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Friday 8.15.14

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*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block. A. EMOTM for 10 Minutes, 3 Power Cleans @ 70% 3RM (8.1) 
B. Death By Ball Slam, with a 3 Burpee Buy in each minute Score is total performed ball slams C. 10 Minute recovery walk as soon as you are finished with the wod

2014 08 14

Thursday 8.14.14

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*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.  A. 3 Rounds  30 sec Scap Pull Up  45 sec Jimmy Buffets (Standing, Athletic, Squat)  30 sec Pillar to Plank Press up    B. Floor Press 3x5 @ 65% of Bench 1RM (8/4) rest 90 seconds  C. 3 Rounds  1 Minute Deadbug 15 sec Rest  1 Minute Pillar (side steps) 15 sec Rest  1 Minute Pull Up/Ring Row Hold 15 sec Rest  *** for all the holds once you break you are done, even if there is time left in the minute D. Optional Cool Down, 3 Rounds  Side Pillar Stretch 30sec RT/ 30sec LT Vert Lunge Stretch 30sec RT/ 30sec LT

2014 08 13

Wednesday 8-13-14

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Mobility: 1) front rack PVC stretch x 3 min each side 2) lax ball to pec x 3 min each side 3) kitchen sink stretch x 3 min Warm up: 5 strict press 5 push press 5 jerk 5 OHS ** 2x through w/ PVC, 2x through w/ empty bar A) Push press 2RM - 15 min to work to 2RM, when found hit 3x2 jerks at that weight B) OHS - 2x2@70, 75, 80%, max reps at 85% C) core circuit (by special request!) 30 sec on, 15 sec off Station 1: plank hold knee-to-nose Station 2: GHD sit-ups Station 3: 5# airplanes Station 4: kneeling Supermans

2014 08 13

Wednesday 8.13.14

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Student Welcome Week @ CFSB!  *Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block. A. 20 Min Toes to Bar Practice  
B. 14 Min Burpee Skill/Efficiency Work C. 8 Rounds 15 sec Toes to Bar  Rest 45 Sec  15 sec Burpees  Rest 45 Sec Score total TTB and Burpees separately

2014 08 12

Class Schedule Survey! Tuesday 8.12.14

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We are considering adding classes and making it a  4:00, 5:00, 6:00, 7:00pm class schedule. If you want your opinion heard, click here to answer the survey!  *Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block. A. Moving at a conversational pace 15 minute amrap 5 Strict Pull Ups 7 Russian KB Swings 70/55 1 Cadence Shuttle B. Deadlift 3x5 @ 65% of 1rm (based off of 7.22.14) Rest 2 minutes between efforts, stay connected to the bar, no touch and go C. 3-5 Rounds Side Pillar Hip Tap 30sR, 30sL Childs Pose 30s  

2014 08 11

Monday 8-11-14

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Super awesome job on Saturday, you guys. I love watching you all progress and hit some sa-WEET PRs. Even if you didn't hit a weight PR, seeing improvement in your technique should feel awesome, and I've seen remarkable improvement in all of you guys over the last 3 months! I'm so proud of you all, and I'm happy to call you "my" athletes. :) August will be Mobility Month! We'll be spending several minutes before/after class each day on mobility, and there may even be some homework occasionally (ugh, I know). As always, I really appreciate any feedback on the class, the programming, the flow of things, etc. Let me know what you think. I know most of your mobility issues, but feel free to comment on specific body parts/muscles/joints you feel need some work and well hit those extra hard. Mobility: 1) hamstring on ball on box x 3min each side 2) active hamstring stretch x 30sec each side x 8 rounds (2:00 total each side) A) snatch pull + snatch - 2x2 @ 75, 80, 85% B) front squat - 12min to work to heavy single, then 2x3 @ 80% C1) 5 DB bent over row, 5 DB strict press x 3 rounds - rest 1:00 between rounds C2) tabata side plank hip taps

2014 08 11

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