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Showing posts from May, 2015
So as I've been warning Saturday we will be hitting Murph I will be giving you a 50 min Time Cap to complete this. You will have the choice of completing as a team of two or solo. If you want motivation before hitting this WOD I suggest you watch Lone Survivor which is about Murph and what he sacrificed.

Todays Red T-shirt Friday WOD

Met-con - for time
100 hang squat clean thrusters
EMOM 5 burpees

Skills - HS walks
For those that wanna improve your pull ups Ive found something for you 
Gymnastic skills - Pull ups
Bar Muscle ups

Each movement will show progressions and some strength drills
Met-con / Oly - 8 min AMRAP
Max effort OHS
each time you break 50 DU

rest 3 mins

8 min AMRAP
Hang Power Snatch
each time you break 25 Sit ups

Strength - Press
5 x 3 @ 80% 1RM
rest 2 mins
Skill - KB drills

Met-con - For Time
25 Pull ups
50 KB swings
50 Box Jumps
50 TTB
50 KB cleans
25 Pull ups

hero Friday

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

After a weekend away with the Gymnastic seminar team coach Birdy will be coaching all the classes today showing you some drills to work on those T2B and some candlesticks for mobility and core strength

Gymnastics - T2B - progressions
Another great look at our second lift the Clean & jerk take a look at the stages from the pull off the floor - recovery position

Oly - Clean and Jerk

find a 1 RM

Strength - Front Squat

5 x 3
We will be looking at the skill of a pull up in todays session focusing on form then putting it into a EMOM style work out to back up what has been learnt

Met - con / skill - 20 min EMOM

min 1 - 10 - 20 burpees
min 2 - 5 - 10 pull ups

a great image to show the stages of your snatch, look how extension is found, the pull under the bar and the catch is in a squat. We are gonna look at these elements in more detail before going for a PR

Oly - Snatch

Find a 1 RM snatch

Strength - Back Squat
5 x 3
CFB News
1st of many newsletters - looking to keep you all up to date with activities, programming, members of the month and any other news. If you have anything coming up you want me to share please email me.
After a great few weeks with members hitting PB’s on lifts and benchmark WODs, we are taking the load off and focusing on form with the classes. I am starting to see form suffer to get through particular WODs because theload is too heavy or because you need to beat a time or score on the white board. We will be removing the clock and white board from sessionsfor a while to ensure form is the main focus, then, you might learn something. 
Whilst this doesn’t mean you can take it easy and slack off, it should shift your focus into moving better. All too often we see people sacrifice good form for the sake of finishing a bit quicker, or beating their mate in the WOD. They count reps that don’t meet the required standard and allow themselves to get away with poor movement and poo…
If this is you be aware your progress will be slow :)

Met-con - Randy

75 x power snatch
every 2 min perform 5 burpees

Skill - L-sit hold
3 x :30sec

Strength - Pull ups
5 x 5
Progressions and mobility

Head stand

Hand stand

HS Walk
Met-con - Jackie
1000m row
50 thrusters
30 Pull ups

Oly - 10 min EMOM
4 x power clean

Strength - Push press
find a 1RM
Met-con - For time
25 Ring Dips
50 deadlift
50 push ups
500m Run
50 v ups
50 deadlift
25 Ring Dips

Skill - Wall Walks
Met-con - Annie
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

10 min time cap

Oly - 10 min EMOM
4 x squat snatch

Strength - Back Squat
find a 1 RM
Met con - For Time
Cash in - 500m row
21 - 15 - 9

Skill - Forward Rolls

Strength - Pull up

7 x 3

Gymnastics / mobility

Head stand - Progressions

Hand stand - Progressions

HS walk - Progressions

we will work a lot of mobility to improve over head positions fixing press, push press, push jerk, snatch and hand stands this is a must for most of you, especially those that suffer with lower back issues.
Met con - for time
25 burpees  500m run  25 strict pull ups  500m run  25 SHSPU  500m Run  25 CTB 500m run  25 burpees
Met con / Oly  - Grace

30 x clean and jerk

rest 5 mins


30 x Snatch

@ same weight

Skill - 3 rounds

3 TTB + 3 Pull ups + 3 CTB + 3 pull ups + 3 TTB - must be unbroken

Strength - Press

Find a 1 RM

Final TBC Qualifier

There were a few of you on Friday who stepped up to Big dogs due to the deadlift being light, remember the rules are if you go Big dogs for one WOD you go big dog for a whole month.
Deadlifts are a basic movement with low skill set so the WOD should have been high scoring, but for some it wasn't. Please Remember I scale weights to keep intensity high. Leave your ego at the door.  

RX In a 12 minute window: 50-40-30-20-10 of:
Wall balls (9/7kg)
Double Unders (Note tie breaker score for "Wallball Annie") In the remaining time:
AMRAP of bar muscle ups

SCALED In a 12 minute window: 50-40-30-20-10 of:
Wall balls (9/7kg)
150-120-90-60-30 of:
Single Unders (Note tie breaker score for "Wallball Annie") In the remaining time:
AMRAP of toes-to-bar Score for this WOD is total bar muscle ups/toes-to-bar
Strength - OH Squats  find a 1RM
Closed For Bank holiday Monday
Next monday we will be closed for Bank holiday so there will be a wod on Thursday so that you still get a 5 day training week with two rest days. Enjoy the long weekend rest ups recover from the past few weeks of training as I have some planned for you next week.

Met-con - 20 min AMRAP
6 Deadlifts
12 Pull Ups
24 double unders

Skills - TTB
3 x 10-20

Strength - Pull Ups
find a 1RM