Posts Tagged ‘CrossFit WOD’

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Workout of the Day 10- August 2014

Photo: E Guardia

Marleny and Robyn so happy they are doing the pull-up challenge! Friends that Pull-Up together, stay together!

We wish our Masters GOOD LUCK at their competition! You all have trained very hard and we are proud that you are representing CFP!
DB Bench Press
*Perform a few warm-up sets with these to allow you to get a feel for the weight.
*Choose a weight that will become heavy for the last 2-3 reps of each set.
Metcon Fitness/Sport
3 Rds
Row 250m
25 KB Swings (16/12) Sp: (24/16)
Row 250m
Smash Calves
OH Banded Distraction – Shoulders
Foam Roll Lower Back


Workout of the Day 9- August 2014

Photo: M Franco

For Our Masters Competitors!
Active Recovery Day
Accumulate the following (break it up however you’d like):
1000m Running OR Rowing
80 Sit-ups
60 Air Squats 
40 Box Step-ups 
20 OHS (no more than 75/55)
Mobility (see posters) – Accumulate at least 15 minutes
Couch Stretch (:30/x3)
Labor Position - back on floor, feet on wall (:30/x3)
Single Leg Flexion (:60/x2)
Lateral Opener (chest/shoulders) (:45/x2)
Athlete’s Choice of 1 Upper/1 Lower body 
Goals for today/tomorrow going into Competition
1. Clean Eating! 
    -Tonight’s meal should include a good Protein (e.g. a palm-sized portion of meat), a Carbohydrate of green/colorful veggies (e.g. a hand-sized portion of Asparagus or Red/Yellow/Green Peppers), and a half-palm sized portion of Fats (e.g. avacado, cashews, walnuts.) If you can eat a palm’s portion of a sweet potato, that would be good as well. 
    -Tomorrow morning’s meal should be light to moderate in substance. A smoothie w/protein + [some] fruit + fats is always a good option. The goal is to fill up without being stuffed. Eat to perform.
    -Competition Snacks: We’ll have apples/oranges for you (post-wod, to restore Glycogen levels). Try to bring a protein of some sort (bar, protein for shaker, etc.). Healthy snacks should be available for sale as well (there are normally plenty of vendors).
2. Hydrate! 
3. Sweat for at least 20 min. (6-7 RPE, rate of perceived effort)
4. Rest well, there is nothing like GAMEDAY.
5. Know that we, your CFP family, are extremely proud of each of you; your daily commitment to a lifestyle of fitness inspires us more than you know!
Coach’s Choice
Metcon Fitness
30 Hang Clean and Jerks (75/55)
Run 800m
30 Pull-ups/Ring Rows
Run 800m
30 Burpees
Metcon Sport/Competitor
30 Clean and Jerks (95/65) *Comp: (135/95)
Run 800m                            *Comp: 1 Mile
5 Rope Climbs                     *Comp: 10 Rope Climbs
Run 800m                            *Comp: 1 Mile
50 Burpees                          *Comp: 100 Burpees
*This is long, therefore be careful not to REDLINE (i.e. pushing to hard from the beginning).
*The goal is to establish a steady pace and push yourself to keep it.
*As you’re working, encourage those around you to keep it up!
Mobility – Accumulate 15 min. after today’s work load!
Couch Stretch
Pigeon Stretch
Lax Ball Shoulders/Pecs (Big time!)
Smash Calves

jon janton

Workout of the Day 8- August 2014

Photo: J Shewchuck

For Our Masters Competitors!
Active Recovery Day
3 Rds
Jog 400m
10 OHS (45/35)
10 HR Push-ups
20 Walking Lunges-Rest 2 min. b/t rounds-


Your goals going into competiton:
1. Sweat for at least 20 min. today – 5-6 RPE (rate of perceived effort).
2. Perform 2 upper/2 lower body Mobility moves (accumulate 10 min. total)
3. Eat good carbs (veggies, some fruits, and DEFINITELY 2 sweet potatoes) over these two days!
4. Get excited, we are!!!

3 Rds
100m Run
15 PVC Good Mornings (wide stance)
10 Pass Throughs
*Perform two Mobility moves before Strength/Skill – Coach’s Choice
Strength/Skill Fitness and Sport
Even: 2 Turkish Get Ups
Odd: 15 K2E/Knee Tucks Sp: 15 TTB
*The goal for the TGU is a moderate weight – keep your core tight throughout the movement!
*Coaches will help determine weight
Metcon Fitness
Ascending Ladder for 7 minutes
30 Singles, 1 Hang Power Snatch
30 Singles, 2 Hang Power Snatch
30 Singles, 3 Hang Power Snatch
Metcon Sport
Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch (95/65)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
*Comp: (115/80)
Partner up and pick THREE!
2 – Shoulders
1 – Trunk

Chris with dog

Workout of the Day 7- August 2014

Photo: J Shewchuck

A1. Shoulder Press
A2. Couch Stretch (:20/side x3)
Metcon Fitness/Sport
Row for Calories
Box Jumps (20/16)  Sp: (24/20)
Wall Balls (14/10)  Sp: (20/14)
Lax ball – pecs/shoulders
Calf Smash
Posterior Chain Floss

nike lift shoes

Workout of the Day 6- August 2014

Photo: J Shewchuck

Back Squat
1 RM
Metcon Fitness
OT2:00 for 7 Rounds
5 Power Cleans (70% of 1RM)
40 Singles
7 Pull-ups/Ring Rows
*Coaches will help determine Power Clean weight if you don’t have a 1RM
*If not proficient w/Power Cleans, take it from the Hang position
*You have 2:00 to complete the work. Focus on doing these movements smoothly! Get through it w/intensity and you’ll have some time to rest.
Metcon Sport
OT2:00 for 7 Rounds
5 Power Cleans (70%)
30 DU
7 C2B Pull-ups *Comp: make them strict
Coaches Choice


Workout of the Day 5- August 2014

Photo: Dave Foster

500m Run
20 Pass Throughs
Spider-man Stretch
Hip Circles
*End w/Super Front Rack Mobility (:45/side)
Snatch Complex
Fit: 1 Hang Power Snatch + 2 OHS
Sp: 1 Hang Squat Snatch + 2 OHS
*Build up to a Max Weight for the Complex
*Make sure that you make contact at the HIP CREASE!
*For all Competing in the Masters’ Comp. this weekend, take this time to work on your 3RM OHS!
Metcon Fitness/Sport
20 Thrusters (75/55) Sp: (95/65)
20 Hang Power Cleans
20 Push Presses
20 OHS
20 Front Squats
*Perform 5 Burpees OTM – begin with Thrusters
Mobility (see posters)
OH w/External Rotation Bias
Couch Stretch
Posterior Chain Floss


Workout of the Day 4- August 2014


G PUB The CFP Mixer is this coming Thursday the 7th at 7:30PM!
Coach’s Choice
Bench Press
Metcon Fitness
400m Run
21 Russian KB Swings (20/16)
12 Ring Rows
Metcon Sport
400m Run
21 KB Swings (24/16)
12 Pull-ups
Banded Lat Stretches
Lacrosse Ball – Chest/Shoulders
Foam Roll – Quads/Hammies


Update on CFP Kinnection Center

Update on the CFP Connection Center (formerly DownCity). We are still in the middle of the construction period and anticipate at least another week before classes will start up. We hope you are as excited as we are to roll out our new programs. Stay tuned!


Workout of the Day 3- August 2014

Photo: Corinne Brady

20 Partner Tire Flips
Run 500m
15 Partner Wall Balls (14/10)
Spiderman Stretch
Run 400…
*Perform “W”s / “T”s / Scap Push-ups – Bulletproof Shoulders
EMOM x 15
Min. 1: 2 Turkish Get Ups (1/side) – the goal is heavy but controlled. Take short breaths and keep your core tight!
Min. 2: 10 Box Jumps (24/20) Sp: (30/24)
Min. 3: 3 Wall Climbs (Chest-to-wall)
-Rest 3 min-
Metcon Fitness/Sport
20 Barbell Facing Burpees
20 Thrusters (75/55) Sp: (95/65)
20 Barbell Facing Burpees
Shoulders – OH Distraction
Hips – Pigeon Stretch (:45/side x2)
Calves – Foam Roll or BB Smash


Workout of the Day 2- August 2014

Photo: Corinne Brady

Partner Warm-up (same partner for WOD)

2 Rds 
Row 250m (each)

10 Pass Throughs
10 Dislocates (5/ea. direction)
20 Partner Wall Balls (14/10)

Metcon Fitness/Sport

Teams of 2 complete AMRAP 25 of:
50 Wall Balls (14/10) Sport: (20/14)
40 KBS (20/16) Sport: (24/20) Comp: (32/24)
30 TTB
400m Run (200m each) – athletes must wait to resume work until both have completed the run.
*One athlete works at a time
*Come up with a team name, STRATEGIZE, and support your teammate!


Hips – Banded Distraction
Lats – Foam Roll
Shoulders – Triple Bully 

Upcoming Events

  • September 1, 2014End of Summer Bash at Ballards
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Ricks Roadhouse
  • September 20, 2014 9:00 amWoony River Ride
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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Meal of the Day

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