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I feel like we made some really good progress on the muscle-up this past week and the pull-ups last Sunday.  I’d like to work on this muscle-up thing a bit more for people that are close and people that are struggling with but, enjoyed learning more from the transition.  So..

Today:

10am: Muscle-ups

11am:

10 muscle-ups

5 Clean and jerks (205, 125)

10 Muscle-ups

5 Clean and Jerks

10 Muscle-ups

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Partner up

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Today:

AMRAP in 15

Teams of two:

Partner A: Runs 200

Partner B: 5 Power Cleans (165, 125) max KB swings while partner returns.

*high five and switch

** Score is number of KB’s tallied

 

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Got front rack?

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The elusive front rack.  Women probably need to pay less attention to this post then the men in the room.  Getting into the front rack position does have something to do with wrist flexibility, there I said it.  It doesn’t revolve around the wrist though.  It has much to do with the upper back and lats.  Think about it, what will allow the shoulders and elbows to rotate around to support the bar?  If the upper back is extremely tight that front rack ain’t happening.  The rear delts, lats and upper back muscles need to be tended to before you worry about your wrists at all.  Check into a lacrosse ball session or two during your hour in the gym.  Lean into a foam roller and see if that can help clear some stuff up.  Bar hangs and shoulder pass-throughs will also help a lot.

Today:

Press

3x3x3x3x3

Then

4 Rounds for time

6 Muscle ups

10 shoulder to overhead  (135, 95)

 

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Today:

5 Rounds

Run 1 Lap

30 wall balls

30 box jumps

 

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Veterans Day

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Tuesday, November 11th is Veterans Day.  CFW will be on it’s limited schedule with 9:30am, 3:30 and 4:30pm classes.

Today:

20 minutes for a power Snatch for a heavy set of 2.  *Doesn’t need to be touch and go.  ** Doesn’t have to be heavy.  If you’re moving well then we’ll go up in weight.

Then

EMOM for 12 Minutes

5 Ring dips

12 Toes to bar

 

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Im proving your pull-up

 

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We had a good little pull-up class on Sunday going over ways to improve your kip mostly but, a lot about the pull-up too.  There are numerous ways to improve your pull-up.  Some of them being your weight.  If you have some fat to trip or are carrying too much muscle this weight is getting in the way of developing good pull-ups.  Also, grip and back strength.  These are both no brainers but there are ways to strengthen them on your own with some simple accessory work.  Your form needs work!  Wild legs, a disconnected core and “clunky” shoulders aren’t helping you.  You’re not practicing enough.  <— enough said?  Also, you’re relying on that tiny purple band for way too long!  Some of you are teetering on the edge of good pull-ups and these things can put you over the edge.

*I’m going to send out an e-mail which will go into greater detail on these aforementioned subjects today.  Be on the look out for it in your inbox

Today:

Deadlift 5×5 at 75%

AMRAP in 5 minutes (Max effort)

10 SDHP (75, 55)

10 OHS

Rest 1 minutes

AMRAP in 4

10 SDHP (75, 55)

10 OHS

Rest 1 minute

AMRAP in 3

10 SDHP (75, 55)

10 OHS

 

 

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Thanks again

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It was a solid time at the Saturday WOD/get together/kick off fall event at CFW.  I’m not sure what was better, Esther and her cigarettes, Nick with his…outfit(?) or the display of cornhole ineptitude after the WOD.  Either way, I had a great time with everyone.  Thanks for coming out, thanks for having a great time and thanks to those who helped clean up at the end!

I look forward to the next get together!

Today:

Back Squat

5 Sets of 5 reps at 75% of your 1RM (5 sets at the same weight across the five sets)

Then

EMOM for 12 minutes

3 Hang Squat Cleans max push-ups in remaining time (165, 115)

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great time!!

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Had a B.L.A.S.T Saturday at the WOD and I do believe that Esther gets the best costume award with her beer bottle and cigarette!!  Really good work!  Thanks for coming out everyone, it was a great time!!

Today:

10am:  Kipping and everything involved in it

11am:

15 Minute AMRAP

8 Thrusters (95,65)

8 Pull-ups

8 Burpees

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Fright night

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Today:

MUAAAAAHAHAHAHAHAH…MUAHAHAHAHAHAHAHAAH

MAUHAHAHAHAHAHAHAHHAHAHAHAHAHHAAA  MUA (COUGH, *sips water) MUAHAHAHAHAHAHAHAHAHAHH

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Halloween WOD reminder

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Hey guys, just a reminder that Saturday will be our kick off to the new fall season.  We will have a team WOD like normal but ONLY ONE CLASS at 9:30.  We’re gonna have the grill going and some seasonal beer for post WOD carb loading.  If you would like to bring something to share that would be great!  Hope to see everyone Saturday!

**If you have canned goods to put in the Action in community through service (ACTS) box Saturday would be a great day to bring them in!!

Today:

20 Handstand Push-ups

40 KB swings

60 Goblet squats

80 Double unders

60 Goblet squats

40 Kb swings

20 Handstand push-ups

 

 

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