m Run

Strength - 5RM Push jerk

Welcome back from a relaxing weekend, I hope you all enjoyed saturdays comp and those that did the one yesterday smashed it out the park. Ensure you have enough rest after yesterdays comp before coming back to train as this week will be building on last weekends comp weaknesses.

Class WOD - 5 rounds

5 Power snatch
10 Box jumps
15 push ups

Extras - 3-5 rounds

10 strict pull ups

Endurance -

Run or Row - 200m repeats, rest for 60 sec repeat till time drops more than 5 sec

Red tshirt Friday

Be aware that its comp day tomorrow :), 3 wods mixed ability 9-3pm

Wod - for time

50 Cal Row
50 Burpees
50 Sit ups
50 Squats
50 Sit ups
50 Burpees
50 Cal Row

Strength - Find a 5RM deadlift

In house comp Saturday

Gang please make sure you start picking either tues or thurs to hit the endurance WOD, if you can't book in for a class on a Mon or Wed heres your chance to catch up on endurance or to get a work out in, combine with the strength work. These sessions will help you move faster and for longer in work outs no point moving perfect if you have no engine to go fast….. think about it

WOD - Snatch drills

Endurance - choose one of the following

Run/ Row - 45s work 45s rest

Midline - 3 min Hollow hold