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Workout Of The Day – 25 October 2014

To our CFP Athletes! From here on out we will be performing STRICT [gymnastic] movements before transitioning into kipping. The reason for this is simple: Your safety and your muscular development. If we kip a movement because we cannot perform it strictly, we then sacrifice function (being able to pull ourselves up to the bar safely) for speed (being able to finish the workout as quickly as possible). So, if you don’t have a strict Pull-up but can kip – work on strict Pull-ups. The same goes for Handstand Push-ups, Muscle-ups, and Ring Dips. We’ve begun a “progression” list on our CFP site ‘Resources’ link. By doing this, we are looking out for you, your bodies (shoulders, especially!), and your development. We want you to be the best that you can be – this will surely help!
Your Coaches

Coach’s Choice


Teams of 3

10 one-armed DB or KB Snatches (one-armed KB Swing)
15 Calorie Row
*Guys: 40-70#
 Gals: 20-50#
*Athlete 1 starts DB Snatches. When completed, advance to the rower. Once Athlete 1 advances to the Rower, Athlete 2 can start Snatches/Swings. Continue pattern for Athlete 3.
*RX – 1-armed Snatch
 SC – 1-armed Swing
*Score is total Calories on the rower.


OH Banded Distraction (Shoulders)
Foam Roll Lats/Hamstrings
Banded Hamstring Stretch
Competitors’ Accessory
NOT for time:
5 Weighted Muscle ups
10 Strict Muscle ups
15 Kipping Muscle ups
*If you can’t do weighted or strict, perform 5×7 False Grip Pulls to mid-chest with 90 seconds rest between sets. 

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Workout Of The Day – 24 October 2014

Roman on a sprints day.

500m Run
2 Rds:
10 Pass Throughs
10 OHS (facing the wall, as close as possible without touching – 5 seconds down/5 seconds up)
10 Dislocates
10 Burpee Squat Jumps
OH Mobility: Get the racks out and accumulate 90 seconds of Sink Mobilization (:15/time). 
                     Coaches, work some Hip Circles/Single Leg Flexion.
Snatch Balance
4×2 (climbing: feel it out and go for a heavy double on the last set)
*Perform this with NO initial Dip (as in a Jerk) – There should be no upward movement on the bar. The goal is to quickly drop underneath with a bone-on-bone lockout. Establish complete balance in the bottom before standing it up. 
3 rounds: 
400 Meter Run 
30 Box Jumps (24/20) (20/16)
20 Push Presses (115/80) (95/65)
Oly Wall Squat
Couch Stretch
Lateral Opener
3-Position Shoulder Stretch (against wall)
Competitors’ Accessory
 1. Jerk Complex
    Push Jerk from back rack + Split Jerk from front rack – work up to a heavy single
 2. Back Squat
    10×3 (across)

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Workout Of The Day – 23 October 2014

Lynn on the rower!

Coach’s Choice
Sumo Deadlift
4×4 (75-80% of 1RM)
*16ft Handstand Walk (16 Wallruns) (15 second holds) after each set of Sumo DL’s
Teams of 2 (Coaches pick teams!)
2 rounds:
2:00 Air Squats
 *One Partner holds the bottom of a squat
2:00 Deadlifts (185/135) (135/95)
 *One Partner holds a second BB in the hang position
2:00 Hand Release Pushups (Pushups)
 *One Partner does plank hold
2:00 Toes to Bar (knee tucks)
 *One Partner hangs from pull-up bar
Score is Max Reps.
*A partner must be in the static hold for the other to accumulate reps.
*Post buddies and scores to Wodify. There is only an RX/Scaled for today’s WOD – be sure to enter correctly.
Couch Stretch
Banded Hamstring Stretch
OH Distraction (for Lats)

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Workout Of The Day – 22 October 2014

Kristen and crew at the 4:30PM.

500m Row
10 Bridge-ups/Table-tops
5 Skin the cats
10 Burpee Squat Jumps
5 Scap Retractions (hanging from rig)
250m Row
Mobility Super Front Rack (Accumulate 1 minute)

Power Clean
EMOM x 10
2 Power Cleans (70% of 1RM) + 5 Burpees over the Bar
*Feet must land at the same time on the Burpee.
*If less than 3 months into Cleans, take it from the Hang (halfway up Quads).
Single Leg Flexion
Bilateral Shoulder Flexion (w/PVC pipe – forehead to box/bench)
Barbell Shoulder Smash

Competitors’ Accessory

1. Back Squats
    8×4 (across)

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Workout Of The Day – 21 October 2014

Mike D and Sean T duking it out.

500m Row
10 Box Jumps
1 Rope Climb (2 back-to-stands)
10 Box Jumps
10 Push-ups
10 Box Jumps
10 Pull-aparts (red/black bands)


A1. DB Bench Press
4×10 (across: moderate weight, make it tough)
*Banded OH Distraction for Lats (:20/side) after each set


Double Unders (Singles x 3)
Abmat Sit-ups
Calf Smash (rig)
Upward-Facing Dog
Competitors’ Accessory
1. Practice Handstand Walking for 10-15 minutes
*If you don’t have a Handstand, perform 10 Wall Runs with only your toe of your shoes on the wall. Make an effort to get off the wall, even if only a couple of inches. Do this 10 times with a 30 second rest between sets.
2. 3 Rds:
10 Double DB Push Press (70/50)
10 Box Jumps (40/30)

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Workout Of The Day – 20 October 2014

As John says “Making old look good”.

Coach’s Choice
OHS Mobility: Anchored T-Spine Smash /
Lateral Opener / OLY Wall Squat 
Overhead Squats (1 second pause)
3×5 (climbing: 65-75%of 1RM)
Chest-to-Bar Pull-ups (Pull-ups) (Ring Rows)
Thrusters (95/65) (75/55) 
Banded OH Distraction
Pigeon Stretch
Lax Ball Scaps/Traps
OH Tissue Smash
Competitors Accessory

A. Snatch Grip Push Press, work up to a heavy single 

B. Snatch Balance, work up to a heavy single

C. Snatch, work up to a heavy single
Back Squat
3×6 (across)

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Workout Of The Day – 19 October 2014

Mike getting his run in

Coach’s Choice 
Weighted Pull-Up 
*If you can’t do Weighted, Strict will work (Hollow body). 
*If you’re good at Strict perform them in the L-sit hold. 
*If you can’t do Strict, perform 3 sets of 5 Bar or Ring holds. Hold for as long as possible and rest for :20 second between each hold and :60 between each set.
50 Goblet Squats (24/16) (16/12)
40 Double Unders (120 Singles)
30 KB Walking Lunges (24/16) (16/12)
20 Box Jump Overs (24/20) (20/16) 
10 KB Swings (24/16) (16/12)
400m Run
*Use one KB for the Lunges, holding in the Front Rack position or like a Goblet. 
-Rest 3 minutes-
Athlete’s Choice
Accumulate 2 min. 
L-sit Hold
Hollow Rock hold
Upward-Facing Dog (loosen the core!)
Lax Ball Shoulders
Foam Roll Lats
Couch Stretch

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Workout Of The Day – 18 October 2014

Angela doing her sprints.

500m Run
Burpee Broad Jumps
20 Jumping Squats
5 Wall Walks
20 Push Presses (barbell)
5 Front Squats
End with some 3-position Squat Clean instruction
Metcon (30 min. cap, except for those doing the 100s)
Athlete’s Choice
25 / 50 / 100 Rounds
1 Strict Handstand Push-up (2 Wall Runs) (2 Strict DB Press)
2 Squat Cleans (135/95) (115/85) (95/65)
3 Burpees
*If newer to cleans, take it from the Hang
*If you’re a competitor and up to the 100s, go for it. Coaches will help to determine your number of rounds. Most will be stay at the 25s. Listen to them! 
*If you’re doing 100s and the class runs over, find some space to finish.
Coaches Choice (pick 3 from the posters)


Workout Of The Day – 17 October 2014


Coach’s Choice
Mobility: Anchored T-Spine Smash – 1 min. (prep for torso in the bottom of Squat)
Sotts Press (un-rack weight, sit in the Squat, and press – palms up!)
5×5 (across: keep it light since these are a new movement)
*Begin w/a PVC pipe or light Barbell.
5 Rounds:
12 KB Swings (32/24) (24/16)
12 Toes-to-Bar (Knees to Elbows)
200m Run
Tricep Smash
External Rotation Bias – Shoulders(Lax ball)
Banded Hip Extension
Comp. Accessory
1. Hang Squat Snatch
    5×1 (80%)
2. Front Squat
    5×1 (90%)
3. 20 Muscle-Ups for time
   *Rest 90 seconds every time you break.


Workout Of The Day – 16 October 2014

Jackie and a muscle up!

500m Run
Inch worm
10 Dive-bomber Push-ups
20 Box Step-ups
Mobiilty: Super Front Rack (1 min.)
Weighted Ring Dips
4×8 (across)
*Hold weight either between feet (dumbbell) OR use the weight belt
*RX+ = Weighted 
RX – Bodyweight Ring Dips
SC – Bar/Bench Dips
Teams of 2
1 Burpee Box Jump, 1 Calorie Row
2 Burpee Box Jumps, 2 Calorie Row
3 Burpee Box Jumps, 3 Calorie Row
*Box Jumps (24/20) (20/16)
*Relay style: Each partner completes reps before advancing.
Calf Smash
Lax Ball Pecs/Shoulders
Banded Hamstring Stretch