“Forrest”

Tomorrow morning we will start with a Kid’s WOD at 8:30am. We are asking for $5 donations for all participants. Please arrive at 8:15am so we can be ready to go right at 8:30am.

Adults class starts at 9am. We will be doing the HERO WOD Forrest with Maggie Snyder, US Marine Corps. I (Alison) said last night that she is in the Army, but I would like to correct that…she is in the Marines (YUT).  (Can you hear Brian in the back of your mind?) We are asking for a minimum of $10 donation- all donations go directly to the Wounded Warrior Project.

If there are many people, half of the class will start with the L-pullup and the other half will start with the 800m run. If you still have gas in the tank we will be doing a clean ladder. It will be similar to the clean ladder from last week. With a twist, of course.

“Forrest”

3 RFT

20 L Pullups

30 Toes to bar

40 Burpees

Run 800m

Saturday’s Hero WOD

This Saturday is the Hero WOD with Maggie Snyder. You can check out the Facebook page dedicated to what she is undertaking. Big thanks to Lowell for hooking us up with friend and fellow US Army service member, Maggie Snyder, who will be coming to WOD with us on Saturday. In May of 2014 she decided to complete all 131 Hero WOD’s in one year, donating $10 to the Wounded Warrior Project each time. Minimum donation will be $10. The box is set up on the desk – if you can’t make it, but would like to donate it would be much appreciated. If you have friends from other gyms or anyone else who would like to participate, please bring them along!

Also, Maggie will be bringing limited t-shirts for sale for $20…Bring your cash! All CFO items purchased will have 15% donated to the cause.

On Saturday, October 25th, we will be having a kids WOD, starting at 8:30am. We are asking for a $5 donation per child to participate. Movement will be body weight for those under 10. WOD will start promptly at 8:30am so please arrive around 8:15am.

Saturday will be at 9am only. Please let us know if you are coming so we can have a heads up. All movements can be scaled as well as capped based on need.

Saturday’s Hero WOD

“Forrest”

3RFT

20 L Pull-ups

30 Toes to Bar

40 Burpees

Run 800m

Ready to jump!

Ready to jump!

Workout of the Day

3 RFT

20 Overhead Squats 75/45

30 Pushups

40 Box Jumps 24/20

20 minute cap

With the remaining time in class, perform a heavy Overhead Squat

Scaled Movements/Weights for the Franniversary

The Scaled Movements/Weights for the Franniversary are listed below.  Again, not being able to perform any of these movements will not be a drop dead issue.  If you are worried about say, double unders, make sure your partner is good at them and lean on them.  Doubleunders are a higher skill movement, but with $250 on the line, the best scaled teams should be able to handle them.  Even if both members of your team struggle with DU, the way the event will be run, you will not get stuck for long on any one movement.  Just crush the other WODs! 

Thruster 75/45

Kettlebell Swings 53/35

Deadlift 185/115

Burpee

Doubleunders

Hand Release Pushups

Clean and Jerk 95/65

Snatch 95/65

Wallball Shot 20/14

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Workout of the Day

3 RFT

400m Run

21 Sumo Deadlift High Pull 75/45

12 Bar Facing Burpees

After the WOD, OTM for 10

1 L-Pullup, 4 Pullups, 5 Dips

or

3 Muscleups

Weights/Movements for the RX Division of the Franniversary

These are the RX weight standards for the Franniversary.  All movements will be done for reps – so to do well, you will have to do a lot.  Work will be split up anyway you choose – if you have a weakness, your partner can save your bacon.  More info to come…

Thruster 95/65

Pullups – any style as long as full extension at bottom and chin over bar is reached

Clean and Jerk 135/83

Doubleunders

Hand Release Pushups

Deadlift 225/155

Handstand Pushups

Snatch 135/83

Wallball Shots 20/14

Scaled Division movements are coming later this week!!!

The newest addition to ACKLEY CIRCLE!!!

The newest addition to ACKLEY CIRCLE!!!

Workout of the Day

Strength/Skill

Back Squat, Heavy 3

Week 5 of 8,  add 5/10# to last weeks lift.  Use 7-8 sets to get to your weight.  Things should be feeling pretty heavy.

Conditioning

With a 5 minute cap

25 Front Squats 135/95

25 Toes to Bar

25 Front Squat

Rest 2 minutes, then

25 Power Cleans for time (4 minute cap)

This entire WOD is capped at 11 minutes.  You will have 3 scores on the board – your Back Squat weight, a time for WOD 1 (FS/T2B/FS) and a time for WOD 2 (PC).  If you do not complete the work in the required time, your score will be the number of reps completed.

High Five Your Masters!

A few months ago some of our masters (35 and over) participated in the Masters Functional Fitness League. We had a few others join us for the swim WOD at the high school. This online team competition brought together over 1500 Masters Athletes all over the world. Though Athletes sign up individually, they are added to the team of their region. Prizes are given to team and individuals and they are impressive. We know because we have a Prize winner in our midst! Robin received her swag bag last week and we asked her to bring it in to show us. 

The October 2014 Competition began on the 27th. There are 8 WOD’s to be completed. There is no penalty for not being able to complete the WOD’s so a lot of the pressure is taken off which allows more room for fun. The WOD’s this time are shorter and we get to run the track on Saturday afternoon. If you would like to join the Masters Athletes we still have 5 WOD’s to go! I know June and Robin love a good cheering section as well, so Thursday morning during open gym will be the next time WODs will be done. Otherwise – big high fives and cheers when you see the competitors!

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Workout of the Day

Strength/Skill

Deadlift, Heavy set of 5

Add 10# to last weeks lift

Conditioning

AMRAP 10

30 Double Unders

15 Kettlebell Swings 55/35

Snatch/Burpee Tester

On Monday, we will be re-testing the 3RM Snatch/Burpee WOD.  The way the test works is: with a 5 minute cap, you will attempt a 3 RM, Touch and Go Snatch.  You may rest overhead or in the hang, but you may not rest the bar on the ground.  For the Snatch, any style is ok – Squat, Split or Power.  You may find you are able to catch in the power on rep 1, but you may be pulling your body into a squat by rep 3.

When you complete your 3 Rep Snatch, you will spend the remainder of the 5 minutes getting in as many Burpees as possible.  More on that later.

To score, you will combine the pounds lifted with the number of burpees completed.  For example, if you Snatch 150, then do 75 burpees, your score is 225.

What happens if you miss a lift?  In a perfect world, you would get a 0.  I would like you to feel the pressure of “I have to make this lift right now.”  I would like for you to go into this test with the idea of nailing the lift on your first try.  Because you are testing your ability, there should be a razor thin line of being conservative and pushing your limits.  For a test like this, I would likely try something that I knew I could make, but I would like to pump my fist after making.

Because this is not a perfect world, I will give you a second attempt.  If you miss, wait 2 minutes, adjust the weight if needed and try again at the 2 minute mark.  Coaches will set the clock for 7 minutes to ensure that misses are accounted for.

So…how do you do best on this “test?”  Ideally you will perform a heavy (for you) Snatch and then smash the burpees.  Against a fit field, a big lift is a better way to score in a WOD like this.  Strong males should be able to push past 200 pounds, some will be way over this.  Someone really good at burpees can get close to 100 in 5 minutes, although that is a ton.  Most athletes will be somewhere in the 60 to 80 range.  It will be very tough to make up “points” by doing more burpees.

Finally, last time we did this I had my athletes touch a target 6″ above their reach.  Not everyone did the reach 6 weeks ago, but that’s ok.  If you are re-testing, do the same thing you did last time.  If you want to burpee to a touch even if you didn’t do it the first time, do the touches.  Try to match your old score on the burpees, cause it’s harder to make that reach.

You will have about 20 minutes to warm up your lift.  Personally, I like to warm up with the 3 position Snatch early, then get into doubles and singles.  The only triple I would likely attempt would be my game time lift.

Mike B and Jen C getting their pull-ups done during the killer thruster/c2bwod on Saturday

Mike B and Jen C getting their pull-ups done during the killer thruster/c2bwod on Saturday

Workout of the Day

Snatch/Burpee Test

In 5 minutes, perform a 3RM Snatch.  When the 3 RM Snatch is complete, use the remaining time to perform as many burpees as possible.

Your score is the weight you Snatch in the 3RM plus the burpees you complete.

Unless otherwise directed, perform burpees to a touch 6″ beyond your reach.

In the remaining timer in class, perform L Sit.  You may do this on the dip apparatus (Matador), the rings, or hanging L Sits.

Bench Press

Bench Press time baby!  We’ll hit the CFO weight room at 10am – if you trained at 9am, you are welcome to join the fun.  If you are training at 10, be ready for thruster/chest to bar after.

Workout of the Day

30-20-10

Thruster 95/65

Chest to Bar Pullup

Hero WOD Challenge

On Saturday October 25th we will be doing a Hero WOD with Maggie Snyder. From Memorial Day of 2014 to Memorial Day of 2015 she will be completing 127 HERO WODS in hopes to raise $10,000 for donation to the Wounded Warrior Project. We will be doing “Forrest” that day. You can ABSOLUTELY scale this WOD. There is a box on the counter to start donating! Fill it up!

“Forrest”

3 Rounds for Time

20 L-pullups

30 Toes to Bar

40 Burpees

Run 800 M

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Workout of the Day

21-15-9

Snatch 95/65

Handstand Pushup (sub 7/5/3 on Wall Climbs)

15 minute cap 

Build to a max effort Snatch in the remaining time of class. 

40 Burpee

“Macho Man”

We have done Thursday’s WOD at CFO before – we did it on the day we moved into our current facility.  But there is now a twist.  Instead of just trying to hang on, the WOD adds work late.  So, like life, the reward for hard work is more work.

There are 2 weight options – only try 185/115 if you have done it before and hit 10 rounds.  If you do not hit 6 rounds, you must drop the weight by 20# and start over after a 3 minute rest.

If at any time you feel shame for not using enough weight, be aware Froning got 20 plus rounds of Macho Man at 225.  There is always someone better, using more weight.  And that’s ok.  Do your best, move well and work your ass off. 

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Workout of the Day

“Macho Man”

OTM for as long as possible

3 Power Cleans

3 Front Squat

3 Shoulder to Overhead

165/110

If you are confident you can hit 10 rounds, you may try 185/115.  At 10 minutes, you must complete 4 reps of each movement.  At 11 minutes, you must complete 5 reps of each movement.  The next round, 6…

Cash Out (if time is available)

Practice L-Pullups

Press On

I posted on Facebook yesterday, but I want to have a bench pressing session on Saturday.  We’ll go at 10, which should allow the 9am folks to cool down after their WOD by whacking their pecs and the 10am folks to get started by getting their swole on.

As I asked before, 2 additional benches would be great – I think BMB has a line on 2, but just in case, if you have a bench from your old bodybuilding days (you know who you are) if we could borrow it for a lifting session, that would be amazing.  Please let me know in comments on FB.

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Feeling Nostalgic – Check out Ashly working on her Double Unders!!

Workout of the Day

Strength/Skill

Deadlift, Heavy set of 5

Add 10# to last weeks lift

Conditioning

AMRAP 12

4 DB Push Press, Left Arm, 45/35

4 DB Push Press, Right Arm, 45/35

8 Chest to Bar Pullups

12 Box Jumps 24/20