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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

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

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  

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

Monday 8.11.14

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Click here for our Gone on Vacation Post  *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. Squat 3x5 @ 65% of 2rm, Rest 90 seconds between. Base squats off of 8/7/14 B. Every minute on the minute for 16 minutes Odd minutes: 5 Alternating Single Arm Kettlebell RDLs 55/35 Even minutes: 6 box jumps 24/20 C. 2-3 Rounds Active Hamstring Stretch 30R/30L Dancer Stretch 30 R-M-L  

Gone on vacation!

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Carl and I will be gone on vacation from Thursday August 14th - Monday August 18th! Its a much needed vacation and we will miss you guys while we are gone! In the meantime, our amazing ass coaches are running the gym. Listen to them. They have the authority to shoot on sight. If you have any emails you are sending Carl and I, be patient, because we will be hiking, and doing stuff like that :) We will get to them asap! If you feel that Robby, Amy, Savannah, Mike, or Caitlin could answer a question you may have. Click here to email Robby Click here to email Amy Click here to email Savannah Click here to email Mike Click here to email Caitlin