CrossFit Omaha

Tuesday 120228

2012-02-28T22:36:00.000-06:00

WOD
Five rounds for reps of:
115#/77# pound Thrusters, 20 seconds
2/1.5 pood Kettlebell Swings, 30 seconds
115#/77# pound Thrusters, 20 seconds
Rest 3.5 minutes

The clock does not stop between movements. Move as quickly as you can from one to the next in order to maximize reps. Scale weight so that reps are not broken up at any time during any of the 5 rounds.

Post reps from each movement from each round to comments/Logwod.

A big warm welcome to our good friends Dan and Megan Fletcher. A great addition to our second to none community.

Monday 120227

2012-02-27T19:58:00.000-06:00

WOD
Skill/Strength

Dead-lift 1x5

Take a look at the last time you completed this workout. If you were successful last time, go up 5 pounds, if not, try that weight again. This is one single set of 5 reps and doesn't necessarily need to be a max effort. Compare to 120104.

Conditioning

For quality (no clock will be set):
1 Weighted Strict Pull up
10 Box Jumps, 40 inch box
2 Weighted Strict Pull ups
9 Box Jumps
3 Weighted Strict Pull ups
8 Box Jumps

and so on until,

10 Weighted Strict Pull ups
1 Box Jumps

The box jump height is 3 red bumpers on a riser. For the pull ups, no kip is allowed and a dumbbell between the ankles is the only allowed method for holding. Weights are 25#/15#.

Post results to comments/Logwod.

5AM Baby!!!!!

Saturday 120225

2012-02-25T22:29:00.000-06:00

WOD
Reebok/CrossFit Games Open 12.1

As many reps as possible in 7 minutes of:
Burpees

Must touch an object, with both hands, that is no less than 6 inches above reach.

Post reps to comments/Logwod.

The strength group conditions with stones.

Friday 120224

2012-02-24T22:47:00.000-06:00

WOD
Skill/Strength

Dips - 1RM

Attempt to find a weighted 1 rep max during a 12 minute time span. When the 12 minutes is up, the workout is done. No weighted warm-ups may occur until the clock starts. If you do not have weighted dips or maybe even dips at all, use this time practicing deep negatives.

Conditioning

5 rounds for time of:
5 Dead-lifts
3 Power Cleans
1 Hang Squat Clean
10 Toes 2 Bar
120 Single Unders

Prescribed weights are 203#/143#. You must come down from the 5th dead-lift before going up for your first power clean. From last power clean into hang squat clean, the bar isn't required to touch the floor first. For single unders, you cannot use a running in place technique or a side to side single leg technique. It must be two feet hit the ground, two feet leave the ground.

Post all results to comments/Logwod.

Watch this vid closely. Can you even perform what he's trying to get a person to do? Basically, he's trying to get you to bend over and see how far your normal range is without allowing the spine to round out or over extend. Make sense? This means, you can't bow at your back but you also can't stick your belly out to over tighten your spine as a compensation.

Where else might limited range in this position affect you? How about the coming up part in a burpee? Open workout 12.1 anyone?

Thursday 120223

2012-02-23T21:32:00.000-06:00

WOD
Rest Day

For those of you signed up for the Open, not able to make it on Saturday, and plan on doing it sometime today, please make sure and email crossfitomahaevents@gmail.com. We will be short on judges so it's imperative that we know who's doing it. We'll most likely have to run heats during every class depending on the time domain of the workout (i.e AMRAP in 20 minutes, 15 minutes, 5 minutes, etc.)

Since this is the case, please email asap letting us know you'll be doing it today and we'll try and organize it so everyone gets a fair judge and ample warm-up time. Thanks and have fun.

Yay or Nay? It's not set in stone but we're toying around with a sign that is more visible from L street. It'll also have a light shined on it so it can be seen at night as well.Post thoughts to comments.

Wednesday 120222

2012-02-22T22:26:00.000-06:00

WOD
Strength & Conditioning

21 Back Squats
Rest 2 minutes
15 Back Squats
Rest 1 minutes
9 Back Squats

These are to be completed unbroken and with the same weight for all three sets. The rest is a bit smaller this time so take that into consideration. The base goal is to complete this at 225#/155#, if you've already done it at this weight, use more. If not, use 5-10# more than last time.

Post weight used to comments/Logwod.

Compare to 110617.

Pat Mendes is a super Olympic lifter. Ha. He's good, let's just say that. The reason I posted this vid is that your mobility work and how much time you spend doing it should be relative to how strong the opposition is. Make sense? For example, Pat has some tree trunks he calls legs. He's going to have to spend some major time working mobility in order to see a change. Probably much longer than 2 minutes each side.

So how does this affect you? Well, if you have trouble with overhead squats because your shoulders don't open up, that's the opposition. You might have to stay with internal rotation, extension, etc. for much more than 2 minutes each side. Focus on spending 4-5 minutes on each side with 1-2 movements rather than a couple of minutes with a bunch of movements.

Remember to pre and posttest and if you don't see a change, there wasn't one. Create pain people.....

Tuesday 120221

2012-02-21T22:05:00.000-06:00

WOD
"Filthy Fifty"
For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 1 pood/trainer
Walking Lunges, 50 steps
50 Knees to Elbows
50 Push Press, 44#/33#
50 RDL's, 44#/33#
50 Wall Balls, 20#/14#
50 Burpees
50 Double Unders

Big things here are, knees to elbows means KNEES TOUCH ELBOWS and keep back flat on RDL's (bar to shin). Scale reps to 35 or even 20 if needed. Cut-off is 25 minutes.

Post time to comments/Logwod.

Compare to 110624 (w/ T2B).

Oh no... (Thanks to Abby for this one.)

Monday 120220

2012-02-20T19:06:00.000-06:00

WOD
Skill/Strength

Snatch 1-1-1-1-1 reps

Warm up using sets of triples and doubles before moving on to your work sets. Jump in weight each time, stay light and work technique, or somewhere in between. The choice is yours. Complete these on a 3 minute clock.

Conditioning

Three rounds for time of:
25 Chest 2 Bar Pull ups
25 Overhead Squats, 110#/77#

Post all results to comments/Logwod.

I posted this on our Facebook page but wanted to post it here too. It is a very strong message Chipotle is sending. We, as humans, are caught up on how we're going to lose that next pound but in reality, it's quite simple. Change the food supply.

Saturday 120218

2012-02-18T22:03:00.000-06:00

WOD
Skill/Strength

Open Gym - 15 minutes

Take the first 15 minutes to hit some squats, practice some muscle ups, or improve any movement you'd like.

Conditioning

Three rounds for time of:
Walking Lunges, 20 steps
10 Barbell Rollouts
30M/20F Ball Slams (all 16# ball)

For the rollouts, only go as far as you can keep your back safe. Everyone uses a 16# ball for slams. The guys do 30 reps whereas the females do 20 reps.

Post all results comments.

Remember to keep a fully extended hip throughout each rollout and only go out as far you can safely stabilize the spine.

___________________________________

Join me this morning for a free community workout at the lululemon athletica showroom at 9am. You ladies know you want to do a little shopping anyways and there is some cool dude stuff too.

Friday 120217

2012-02-17T20:39:00.000-06:00

WOD
Skill/Strength

Wall Walk + 1-3 HSPU 3-3-3-3 reps (3 minute clock)

Start and finish with chest on ground. On the way down, you must walk back to the starting position (no falling down). A full set would consist of walking up, performing 1-3 handstand push ups, walking down, walking up, 1-3 hspu, walking down, walking up, 1-3 hspu, walking down, rest. If you do not have hspu, hold for 5-25 seconds, each time you go up.

Conditioning

Five rounds for reps of:
Wall Balls, 30 seconds
Rest 30 seconds
In 30 seconds, 5 Box Jumps + Max Reps Burpees
Rest 30 seconds
35#/20# DB Weighted Pull ups, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds

For box jumps, you must step down and your burpee jumps must be at least half a foot off the ground (the lowest part of your foot must be higher than about the height of a red bumper). For pull ups, a DB between the ANKLES is the only accepted method.

Post all results to comments/Logwod.

A three mob cycle for internal rotation. What a better way to start today's workout than by flossing the rotator cuff? Get after it.

Thursday 120216

2012-02-16T23:20:00.000-06:00

WOD
Rest Day

Mobilize people. Make sure you pretest with the squat and then post test, again with the squat. Any change? How dramatic. Let me know.

The calf/achilles one is gonna hurt so good.

Wednesday 120215

2012-02-15T19:29:00.000-06:00

WOD
Mobility

Hip Capsule, Hamstrings, Ankles

Skill/Strength

Pistols (barefoot) 10-10-10-10-10 reps

This is 5 each leg, alternating. If the heel comes up (even slightly), the rep does not count. Scale by holding something out in front, putting plates underneath your heels, using a band, etc. Do these on a 3 min clock.

Conditioning

On a 4 minute clock, complete 1 round as fast as possible:
10 Dead-lifts, 275#/197#
15 Box Jump Overs, 24"/20"
20 Kettlebell Swings, 1.5/1 pood

Whatever time is left, rest. Repeat 5 cycles. Ideally, a round shouldn't take you more than 90 seconds. Box jump overs may only happen facing the box. Don't let the dead-lift bounce get out of hand.

Post all results to comments/Logwod.

How about a 10 minute challenge. Make a mistake and you're out. (Can you learn something from watching? Look at the wrists, where the arms are at all times, leg extension, how high off the ground each time, posture, etc.)

Tuesday 120214

2012-02-14T23:32:00.000-06:00

WOD
Mobility

See Video (Two minutes each side, each mob.)

Skill

L-Sit Holds - Max Time x 3 attempts

Instructions will be given during class. Rest as needed between attempts but you have only 4 minutes total time for the event. Only fully extended legs count as prescribed.

Conditioning

AMRAP in 20 minutes of:
5 Triple Unders (or scale to 20 Double Unders)
10 Toes 2 Bar
15 DB Push Press, 35#/20#

Scale movements as needed. Keep a solid pace, about 80-85% effort should maximize the amount of work you can achieve.

Post all results to comments/Logwod.

Two minutes each side, each mob. DO IT!!

Monday 120213

2012-02-13T21:38:00.000-06:00

WOD
Mobility (on your own)

Shoulders (Internal/External Rotation), Ankles, Quads, Hip Flexors, Hamstrings, Hip Capsule

Skill/Strength

Hang Split Clean 2-2-2-2 reps

Work up to a heavy 2 reps in 5 sets. Do these on a 2.5 minute clock

Conditioning

Three rounds of:
50 Air Squats (55 second cut-off)
Rest 30 seconds
Row 230 meters (55 second cut-off)
Rest 30 seconds
35M/24F Push ups (55 second cut-off)
Rest 30 seconds
5M/3F Muscle ups (55 second cut-off)
Rest 30 seconds

Break into groups of 4 people. Every person starts at the top. The first person goes while the rest wait and so on in a waterfall. No one should have to scale reps. Let the cut-off govern that. If you do not have muscle ups, replace with 10M/7F burpee pull ups (around 1 ft above reach).

Post all results to comments/Logwod.

A big congrats to my little D for winning his bracket yesterday at the Gross wrestling tournament, a huge thank you to John Calhoun for taking some wonderful pics of him, and a big congrats to his son who wrestled in his first tournament.

Also a big congrats to Gage Guenther, son of Brad and Natalie, on his second place finish and Logan Patrick, son of Nick Patrick, on his second place finish. It was a great Sunday to support our younguns.

Saturday 120211

2012-02-11T20:53:00.000-06:00

WOD

Part A
Open Gym for 15 minutes. Use this time to hit some mobility/soft tissue or to work on any barbell or gymnastic movement of your choice. Use your time wisely.

Part B
Every 1:45, for 5 total rounds, complete the following:
30 Wall Balls, 20#14#

Whether you choose to go prescribed or not, the reps must be unbroken for the set to count. In fact, for every time you drop the ball, during a set, the penalty is 10 burpees (all penalties to be completed at the end of the workout).

Post all results to comments/Logwod.

A little on Paleo. Although we will touch some on this diet, our seminar will focus more on the individual person and his/her design. We're all different. We must cater to our own design and not someone else's. Paleo is a good, general approach for most though when first starting out.

A final favor, if you attend the seminar (reminder - it starts at 12PM), let me know what you think through this medium. Did you like it? Did you get something out of it? What else do you want to know or hear about?

Thanks so much for your feedback.

Friday 120210

2012-02-10T20:07:00.000-06:00

WOD
Mobility/Soft Tissue

Arm Extension/Internal Rotation

Skill/Strength

Ring Dips

On a time interval of 2 minutes on/2 minutes off, work your ring dip. Start with strict dips only unless you don't have any, in which case, use a kip. If you do not have either kipping or strict ring dips, bring the rings down and focus your work on ring push ups. Do this for 3 rounds.

Conditioning

Row 400 meters (Damper Setting @ 4)
5 Bear Complexes (keep it light)

Team up with 3-4 other people and take turns completing the above couplet, one time, until all of you have finished 3 rounds. A bear complex consists of a power clean, a front squat, a push press, a back squat, and a final behind the neck push press. For this workout, you cannot squat clean or thruster (from in front or behind the neck). We're still in de-load so keep the weight pretty light.

Post results to comments.

Here is a reason for de-load weeks. It's theory but does make sense.

Thoughts?

Thursday 120209

2012-02-09T23:05:00.000-06:00

WOD
Rest Day

The goal of a de-load week is to allow joints, ligaments, tendons, and muscles to repair whilst remaining active. Another reason is to allow the mind to recover from burnout and loss of motivation from the daily grind of how hard CrossFit can be so that you can come back the following week refreshed and ready to rock n roll.

In other words, don't come in tomorrow and ruin that by going balls to the wall. Stay with the theme, light and technique heavy.

Now, some of you have only been crossfitting for a short time. I'm not talking to you. You guys are free to have at it. In fact, I encourage you to do so.

Another one for the psoas. This is the filet mignon of the human body. Treat it well and unleash your inner beast.

__________________________________

I've capped the nutrition seminar at 30 CFO members with a few spots for a wait list (we'll see). Those that get in get to bring mother, father, brothers, sisters, spouse, and/or high school or older children (I'm trusting you keep it to these people only. Thanks). Once the spots are gone, they're gone and the next one probably won't be free.

I'm also allowing 5 non CFO members into the session at a cost of $100. This is for anyone interested that isn't immediately related to a CFO member. Well worth it, I promise. Email me if you'd like to join us.

CFO Members Sign Up Here.

Wednesday 120208

2012-02-08T22:00:00.000-06:00

WOD
De-load

Mobility

Hips/Hamstrings/Psoas/IT Band

Skill/Strength

Low Bar Back Squat

At the top of every second minute, perform 2 back squats @ 65% of your most recent 1RM. Keep the same weight for all sets. Make it light and much more about cleaning up your squat.

Conditioning

10 rounds, not for time, of:
Strict Pull ups, 1, 2, or 3 reps
3 Box Jumps, 24," 30," 36,", or 42" box
Rest as needed b/w sets.

For pull ups, pick one of the above rep schemes and stick with it (touch collar bone for rep to count). For box jumps, the first height you start with is the height you stick with. Thirty inches is blue/green on box w/ riser. Thirty-six is red/red/green. Forty-two is red/red/red/yellow. Step down from box and use hands to help at 36" and 42."

You probably didn't know but CFO is lululemon's gym of the month. They are highlighting us for the month of February by giving us some shout outs on their Facebook page, hitting up the gym once a week, and allowing us to come into the showroom and host a small 45 minute class on Saturday mornings at 9am.

This is a really cool thing and we're very appreciative of the opportunity.

Tuesday 120207

2012-02-07T22:19:00.000-06:00

WOD
De-load

Mobility

Shoulders/Thoracic Spine

Skill/Strength

Handstand Walks - 30 seconds on/45 seconds off x 6

If handstand walks are not in the cards, spend your time trying to get into a freestanding handstand or focus on handstands against a wall where you take turns tapping the same side shoulder with your fingertips.

Conditioning

AMRAP in 5 minutes of:
15 Air Squats, 2 second count at the top
Rest 10 seconds
Walking Lunges, 15 steps
Rest 10 seconds

The 10 second rest periods are mandatory. Don't cut it short but rather use it to help you go faster during squats and lunges.

Just Add (Good) Meat!

I've added the nutrition seminar to MindBody so that I can get an idea of who is interested in coming. Remember, your immediate family is also invited, free of charge.

Click on the link below to sign up. There will be some new stuff along with some old stuff. I hope you can join me. Email me if you have any questions.

Nutrition Seminar, February 11th, 12-1:30PM

Monday 120206

2012-02-06T22:28:00.000-06:00

WOD
De-load Week

Mobility/Soft Tissue (30 minutes)

Squat Test - Stay in the squat for 5 minutes
OH Squat Hip Mobilizing (1:45 of video) - 1 min exploring/2 min belly over foot, each leg
Front foot elevated Couch Stretch - 2 min each leg
Calf Stretch (straight leg against wall) - 2 min each leg
Calf Stretch (bent leg against wall) - 2 min each leg
Squat Test - Stay in the squat for 5 minutes (Any Difference?)

Skill/Strength (15 minutes)

Snatch (sets across)

Every minute on the minute for 5 minutes, complete 2 full snatches. Coaches will help you pick your weight. This is a technique heavy session. Go very light and stay there for all sets.

Conditioning (5 minutes)

For time:
30 Double Push up Burpees

For the double push up burpee, the initial drop to the floor counts as the first push up, hand release, complete a second push up, also with a hand release, then follow through with the rest of the burpee. These are to be completed unbroken. Three minute cut-off.

Post all results to comments/Logwod.

What was the worst thing you eat last night? Meaning tasted the best but killed the gut? Let us know.

Post to comments.

________________________________________

Due to the weather, we cancelled the nutrition seminar. We are rescheduling it for this Saturday from 12PM to 1:30PM. All CFO members and immediate family are welcome at no charge. I've got some new stuff that I think you'll want to hear. I hope you can make it.

Saturday 120204

2012-02-04T22:51:00.000-06:00

Weather Announcement: The final say is we're going to hold one big open gym from 9:50 to 11AM. All are welcome and do not need to sign up online. Nothing earlier or later than this. The side and neighborhood roads should be clear enough in most areas for that time slot. Sorry for any inconvenience.

WOD
Team Workout
In teams of 3, complete the following for time of:
33#/22# Plate Overhead Walking Lunges, 1000 steps
Row 2500 meters
50 Stone Overs, 93#/73#

Yep, stone overs. Come to 8:50 or 9:30 classes and learn some stone technique. It'll be fun. Only two people working out at a time.

Post team time to comments/Logwod.

Not what we're doing but close. You should come, weather permitting.

_________________________________________

Be advised that the weather is supposed to get pretty bad. It is already really bad in the western part of the state. Stay tuned to this website and/or Twitter and Facebook for updates on whether the gym will open or not.

Friday 120203

2012-02-03T21:03:00.000-06:00

WOD
Skill/Strength

Press 5-5-5 reps (sets across)

We last pressed on 120106 for 5 sets of 1. If you were here that day, check your logs and shoot for 80-85% of the heaviest weight you lifted for all sets. If you're new, err on the light side and now you have a place to start for next time. Prescribed is all 15 reps successfully lifted at the same weight. Three minute clock.

Conditioning

For time:
90 Kipping Toes 2 Bar

If choosing to go prescribed, there are a couple of rules. 1) No more or no less than 15 reps before having to come off the bar. How long you stay off the bar is up to you. The clock is running. 2) Cannot complete the full 15 reps before coming off the bar? Those reps don't count. 3) Prescribed is also chain kipping. If you do 8 kipping, mess up and have to stop, but don't come off the bar, it still constitutes a broken set and won't count.

Scaling is completely allowed. Scale to 60 reps (6x10), 30 reps (6x5), or something else but keep with the six sets. If you cannot chain kip, no worries, do what you can. Merely staying on the bar is challenging enough so try for that.

Post weight for press and T2B time to comments/Logwod.

Nikki Beran, post workout cool down. Thanks for the pic N.

Thursday 120102

2012-02-02T19:19:00.000-06:00

WOD
In teams of 3, complete as many reps as possible in 20 minutes of:
20 Push ups (w/ obstacle)
15 Box Jumps, 20 inch box
10 Power Cleans, 154#/109#

This is a waterfall type workout, meaning person one begins the workout, finishes push ups, and moves on to box jumps before person two can start, and so on. All teammates must complete round one before round two can begin. It's like starting all over, each time. A new person may begin each round.

Scaling is an option but only one bar/box allowed per team (weight/height used will be highest that all teammates can successfully use). Continuous box jumps are not allowed, only step downs.

Post total reps completed to comments/Logwod.

The info board at Westlake CrossFit where Addi, Shelley, and I got a last minute workout in prior to The Fittest Games. Click on it to enlarge. Want to take and pass the CrossFit Level I cert.? Study this info board.

Wednesday 120201

2012-02-01T22:10:00.000-06:00

WOD
Rest Day

Due to a film crew coming out to the gym Thursday, the coveted rest day/open gym comes a day early. We are still looking to have some of you interviewed by Reebok. If you want to do CFO a favor, we'd love for you to say a few words concerning how you feel about the gym, what it means for you to be a part of CFO, and similar questions. Thanks in advance.

Jed probably didn't think this one was going up but gotta give props to the big guy. Getting stronger, getting better. Keep it up.

Tuesday 120131

2012-01-31T21:39:00.000-06:00

WOD
5 rounds for time of:
8 Front Squats
Run 400 meters

Guys use BW, ladies use 85%BW. Scale as necessary. No racks will be used.

Post time to comments/Logwod.

A good little agility race against last year's South Central Regional champ, Aja Barto.

Monday 120130

2012-01-30T19:34:00.000-06:00

WOD
Skill/Strength

Dead-lift 2-2-2-2-2-2-2-2 reps

IMPORTANT! This part of the workout calls for 55-60% of your current 1RM (not all time best) for all sets. Please show responsibility in choosing the correct weight. The focus is speed of contraction and not amount of load. Keep a neutral grip, do not touch and go, and use a tempo of x121 (explosive up, 1 second pause at top, 2 second return to the bottom, 1 second pause at the bottom) - Use a 65 second clock.

Conditioning

Seven rounds of:
In 45 seconds, complete 5 C2B Pull ups and 10 Burpees
With whatever time is left, complete as many air squats as possible.
Rest 45 seconds.

Scale to lower rep C2B, regular pull ups, lower rep regular pull ups, and between 5-8 burpees if needed to maximize work output. Shoot for at least 5 air squats every round or scale. Slow is not an option. Also, if you aren't standing up all the way, you may be asked to add 2 count to top of air squats.

Post dead-lift weight and total air squat reps to comments/Logwod.

Head on over to the games site and create an account now so on Wednesday, you can register for the Open without any hassle. Yes, you're doing it so get on it.

Reebok is coming to CFO on Thursday, February 2nd (throughout day) and they want to interview you. They want to sit down with some of our members that are partaking in the Open and ask them some questions. If you are doing the Open and are interested in sharing a few minutes with Reebok, we'd love for you to let us know (and no, we're not talking Stacie, Kyle, etc., we're talking you) and a good time of day we can schedule you. Thanks.

Saturday 120128

2012-01-28T20:53:00.000-06:00

WOD
Max Distance in 2.5 Minutes of:
KB Farmer's Walk, 2/1.5 in each hand

Rest 1:15 minute

Three rounds for time of: (2.5 minute cut-off)
10 Dead-lift, 225#/155#
10 Bar Facing Burpees

Rest 1:15 minute

Max Reps in 2.5 minutes of:
Pull ups
Step ups, 24 inch box

For pull up/step up couplet, maximize reps as you see fit. Do all pull ups, no pull ups, or any combination of both movements.

Post total distance, total time, and total reps to comments/Logwod.

Friday 120127

2012-01-27T21:15:00.000-06:00

WOD
Skill/Strength

A. Bench Press 5-5-5 reps (3 minute clock)

We last bench pressed on Friday, December 30th. Did you come that day? If so, did you log your results? If so, you'll remember that it was a 1RM. I want you to take between 80 and 85% of the heaviest weight you lifted on that day and perform 3x5 at that same weight (sets across).

B. Barbell Inverted Rows - Max Reps x 2 (2 minute clock)

Place the bar in a position where you can at least get 8-10 reps or more. Make them clean and legit otherwise you're wasting time. Arms fully extended, chest touches the bar, no kip like movement to help you out.

Conditioning

Three rounds, each on a 4/2 minute clock, of:
50/35 Hand Release Push ups
20/10 Handstand Push ups
10 Hang Power Cleans, 155#/114#

You have 4 minutes to complete each round followed by a 2 minute rest period. For hspu, not only must the arms fully extend, you must also push your ears in front of your arms as if you were pressing a bar overhead.

Post all results to comments/Logwod.

This recent pic of Shelley from the Fittest Games was thrown into our newest order of logbooks.

These new books are all white and kick ass. If you haven't already picked one up, you'll want to get one of these.

Check'em out HERE.

Thursday 120126

2012-01-26T23:27:00.000-06:00

WOD
Rest Day

Watch this closely and put it into effect. This is a biggie for a lot of you. Watching last night's 5:30pm class alone with the Bulgarian Split Squats, I saw torso issues as they relate to the hip. It's all about position people.

If you can't get into the position in the first place, you can't perform the movement right, no matter how well you understand the mechanics. It all soon ends up with someone getting injured and thus blaming it on the movement but in actuality, it was the inability to get into a safe, sound position to begin with. Fix it.

Wednesday 120125

2012-01-25T19:41:00.000-06:00

WOD
Skill/Strength

Bulgarian Split Squats (front rack position)

After a thorough warm-up including both empty barbell and weighted sets, perform 4 working sets of 6 reps each leg, sets across. You have about a 10# window upon which you can move up but anything higher than that and it becomes your first set and you must complete 3 more sets with that new weight. Four minute clock. Compare to 111130.

Conditioning

Sprint a 300 Yard Shuttle x 3

Depending on class size, you'll be split into groups of 4-6 so that groups receive at least a 3 to 1 rest to work ratio. The shuttle run is 25 yards there and back x 6. Compare to 111118.

Post all results to comments/Logwod.

The ultimate crossfitter. Addi has been doing this for a long time now and she, by far, is one of the most well rounded crossfitters I have ever had the opportunity to work with, witness compete, and see develop.

Addi started from a lower point than most of you think. She didn't come to us as a college athlete like Libby or Stacie. She came to us just like 90% of our existing members. A person looking to try something new that didn't want to waste time in a machine filled, franchised gym. She was out of shape and cried all the time, but with hard work, persistent learning, continuous effort to become a better gymnast, a great understanding of eating in a way that works for her (important lesson) and her performance, and a great personality, she has become one of CFO's go to people when it comes to competing.

She is still continuing to get better even after 4+ years of crossfitting. She doesn't always have great days, she doesn't always want to do what she needs to do, she's had her fair share of injuries, but she's smart about taking care of her body, she's a gamer, and love's to play CrossFit.

She, Shelley, and Kat, did a marvelous job this weekend. This gym is proud to have Addi and Shelley as members (and Kat as a past member) as they are undeniably great role models for the sport and our gym and great people.

Tuesday 120124

2012-01-24T21:33:00.000-06:00

WOD
Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are sit ups, the second 8 are DB renegade rows, the third 8 intervals are double unders, and finally, the last 8 intervals are air squat jumps (hip crease below/leave the ground). There is no rest between exercises.

Enter total reps from all 32 intervals for score to comments/Logwod.

A great pic of Kat going up for a muscle up. Our ladies did a great job this weekend. Congrats to them each.

Monday 120123

2012-01-23T23:25:00.000-06:00

WOD
Skill/Strength

Snatch 1-3-1-3-1-3 reps

For the sets of 3, your reps are to be touch and go. This means, you can not take hands off bar at any time and no pausing between reps. The single rep sets, try and move as heavy a weight as possible, incresing in weight each time if you can.

Conditioning

On a 2 minute clock, perform the following:
10 Chest to Bar Pull ups
10 Burpees

Go as hard as possible. Whatever time is left, rest. If you cannot do 10 consecutive c2b pullups, scale to regular pull ups. If you cannot do 10 consecutive pull ups, scale to 10 kb swings (2/1.5 pood). This must be unbroken! Repeat for 5 cycles.

Post everything to comments.

Saturday 120121

2012-01-21T22:19:00.000-06:00

WOD
Three rounds for time of:
Run 400 meters
10 Push ups
50 Double Unders
1 legless Rope Climb

For the rope climb, guys start from sitting position and feet must leave and stay off ground when hips leave ground. Ladies can start from feet. All must climb down to the feet.

Post time to comments/Logwod.

Friday 120120

2012-01-20T23:59:00.000-06:00

WOD
Skill/Strength

Handstand Push ups: On The Minute

Every minute on the minute for 10 minutes, perform 3 handstand push ups. Scale up by adding additional range of motion or if you do not have hspu, scale the movement to help further development.

Conditioning

Five rounds for time of:
Walking Lunges, 30 steps
30 Wall Balls, 20#/14#

Post all results to comments.

Thursday 120119

2012-01-19T21:58:00.000-06:00

WOD
Rest Day

This Saturday, Shelley, Addi, Kat, and I will be competing in the Fittest Games held in Austin, TX and hosted by CrossFit Central. It is a one day comp with 4 workouts. They have a Pro, amateur, and team division. All four of us are fortunate to be competing in the pro division due to our qualifying as an individual for last year's CrossFit regionals.

There will be 50 athletes in both the male and female pro division and all workouts (pro, team, amateur, male, female) will be running simultaneously. The first workout for everyone starts at 7:30am, the second at 9:30am, the third at 11:30am, and the final for pro will be at 4pm. It will be a fun long day and we hope you will check on us throughout the day by visiting one of a number of social media sites. (Workouts will be released Friday)

https://twitter.com/#!/TheFittestGames
http://thefittestgames.com/
https://www.facebook.com/TheFittestGames
https://twitter.com/#!/MyIgnition (amazing play by play via Twitter)

Wednesday 120118

2012-01-18T21:24:00.000-06:00

WOD
Skill/Strength

A1. Overhead Squat 15-15 reps

Warm-up using a rep scheme of x10 x5 x5 or something similar to help you reach your first working weight. A set can only be counted if all 15 reps are unbroken. Increase weight the second set if possible. Do this lift on a 4 minute clock.

A2. Partner Hamstring Drops 15-15-15 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

Pull up Ladder

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute, and so on until you can no longer within the required minute. (What do you need work on most? Strict, Chest 2 Bar, Weighted Kipping, Weighted Strict, Negatives, Bands? Prescribed is whatever you choose unless range of motion stinks)

Post all results to comments/Logwod.

The all new 2012 CrossFit Games Website has been launched in beta form. Check it out HERE and let us know what you think.

Post thoughts to comments.

Tuesday 120117

2012-01-17T20:17:00.000-06:00

WOD
Max rounds in 3 minutes of:
3 Power Cleans, 154#/114#
6 Burpees
9 Air Squats (2 count at the top)

Rest 1 minute. Repeat for a total of 5 cycles.

Post only completed rounds to comments/Logwod.

Does the above have to happen for you to feel like you got in a good workout?

Post thoughts to comments?

Monday 120116

2012-01-16T20:22:00.000-06:00

WOD
Skill/Strength

A. Turkish Get ups: One the Minute

At the top of every minute for 10 minutes, complete 2-4 get ups, alternating arms, using a 2/1.5 pood kettlebell. If you cannot use the prescribed weight, try and go heavier than you'd normally go. Use dumbbells if you have to.

B. DB Single Arm Rows
Two rounds of:
Max Reps in 20 seconds/Right Arm
Max Reps in 20 seconds/Left Arm
Rest 1 minute

Conditioning

Partner up with two other people and complete the following, one person at a time as fast as possible:
15 Kettlebell Swings, 1.5/1 pood
15 Box Jumps, 20 inch box
15 DB Push Press, 50#/40# (no jerk)

You do one complete round, then the second person in your group goes, and finally the last person. Follow each other in this manner until each of you have finished 4 rounds. This must be unbroken (including box jumps) and fast. Scale in order to achieve this.

Even though you're with two other people, this is NOT a team workout. The other two members are only there to provide roughly a 2:1 rest to work ratio. You go as fast as you can followed by trying to recover enough to complete each of the four rounds in similar times.

Post a time for each of the four rounds to comments/Logwod.

Those of you interested in participating in the next strength class click on the link below and sign up for the class you'd like to attend. Both the 3pm and the 7:30pm classes are available but the 3pm must end up with at least 6 people signed up for me to hold the class.

Both classes start on January 25th, run on Mon/Wed/Fri, and last for 8 weeks. Lots of fun.

Strength Class Sign-up

Saturday 120114

2012-01-14T22:03:00.000-06:00

WOD

A. Five rounds for time of:
10 Chest 2 Bar Pull ups
10 Burpees
And either 200 meter run, 150 row, or 85 double unders

B. Seven rounds for time of:
6 Chest 2 Bar Pull ups
6 Burpees
And either 150 meter run, 100 meter row, or 65 double unders

C. Nine rounds for time of:
4 Chest 2 Bar Pull ups
4 Burpees
And either 100 meter run, 50 meter row, or 45 double unders

Pick one of the above workouts based solely on your ability to go unbroken through all of it. If they need to be regular pull ups, so be it but choose greater range of motion over more reps. The goal is to go fast and unbroken. No pacing whatsoever. Can you do it? Will you do it?

Post time to comments/Logwod but more importantly, post whether you gave everything or not.

Some of you guys know John McCardle as you've seen him in class whereas others may not as he's relatively new to the program but just wanted to give him a shout out as he is in Cali this weekend competing in the OCThrowdown. Please wish him luck and safe travels. We're rooting for you John.

Friday 120113

2012-01-13T21:56:00.000-06:00

WOD
Skill/Strength

A. Push Press 15sec-15sec-15sec-15sec

Treat this as any regular strength day. Increase weight each set, if possible, and complete sets on a 3 minute clock. Only this time, shoot for heavy and max reps. Compete for highest weight at highest rep count.

B. Single Leg DB RDL's 10ea-10ea-10ea

Choose to hold either one (in the linked video) or two db's to complete this exercise.

Conditioning

Tabata Squats w/ a Twist
Complete as many squats as possible during 30 (yes, 30) seconds of work followed by 10 seconds of rest, for 8 rounds. The twists are that you must pause for a quick 2 count at the top of every rep and, during rest, you must hold in the bottom position (just below parallel).

Be completely motionless before starting your 2 count. If you come out of the bottom hold before rest is up, you lose reps from previous round. Score is lowest rep count in any round.

Post weight+reps for each set from Push Press plus Tabata score to comments/Logwod.

Terra Moyers warms up for class. What is your favorite warm up movement or thing to do for warming up?Post answers to comments.

Thursday 120112

2012-01-12T20:34:00.000-06:00

WOD
Rest Day

What's your excuse?

_______________________________________

Reebok on a mission to get its employees fit, Jenn Abelson - The Boston Globe

Thoughts?

Wednesday 120111

2012-01-11T21:20:00.000-06:00

WOD
Skill/Strength

A. Pause Squat 5-5-5 reps (3.5 minute clock)

Warm-up w/ x5, x3, x2. You have the choice of either going with a front squat or high bar back squat for this lift. Either way, pause for a three count at the bottom most part of the movement.

B. Strict Pull ups - Max Reps x 3 (2.5 minute clock)

Goal is to touch COLLARBONE. If you can't get more than 5 on your own, use a purple band. If you can't get one on your own, utilize super slow negatives, mixing the grip, inverted rows and/or anything your coach suggests.

Conditioning

Max Reps in 25 seconds of:
Box Jumps

Rest 2 minutes. Repeat cycle 5 times. No consecutive jumps but you are allowed to jump off box so long as you reach full ROM.

Post weight, reps, box height used to comments/Logwod.

From left to right: Marie Huston, Keva Sherven, and Mike Rock practice their double unders during a recent workout.

Tuesday 120110

2012-01-10T18:04:00.000-06:00

WOD
Each, for time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
est 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post time from each run as well as total time to comments/Logwod.

A room full of burpees.

___________________________________

Next strength class starts January 25th for those interested. I'm open to doing a 3PM class as well but only if there are at least 6-8 people can commit. Email me either way if you think you want to jump in on the next round of class.

Monday 120109

2012-01-09T20:53:00.000-06:00

WOD
Skill/Strength

A. Hang Power Clean + Hang Squat Clean x 1 x 7 (2 minute clock)

Warm-up working both movements individually and together. During work sets, do both movements without letting go of the bar. Increase weight each set if possible.

B. Handstand Walk x 20 feet (5 mats) x 4 (rest 1 minute b/w)

These must be unbroken to count as prescribed. Try for a shorter distance if needed but when you fall, the set is over (the key is consistent distance). If you can't do handstand walks, you may practice lateral walks on a wall or even simple handstand holds for time.

C. Strict Toes 2 Bar x 15 x 2 (rest as little as possible)

These must be unbroken and with no kip to count as prescribed otherwise use lower reps per set, do knees to elbows, replace with hollow rocks (20 reps).

Post all results to comments/Logwod.

Another great close-up. This time of Mike Wesack during this past Saturday's retesting.

This is the face of _______________!

Post answer to comments.

Saturday 120107

2012-01-07T22:13:00.000-06:00

WOD
Revisiting Baseline Saturday

#1
Back Squat - 2RM

#2
AMRAP in 10 minutes of:
5 Pull ups
10 Push ups
15 Air Squats

#3
Sprint 800 meters for time

Compare to 111105.

Post all results to comments/Logwod.

Big Frank (Uhlarik) working his double unders. You meet Frank yet? He and his wife Paula are some fantastic people. So awesome to have them a part of CFO. If you get the chance, introduce yourself or if you already know them, give them a high five.

____________________________________

All classes will run into one big class. This means that as long as you sign up to attend any class, you can come at any time, beginning at 8:50, to get your baseline started. We will be warming up a group every half hour or so. Because you may not be here this Saturday, you are more than welcome to make it up during next Thursday's rest day festivities but I do encourage you to retest.

Friday 120106

2012-01-06T22:00:00.000-06:00

WOD
Skill/Strength

Press 1-1-1-1-1 reps

Warm-up using x5(eb) x5 x3 x2. Works sets will be completed on a 3 minute time interval. Compare to 110829.

Conditioning

As many reps as possible in 1 minute of:
Sumo dead-lift High Pull

Rest 2 minutes. Complete 3 cycles. Range of motion is ground to bottom of chin. Click comments to see prescribed weights.

Post all results to comments/Logwod.

What do you see? Give me a word or short phrase...

_________________________________________

Make sure and sign up for Saturday classes as we will be retesting the 2RM Back Squat, 800 meter run, and 10 minutes of Cindy during all classes. Are you improved?

Thursday 120105

2012-01-05T21:31:00.000-06:00

WOD
Rest Day

Our new standard for sit ups. You do not have to use an ab mat but db's are required unless otherwise stated. The beginning will always remain with shoulder blades and fingertips touching the ground but the end range will now require that you touch fingertips to the far side FLOOR of the db's as shown above (outside the legs or in between them is irrelevant). Db's must also be touching as shown above.

Just like any other movement, if range is not met, the rep does not count and/or if range cannot be met, the workout is considered scaled.

Mobility is key. Just as important as strength and a high understanding of movement mechanics.

Wednesday 120104

2012-01-04T22:30:00.000-06:00

WOD
Skill/Strength

Dead-lift 1x5

Warm-up using, at the minimum, x5/x5/x3/x2 but feel free to use a couple of extra warm-up sets if needed. Compare to 110802.

Conditioning

Five rounds for time of:
15 Chest 2 Bar Pull ups
15 Box Jumps, 24 inch box
15 Sit ups

For sit ups, you must use dumbbells to anchor your feet and for a rep to count, you must touch both hands to the floor on the farside of the db's.

Both butterfly pull ups and step ups are not allowed.

Post all results to comments/Logwod.

A great pic of Andy working his overhead squat with PVC during the warm-up.

Tuesday 120103

2012-01-03T21:29:00.000-06:00

WOD
In teams of 3, complete the following for time:
Row a 10K

If there needs to be 4 on a team, row 13, 275 meters. If there needs to be 2 on a team, row 6,500 meters.

Post team members and team time to comments/Logwod.

Troy Rand warms up for the next class.

Do we have some feedback on warm-ups? Wish they were back to how they were or do you like the freedom?

Post thoughts to comments.

Monday 120102

2012-01-02T20:46:00.000-06:00

WOD
Skill/Strength

Power Clean 3-3-3 reps

These are unbroken cleans. You must keep your hands on the bar, ride it down from the shoulders and directly into the next rep for the set to count. Complete these on a 3.5 minute clock.

Conditioning

10-9-8-7... 1 reps for time of:
Burpees
Front Squats, 132#/99#

Post all results to comments/Logwod.

Dropping some push jerk instruction.

Saturday 111231

2011-12-31T22:24:00.000-06:00

WOD
Three rounds for time of:
25 Wall Balls, 20#/14#
20 Toes 2 Bar
15 Jump Over a 24" Box
10 Handstand Push ups

For the handstand push ups, place an ab mat between four yellow bumpers (two stacked each side). The box jump overs are just that, start on one side and end up on the other side. Both feet must pass over the top of the box.

Post time to comments/Logwod.

Listening to instruction

Friday 111230

2011-12-30T22:25:00.000-06:00

WOD
Skill/Strength

Bench Press 1-1-1-1-1-1-1 reps

Warm-up using a rep scheme of x5(EB) x5 x5 x3 x2. The clock will be set to 2.5 minutes so work quick at changing weights and be sure to spot appropriately at all times.

Conditioning

For time:
12 Muscle ups
24 DB Thrusters, 50#/40#
48 Power Cleans, 115#/87#
Walking Lunges, 96 steps
192 Double Unders

If you do not have muscle-ups, shoot for 36 pull ups and 36 dips. If you do not have dips (no bands), substitute diamond push ups.

Post results to comments/Logwod.

Gabe tries to get some Neil love.

Thursday 111229

2011-12-29T23:34:00.000-06:00

WOD
Rest Day

One of the best mob wods I've seen for internal rotation. Where does not having internal rotation hurt us? Well, let's see.... Snatch, clean, push ups, dips, muscle ups, chest to bar pull ups, and any where else where the arm must be internally rotated and/or in extension.

Remember, arm extension is when the arm is out in front and comes toward the body and even when it passes behind the torso. It's this behind the torso part that really affects people's movements.

Wednesday 111228

2011-12-28T19:00:00.000-06:00

WOD
Skill/Strength

Pistols - Complete as many reps as possible in 30 seconds followed by 30 seconds of rest for 8 rounds. The focus here is clean, legit reps. Try to get better at the movement and not better at rushing it.

Conditioning

Three rounds for time of:
Run 800 meters
40 Kettlebell Swings, 1.5 pood
40 Hand Release Push ups

For the push ups, on the way up, if the shoulders move before the hips, the rep will not count. This is at the sole discretion of coaches so don't leave it in their hands.

Post results to comments/Logwod.

You have two options for the new year this year. Here is one of them:

4^th Annual New Year’s Eve Bash

Where:

Bacardi Ballroom

(Holiday Inn-Downtown,

Adjacent TD Ameritrade Baseball Stadium)

1420 Cuming Street

When:

Saturday, December 31st

Doors open at 8:30pm

What:

$40 includes food, beer, and champagne toast.

(Cash bar)

This is a dress to impress party and sure to be one to remember! Grab your guy, grab your girl, and grab your friends for this unforgettable evening. As usual the DJ and the dance floor will be in full force! Don’t forget your ID, your camera, and your designated driver.

Talk to the Tovar’s or myself if you are interested in tickets. Thanks!

____________________________________________

The gym is also having a family friendly new year's option. We are sitting at about 8 families right now and in fact, there is one family that doesn't have children so as you can see, anyone is invited. We'll have movies, games, food, drinks, etc. It will be an all-nighter so plan accordingly (not a requirement).

If you are interested, please email me asap as I'm getting things planned as you read this. The cost is $30 per family and all of it will go to the night's festivities. I will be emailing those interested the details and if you can help in any way.

Tuesday 111227

2011-12-27T23:35:00.000-06:00

WOD
Seven rounds for max reps of:
176#/131# Shoulder to Overhead, 20 seconds
Bar Facing Air Squats, 40 seconds
Chest 2 Bar Pull ups, 20 seconds
24" Box Jumps, 40 seconds

Bar facing air squats are similar to bar facing burpees except for these are air squats. You must face the bar to squat followed by a jump over the bar for each rep to count.

Post reps completed from each exercise to comments/Logwod.

A great pic of John and Jon. If you haven't already heard, Oh Jonny and his wife Jen are having a little one. Expected in July, I believe. Congrats guys.

Friday 111223

2011-12-23T17:40:00.000-06:00

WOD
CFD Memorial Workout

In teams of 2, complete the following:
72 Burpees
126 Wall Balls, 20#/14#
34 Dead-lifts, 225#/155#
49 Box Jumps, 30/24 inch boxes
23 Down and Back (50ft) Single Arm Farmer's Carry (2/1.5 pood)

For the down and back farmer's carry, switch hands at end of down carry. Only one person working at one time. Workout must be completed in order.

CFD Memorial Workout
-Brian Clark

The smell of smoke loomed heavy as Engine 72,Engine 126, Tower Ladder 34, Truck 49 and Battalion 23 were dispatched on the cold morning of December 22, 2010 at 06:48. 1744 E. 75th street was a blaze, and when the first companies arrived on the scene they found a small fire in a abandoned building. Without hesitation, all companies went to work extinguishing the fire and searching out victims. The fire was quickly contained.

At 07:07 during routine overhaul operations the building suddenly collapsed trapping multiple Firefighters. A mayday was called and the scene quickly turned chaotic as all available firefighters started searching the rubble for their trapped brothers. In all 14 firefighters were injured and two died in the line of duty: Edward Stringer, a 12-year veteran, and Cory Ankum, a member of the department for two years died.

The Chicago Tribune reports that Ankum was a former Chicago cop who joined the Chicago Fire Department’s Engine 72 a year ago and was described as a favorite at the firehouse at 79th and South Chicago.The father of three children under 12 years old including a 1 year old.
Stringer had 2 grown children and lived alone. He was the best neighbor we’ve ever had in the 50 years we’re living here,” said an elderly woman who lived down the block from his brick Cape Cod home on the West Side.

“For those that wish to make a donation, please visit Ignite the Spirit.”

Thursday 111222

2011-12-22T22:39:00.000-06:00

WOD
Rest Day

(Click pic to appreciate)

The Crayon Crew (left to right: Garrett, Lynn, JessB, Jen, JessC, Crystal, and Cam)

Wednesday 111221

2011-12-21T21:42:00.000-06:00

WOD
Skill/Strength

1. Back Squat 1-1-1-1-1-1-1 reps

Complete these on a 3 minute clock going up in weight each set if possible.

2. Partner Hamstring Drops 12-12-12 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

For time:
10 Burpees
DB Walking Lunges, 50 unbroken reps

For the lunges, you may not trip, stop, or break up your steps in any way or the complete workouts starts over, including burpees. Go heavy.

Post all results to comments/Logwod.

Can you think of a way to wrap this half ball to the pec-shoulder junction on both sides tight enough to make it paintastic? If you can, you may just want to do it if you've got tight shoulders. The movement? Pull up swings or push ups would work. Even going overhead. Give it a try and let us know.

Tuesday 111220

2011-12-20T21:35:00.000-06:00

WOD
AMRAP in 20 minutes of:
15 Chest 2 Bar Pull ups
20 Wall Balls, 20#/14#
25 Ab mat Sit ups

Post reps completed to comments/Logwod.

Mike Rock gets in some mobility work prior to the workout. It's a must if you want at least a chance.

Monday 111219

2011-12-19T22:32:00.000-06:00

WOD
Skill/Strength

Clean & Jerk 4-4-4-4 reps

Following a 3.5 minute clock, perform 4 full clean and jerks for 4 sets. Go up in weight each time if you can. The clean is a squat clean and the jerk is a split jerk.

Conditioning

Max Consecutive Handstand Push ups (1 minute cut-off)

Rest 30 seconds, then 2 rounds for time of.....

20 DB Power Cleans (below the knee)
20 DB Front Squats
20 DB Push Presses
20 DB Thrusters
20 DB Single Arm Overhead Walking Lunges (10 ea arm)

At the top of every minute, including to start the workout, perform 4 DB Burpees. This is where you do a push up holding onto the DB's and as you come up, jump in the air holding the DB's at your side.

Post C&J weight, hspu reps, conditioning time and weight to comments/Logwod.

Mike Wesack, Joe, and Joe Leggett at this past Saturday's CFO/Open Door Mission Project Santa toy drive and competition. A big thanks goes out to all those that participated. We couldn't have done it without you.

Saturday 111217

2011-12-17T07:04:00.007-06:00

WOD
Project Santa

CrossFit Omaha has decided to help with the Open Door Mission's Project Santa this year for a drive to bring brand new toys to Omaha's boys and girls who are in need this Christmas season. It is our pleasure and honor to do this and we hope to help out every year.

Click HERE if you'd like to learn more about the actual Project Santa. You can also request a time to help hand out toys at their outreach center.

Please join us this morning in a special team competition. The fun starts at 10am.

Friday 111216

2011-12-16T21:14:00.000-06:00

WOD
Skill/Strength

Press - 20 reps

You have two minutes to find the heaviest weight you can press for 20 reps. This includes the warm-up which means no use of the bar or any weight before your heat goes.

Conditioning

Four rounds for time of:
Run 400 meters
20 One-legged Squats, alternating
50 Double Unders

The big thing here is a proper pistol. Hip crease must clearly pass below the top of the knee followed by a return to a fully standing position before the opposite leg comes in contact with the floor (show balance and control). -- Dress appropriately --

Post all results to comments/Logwod.

All eyes on Angie Diehl.

_____________________________________

Do me a favor today (and I don't mind if this becomes habit). After you finish working out, walk over to someone and get in their ear and motivate the heck out of them to the finish line. But wait, we're not done yet. After the workout is completely over, support your community by patting everyone on the shoulder, getting some high fives, maybe touch some fists, shit, how bout a chest bump?

Whatever you do, don't leave the building without first thanking your classmates for the experience of working out alongside them. It's worth it.

Thursday 111215

2011-12-15T21:21:00.000-06:00

WOD
Rest Day

Erin Elizabeth "EChrist" Christiansen, born on December 14th, 2011 at 5:01pm, weighed in at 7lbs. 3oz. and is 21.25 inches long. Congratulations Brian and Jess, she's beautiful.

Wednesday 111214

2011-12-14T20:49:00.000-06:00

WOD
Skill/Strength

Overhead Squat 5-5-5 reps

After a thorough warm-up, complete three sets of 5 reps trying to increase weight each time. The clock will be set to 3.5 minutes.

Conditioning

Five rounds for time of:
10 Dead-lifts, 330#/241#
10 Slapping Push ups (hands slap chest)
Wall Sit, 30 seconds unbroken (keep your own time)

Scale as needed.

Post all results to comments/Logwod.

I hope you are coming out to our charity competition this weekend whether competing or not. This is a great time to help out children in need this Christmas season. Thanks in advance.

Tuesday 111213

2011-12-13T21:21:00.000-06:00

WOD
In teams of 3, complete the following for time:
Row 4000 meters
300 Wall Balls, 20#/14#
50 Rope Climbs

Two people can be working out at any time but one of you must be rowing until all 4000 meters are gone. When someone isn't rowing, no one can be working out. That includes the time changing to a new rower. Wall balls and rope climbs can be interchanged back and forth as desired.

If there needs to be 4 on a team, the numbers are 5500/400/65. If two on a team, 2500/200/33.

There is a 30 minute cut-off to this workout. Ask questions in comments if you have any.

Post team members and time/work finished to comments/Logwod.

Three different positions overhead. The first is correct, the second shows either a weak core/mid-line or a weak ability to stabilize that core/mid-line, and the third, very immobile/tight shoulders. (Click the pic to enlarge.)

Monday 111212

2011-12-12T19:36:00.000-06:00

WOD
Skill/Strength

A. Bridge Up Hold

Hold bridge up for 30 seconds for three sets with 1 minute rest between sets. View video below for demo.

B. Power Snatch 2-2-2-2-2 reps

Every three minutes, perform 2 power snatches, increasing in weight each time, for 5 sets.

C. Chest 2 Bar Pull ups

You have a number of options here but the goal is sets across and unbroken. Choose from 5x3, 4x5, 4x8, 4x10, 4x12, 4x15, 4x20, 4x25, or any number for 4 sets. Whatever you choose, try and get that same number for all three sets. If you do not have chest 2 bar, then pick a set/rep scheme for regular pull ups. These too are to be done on a 3 minute clock.

Post all results to comments/Logwod.

Details at GymnasticsWOD

Saturday 111210

2011-12-10T22:24:00.000-06:00

WOD
Skill/Strength

Pause Bench Press 3-3-3-3-3 reps

Work up in weight each set for 5 sets. This pause is a hard two count where the bar completely rests on the chest (no hovering). Focus on speed off the chest. Three minute clock.

Conditioning

For time:
Row 750 meters

Post time to comments/Logwod.

Runner's Shoulders

Friday 111209

2011-12-09T17:31:00.000-06:00

WOD
Skill/Strength

Muscle-ups - 10 minutes.

Making sure to properly warm the shoulders, lats, triceps, biceps, wrists and external/internal rotators of the arm prior to any full attempts, work the progressions of the muscle-up during this time. The use of bands may be helpful but ultimately, a deep understanding of what takes place during a muscle-up is your best bet. That and making sure you work dips if you don't have them. (Those with muscle-ups already, should practice the skill of non-false grip muscle-ups)

Conditioning

In teams of 2, complete the following, 3 rounds for time:
20 Muscle-ups
40 Dead-lifts, 225#
60 Toes thru Rings
80 Box Jumps, 20 inch box (step down only)

Scale as necessary.

Post all results to comments/Logwod.

CFO is happy to announce a promotion that partners up with REBA! Congratulations to her on opening her own State Farm Agency! Reba has been an active member of our community and gym for over 3 years now.

We are very excited to be running the "Holiday Quotes for CFO Equipment" promotion in December. It is as simple as the following:

Reba want to grow her business with awesome people like those involved with CrossFit Omaha. Simply give her a chance to earn your business by filling out the sheets provided at the gym. There is no obligation to buy anything. It takes as little as 90 seconds of your time. Once completely filled out, Reba will donate $10 on your behalf to the gym to go towards equipment in the month of January. An additional $5 will be donated if you let her team schedule an appointment with Reba to review the quotes, see her new office on 120th and Fort, and meet the team in January.

Our goal is to have 100% participation and to have over $2000.00 to go towards new gym equipment. Even if you already are a State Farm client, please fill out the sheet anyways and she will still donate on your behalf just for being a client with State Farm.

Let us or Reba know if you have any questions and thank you for being a part of the awesome community that is CFO.

Thursday 111208

2011-12-08T22:12:00.000-06:00

WOD
Rest Day

Read KStar's entire post here.

Wednesday 111207

2011-12-07T20:22:00.000-06:00

WOD
Skill/Strength

Front Squat 3-3-3-3-3 reps

Perform 3 front squats, increasing in weight each time if you can, for 5 sets on a 3 minute clock.

Conditioning

AMRAP in 3 minutes of:
15 Air Squats
Alternating Split Squat Jumps, 10 total
5 Kettlebell Swings, 2 pood

Rest 1 minute. Repeat cycle 4 times. Scale as necessary.

Post all results to comments/Logwod.

Momma to be trying to encourage that little one to come out. We're all excited for you Jess and that little girl.

Tuesday 111206

2011-12-06T19:35:00.000-06:00

WOD
#1
"CFO"
For time:
60 Burpees (hand release)

Compare to 100802.

#2
Double Unders, 2 minutes
Sit ups, 2 minutes
Double Unders, 90 seconds
Sit ups, 90 seconds
Double Unders, 1 minute
Sit ups, 1 minute
Double Unders, 30 seconds
Sit ups, 30 seconds

Workout #2 begins exactly 5 minutes after workout 1 begins. Obviously, this means workout #1 has a 5 minute cut-off.

Compare to 091023.

Post burpee time and total du/sit up reps to comments/Logwod.

Some of you posted yesterday about the rearranging but what about the rest of you? Like, dislike? Are the racks too close? Would you like them separated another width of a mat or are they pretty cool where they are at? What about the GH developers and rowers? Let us know. Thanks in advance.

Monday 111205

2011-12-05T19:30:00.000-06:00

WOD
Skill/Strength

Push Jerk 2-2-2-2-2-2-2 reps

Perform 2 push jerks (no split jerks or push presses allowed), increasing in weight every set, for 7 sets on a two minute clock. This will be performed out of a rack.

Conditioning

Every 30 seconds for 8 minutes, perform:
1 Push Jerk, 70-75% of heaviest 2 rep from above
5 Pull ups

Post all results to comments/Logwod.

The newly dedicated strength area. A big thanks to Andy Gomel for the help, we got the place looking nice and redesigned. Nothing like the CFO gym. Some great things happen here.

The only things I ask are for you to take pride in our facility by keeping the place as clean as possible (trash, re-stack plates properly in their proper place, chalk kept in buckets, remove tape and wipe down pull up bars) and supporting your teammates during and after the workout. You get done, you get your @$$ to the closest person and motivate them to the finish. It's the supreme rule.

Saturday 111203

2011-12-03T21:05:00.000-06:00

WOD
In teams of 2, complete as many rounds as possible in 20 minutes of:
5 Burpees
10 Plate Overhead Walking Lunges, 33#/22#
15 Kettlebell Swings, 1.5/1 pood

Only one person can be working out at a time and you have to do the work in order listed but you can break it up however you want. For example, if you are on rep 10 of swings and want your partner to take over, you're allowed.

Post team and total rounds completed to comments.

A pic I took from the blog back on February of 2008. Great stuff.

Friday 111202

2011-12-02T21:29:00.000-06:00

WOD
Skill/Strength

Glute-Ham Sit ups

There are only three glute-ham developers so this will be a skill session spent on teaching the finer points of correctly performed sit ups. All athletes will then get a chance to perform a few sets 10-15 reps at a time. Max time limit: 15 minutes.

Conditioning

1A. Lying Face up Rope Pull to Standing Position

Feet start at the bottom of the rope. Lying on your back, maneuver yourself to your feet and then back as many time as possible in 60 seconds for a total of 4 rounds. Feet cannot move or leave ground during any attempt or rep does not count. Rest 2 minutes between attempts.

1B. Box Jumps, 30 inch box

Complete as many reps as possible in 60 seconds for a total of 4 rounds. Rest 2 minute between attempts.

All rope pulls must be completed before box jump portion of workout can begin. Every athlete will have a judge/counter for both portions of this workout.

Post rope pull and box jump reps to comments/Logwod.

Very important stuff here. Give it a try today and lend your comments.

Thursday 111201

2011-12-01T21:22:00.000-06:00

WOD
Rest Day

Do you walk like a duck? If you do, you probably run like one too. Check yourself throughout the day. How do you walk? Toes out? That's not the way you were set up to walk. Point those toes forward and your knee pain goes away. Maybe it's ankle pain or low back pain? Same thing for running. Fix it!!!!!!

Wednesday 111130

2011-11-30T19:23:00.000-06:00

WOD
Skill/Strength

Bulgarian Split Squats (front squat position)

After warm-up sets of x3 each leg (unweighted), x5 each leg (empty barbell), and 2x5 each leg, perform 4 sets of 6 each leg, using the same weight for all sets.

If you increase weight during any of the work sets, that new weight becomes your first set and you must complete 3 additional sets at that weight. Same rules apply, hip crease must pass below the top of the knee for the rep to count. (Four minute clock)

Conditioning

Three rounds for quality and development:
Pull ups (strict, kipping, chest 2 bar), 90 seconds
Rest 15 seconds
Pistols (weighted, unweighted, negatives), 90 seconds
Rest 15 seconds
Ring Push ups (feet elev., on knees, rings elev.), 90 seconds
Rest 15 seconds
Row (diff. damper settings, diff. tech.), 90 seconds
Rest 15 seconds

Shooter's choice with version you choose of the above movements (during any round). Keep quality high and range of motion complete. Learn something today.

Post split squat weight and what you learned today to comments/Logwod.

Bulgarian Split Squats (front squat position is the second lift shown)

Tuesday 111129

2011-11-29T21:28:00.000-06:00

WOD
Four rounds for time of:
42 Double Unders
30 Toes 2 Bar
18 Shoulder to Overhead, 132#/99#

Scale reps and or load as needed.

Post time to comments/Logwod.

Our new Goal/PR board. Use it. If you want to achieve a goal in the gym, there's no accountability like writing it up for all to see.

If you get a muscle-up for the first time, if you use a weight in a workout for the first time, if you do anything new for the first time, write it up on the PR side. Any victory, big or small, should not go unnoticed.

Monday 111128

2011-11-28T19:13:00.000-06:00

WOD
Skill/Strength

Dead-lift - 2-2-2-2-2-2-2 reps

Set a clock to a two minute interval and attempt two true dead-lifts at every beep. You may not use a mixed nor hook grip at any point.

Conditioning

Seven rounds for time of:
7 Dead-lifts, 65% of your heaviest weight from above
7 2-fer-1 Wall Balls, 20#/14#

Reminder that 2-fer-1 wall balls are a single shot with 2 squats. For the dead-lifts, no mixed or hook grip is allowed.

Post all results to comments/Logwod.

Load sequencing fault w/ the dead-lift. A must watch.

Saturday 111126

2011-11-26T19:02:00.000-06:00

WOD
"Mustache"
For time:
Muscle-ups, 10 reps
Up Downs (Burpees), 25 reps
Single Arm Kettle Bell Swings, 25 each arm
Toes to Bar, 25 reps
Air Squats, 50 reps
Cleans, 25 reps
Hollow Rocks, 1 minute AMRAP
Every minute do 10 Double Unders

At the top of every minute, you must stop what you are doing and complete 10 double unders, not including the first minute.

If do not have muscle-ups, you will skip them and do 10 ring pull ups and 10 ring dips at the end of the workout instead.

Post time and total hollow rock reps to comments/Logwod.

Compare to 101130.

Come pay homage to an O.G. mustache.

___________________________________________

Join us tonight (8pm) at the Homy Inn to celebrate the close of Movember. Everyone is invited and encouraged to make it out. Hope to see you all there.

Friday 111125

2011-11-25T23:12:00.000-06:00

WOD
Open Gym @ 5pm

The gym will be open for about an hour to an hour and a half so try and make it in to the gym as close to 5pm as you can.

Anyone make it out this morning? What'd you get?

Wednesday 111123

2011-11-23T20:35:00.000-06:00

WOD
Strength/Skill

Plate Overhead Walking Lunges - 3x10 steps separated by 2 minutes rest each. Start out with 20 unweighted walking lunges for warm-up followed by two weighted warm-up sets of 4-6 steps. The goal of this workout is to work up to the highest amount of plate weight, over three sets, you can hold overhead for ten steps.

Conditioning

10 rounds, each for time of:
200 meter row

No more than 3 at a rower if at all possible but not an absolute.

Post results to comments/Logwod.

Rowing as taught by Concept2 themselves. Pick up one thing from this video and put it to use today. One thing.

Tuesday 111122

2011-11-22T18:55:00.000-06:00

WOD
"Angie" - ish
For time:
100 Pull ups
? Push ups
100 Sit ups
100 Air Squats

Why the question mark for push ups? Here's the catch. Even though you have to finish all the pull ups, how many you can do in one unbroken set will determine how many push ups you have in the workout.

The scale works like this: Pull ups 1-2-3.....100 to Push ups 100-99-98.....1. For example, if you can do 30 unbroken pull ups to start the workout, you still have to complete the last 70 but when you get to push ups, you only have 70. Make sense?

There is a 20 minute cut-off to this workout so scale accordingly, both for intensity and safety.

Post push up reps and time to comments/Logwod.

Monday 111121

2011-11-21T19:47:00.000-06:00

WOD
Strength/Skill

Rope Climbs (must use legs) - Two rounds of as many rope climbs as possible in 2 minutes. Partner up with as many as three other people or at least follow a 3 to 1 rest to work ratio (rest 6 minutes). Chin must pass above rafter and no jumping off rope before hands pass marker.

Conditioning

21-15-9 for time of:
Squat Snatch, 110#/77#
Box Jump Overs, 30 inch box

For the box jump overs, you must jump on the box in order to get to the other side but do not have to stand all the way up before doing so. Scale snatch reps in lieu of heavier weight for this workout.

Post all results to comments/Logwod.

Recipe of the Week (had to share): Creamy Pumpkin Curry

Click Here for Full Recipe.

Saturday 111119

2011-11-19T23:13:00.000-06:00

WOD
AMRAP in 3 minutes of:
Strict, Dead-hang Pull ups

Rest 1 minute.

Three rounds for time of:
30 KB Sumo Dead-lift High Pull, 1.5/1 pood
30 Grasshoppers (right+left = 1 rep)

Score is couplet time converted into seconds and subtracted from pull ups. Closest to 0 wins.

Post score to comments.

The end range for a grasshopper. Touch left leg to right forearm followed by right leg to left forearm for one rep. The skin must touch for reps to count.

Friday 111118

2011-11-18T20:55:00.000-06:00

WOD
Strength/Skill

2-Board Bench Press - Perform 3 reps (soft touch), increasing in weight each time, if able, for 5 sets. Do this on a 3 minute time interval. Go as heavy as you can but be successful at getting all your reps on all your sets.

Conditioning

300 Yard Shuttles (3 rounds) - Set up two markers 25 yards apart. Sprint there, touch the line, sprint back, touch the line, a total of 6 consecutive trips. Depending on the size of the class, you will be separated into anywhere between 4 and 6 groups so that there isn't less than a 3 to 1 or more than a 5 to 1, rest to work ratio (but still have competition).

Post all results to comments/Logwod.

You guys know Regina right? Stud. I don't think she realizes it yet but she is. Break down those walls Regina. Push yourself outside of your comfort zone. But most importantly, don't ever stop having fun. That goes for the rest of ya too.

Thursday 111117

2011-11-17T22:38:00.000-06:00

WOD
Rest Day

Please take the time to read today's blog post in its entirety. Thanks.

Watch this. When both coaches talk of peak tension vs. working tension, it often refers to those that are stronger than their mobility allows them to show. The less flexible you are in certain ranges of motion, the more tension you must use to fight to keep yourself in good position. The more tension you use, the more fatigued you become. Think about it. Often, most of us have to scale weights not because we aren't strong enough but because so much tension is used trying to meet the required range of motion as well as avoid injury that we can't hold it for the duration of most conditioning workouts.

On the other hand, some of us can move heavy loads if it's only for one or two reps because we can hold high tension for much lower volume. This is why, some can continue to get stronger despite not seeing the carryover into moving heavier weights in conditioning workouts. The athletes that have a great understanding of the movement and have the mobility to get into those good positions tend to be efficient which allows them to move faster and repetitively under less tension. Thus, they can develop strength that will carry over well to moving heavier and heavier weights during conditioning workouts. In return, this is allows them to see results, faster.

So, mobility is not whether you can get something overhead, into a legit squat depth, etc. It is whether you can do so without causing potential harm to the structure (muscles, joints, ligaments, etc.) and in turn losing a ton of horsepower that could be put to something more useful, like more work, faster.

Take care of your body while crossfitting. Know what that means and how to achieve it. Part of it comes from truly understanding what the movements are supposed to look and feel like (hint: it's not always about just being able to complete full range of motion) so that you can then correctly apply mobility work.

Notice Kelly is low enough in both squats but obviously, the first pic is potentially dangerous. Sometimes it is a matter of knowing that this is dangerous and fixing it and other times it's a matter of already knowing it's dangerous but not having the mobility to alter the position.

If lack of mobility, now you repetitively perform this potentially dangerous movement during conditioning workouts with high amounts of volume with probably a dangerous weight (or you scale, even though you're strong enough not to). You can't tell me there isn't tremendous amounts of horsepower being spent on keeping your knees, hips, ankles, and low back from exploding, that could be put to doing more work, using more weight, or finishing faster. All leading to better results.....

Yes, you need to get stronger (we all do) but a lot of us are strong enough but cannot get into healthy position. Die trying to fix that.

Wednesday 111116

2011-11-16T20:16:00.000-06:00

WOD
Strength/Skill

High Bar Back Pause Squat - This is a high bar back squat variation where a full three count pause at the bottom occurs. It is imperative that you reach full depth and pause completely (i.e. One-one thousand, etc.). At the conclusion of the pause, focus your efforts on exploding out of the bottom.

Share racks and attempt 5 sets of 2 reps on a 3 minute interval. Increase the load every set (The weights used will be comparatively lighter than traditional back squat).

Conditioning

AMRAP in 18 minutes of:
10 Wall Balls, 20#/14#
40#/25# DB Walking Lunges, 10 steps
10 DB Box Jumps, 20 inch box (must step down)

For this workout, you will take one of your DB's from the lunges and perform box jumps holding onto it. You cannot use a different size weight for each movement. If you can't jump with 40#, then what you can jump with, you will also use for the lunges. You may not jump off the box but only step down or the rep does not count.

Post all results to comments/Logwod.

Before CFO and On CFO. Great props to our good friend Andy Gomel for working so hard to get to where he is now. A great story for sure. Thanks for allowing us to work with you Andy.

Tuesday 111115

2011-11-15T21:59:00.000-06:00

WOD
Five rounds (30 minutes) of:
Ninety seconds of work on:
L-Sits

Ninety seconds of work on:
Strict Toes 2 Bar (no kipping)

Ninety seconds of work on:
Handstand Walks

Ninety seconds of work on:
Muscle-ups

For L-sits, place a red bumper underneath each hand and a red bumper underneath the heels of a straight leg. If this is not possible, scale by removing the bumper from underneath the heels. Scale the toes to bar with a kip if you have to but work on a slower negative. If you do not have muscle-ups, work on ring dips if you have them or ring push ups if you do not.

Groups of people will start at different stations to begin the workout and rotate every 90 seconds.

Post your experience to comments.

Running at 9am.

Monday 111114

2011-11-14T20:32:00.000-06:00

WOD
Strength/Skill

Snatch - Complete one snatch every two minutes for 14 minutes. You may go up in weight every set, stay the same for every set, or any combination thereof.

Conditioning

"Helen"
Three rounds for time of:
400 meter run
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Post all results to comments/Logwod.

At this year's world weightlifting championships. The 105+kg weight class world champion, Behdad Salimi, successfully snatches 214kg (470.8lbs.), a world record.

Saturday 111112

2011-11-12T20:52:00.000-06:00

WOD
In two teams:

AMRAP in 22 minutes of:
Bench Press at 88#/64#
200 Meter Runs
Wall Balls at 14#/12#
Toes 2 Bar
Front Squat at 110#/77#

Divide the gym into two teams with as equal a number of guys and gals on each team as possible. Each team receives two racks, one for bench press and one for squatting and enough bumpers for each rack to make either of the prescribed weights listed above. You also get a wall ball at both 14# and 12#.

Anyone on your team can perform any of the movements but they must be prescribed weights (no scaling). Only three people on your team can be working out at one time and one of those persons must be running at all times. You can change who that is whenever you want but someone must always be running or no one can be working out on the other movements.

The goal is to amass more reps than the other team on all movements.

Post team name, members, and total reps to comments.

What is your favorite cheat meal? The one thing you know you can't have that often but when you do, this is it.

Post to comments.

Friday 111111

2011-11-11T21:15:00.000-06:00

WOD
Skill/Strength

Ring Dips - Three minutes of practicing and perfecting the movement separated by 1.5 minutes of rest. Repeat for three cycles.

The goal depends on the person. The better you are at ring dips the more you should slow things down and refine your movement. Practice solidifying your kip or improve range of motion (shoulders deep and elbows completely locked out) through strict movement. Hold the lockout, of every rep, for a 1 count.

If you do not have ring dips, it's all about playing. Attempt all kinds of assisted ring dips, push ups, etc. Try to steer clear of the bands. Use a box behind the feet instead or some other way. Get creative.

Conditioning

Three rounds for time of:
10 Clean and Jerk, 186#/131#
30 Double Unders
50 Air Squats

Post all results to comments/Logwod.

Abby shows us the top end range of a legit kb swing. Does your swing look like hers?

Thursday 111110

2011-11-10T21:29:00.000-06:00

WOD
Rest Day

Warming up for activity or training is very important. Especially now that time is of the essence within our new system of warming up for classes. If you take the time to check out the video, you'll see that Diane attacks her GOATS first in the warm-up. These are the things that affect her most when working out.

Let's say, I'm running late today and don't have much time left for warming up before class actually starts. These are the things I make sure I get in. If I have more time, I'll start to go outside of my truly weak areas and hit some other areas that aren't that big of a problem but could use the addressing.

In the end, understand that mobility work is not warming up but only an aspect of warming up. It is actually, in my estimation, a way to make the rest of the warm-up more effective and allow you to get into better, less painful, positions while training. The warm-up should be geared towards increasing your heart-rate and the general temperature of the muscles, joints, and ligaments.

In your warm-up, include mobility work and then slowly ramp up the rest of the warm-up by picking up the speed, going from two feet to one foot, walking to jogging to skipping to actual jumping, and finally specific warmups for the movements in the workout such as empty bar work for the barbell lifts.

Wednesday 111109

2011-11-09T21:15:00.000-06:00

WOD
Skill/Strength

Dead-lift - Every minute on the minute for 10 minutes complete three true dead-lifts (absolutely no bounce/restart every pull). Start at 70% of your 1RM and continue to add weight when desired. Come to the gym with a plan (do your math at home). If you do not have a 1RM, start at a moderate weight and work your way up as needed.

Conditioning

Five rounds for time of:
30 Burpees
Rest 1 minute

Score is total time including rest (exactly 60 seconds rest is mandatory).

Post heaviest dead-lift and conditioning score to comments/Logwod.

Approach your training as such.....

Tuesday 111108

2011-11-08T21:25:00.000-06:00

WOD
For max reps:
5 minutes of Rowing (calories)
4 minutes of Straight Legged Sit ups
3 minutes of Rope Climbs
2 minutes of Overhead Squat, 88#/63#
1 minute of Pull ups

This workout will run like Fight Gone Bad. There will be six stations for every movement. The first six people will begin on the rower and the next six will not start until they have moved on to the sit ups.

An ab mat will be allowed for sit ups but the legs must remain fully extended at all times (no anchors). Touch the shoulder blades and hands to the floor then sit up and touch the toes. Rope climbs are chin above rafter and walk down rope until hands pass below marker.

Scale as needed.

Post total reps to comments/Logwod.

We have released this design on Facebook for preorders and now we're releasing it here. This is our new logo. We will maintain the wings/shield logo to some respect but what you see here is what we will predominately use from here on out. The hooded zip up comes in both a man's and woman's fit whereas the track jacket is unisex (fitted). The cost is $40 per.

These make perfect Christmas gifts and what other way to help us show the gym off around town than to flood the city with them. Help us spread the CFO word. Thanks.

Post to comments or email me if you'd like one (or many).

___________________________________

The next strength class starts next Monday, November 14th at 7:30pm. If you are interested in taking the class, you must register this Friday. Depending on how many are interested, I may open it up to 12 people.

Monday 111107

2011-11-07T21:01:00.000-06:00

WOD
Skill/Strength

Power Clean - After instruction from the coach leading the class, you are allowed (from an empty bar) no more than six increases in weight. You may also only complete 2-4 reps per set in any of those six weight increases (no 1RM). Max time limit: 18 minutes.

Conditioning

As many rounds as possible in 10 minutes of:
10-9-8-7-6-5-4-3-2-1 reps each of:
DB Hang Squat Cleans, 50#/35#
Kipping Handstand Push ups

Prescribed handstand push up are only to be performed using a kip. If scaling, use any of the methods performed during last week's skill session. The DB handle must pass below the knee joint prior to any squat clean rep.

Post all results to comments/Logwod.

A huge congratulations to Scott and Jen (Feyerherm) Wehner on their recent marriage. God Bless.

Saturday 111105

2011-11-05T20:39:00.000-05:00

WOD
Baseline Saturday

#1
Back Squat - 2RM

#2
AMRAP in 10 minutes of:
5 Pull ups
10 Push ups
15 Air Squats

#3
Sprint 800 meters for time

Post all results to comments/Logwod.

If you missed it, here is the Jimmy Kimmel video of all the people that sent in footage of telling their kids they ate their Halloween candy. Haha.

Friday 111104

2011-11-04T22:38:00.000-05:00

WOD
Skill/Strength

Handstand Push up Practice

You have 20 minutes to improve your handstands, handstand push ups, or even handstand walks. If you are capable of doing handstand push ups in a workout, spend your time working on attempting freestanding handstands and handstand push ups.

Conditioning

5 rounds for time of:
50 Double Unders
35 Box Jumps, 20 inch box
20 Kettlebell Swings, 1.5/1 pood

Post all results to comments/Logwod.

We have a three xlarge and three mediums in this limited edition hooded sweatshirt. This design will no longer be used for apparel. The cost is $40. Come get them before they're all gone.

See the back here

Thursday 111103

2011-11-03T20:50:00.000-05:00

WOD
Rest Day

This Saturday during all classes (including open gym but you may choose to do something else), the workout of the day will be the baseline testing. This includes a 2RM squat, 10 minutes of "Cindy," and a single 800 meter run for time.

On Saturday, all classes will run into one big class. This means that as long as you sign up to attend any class, you can come at any time, beginning at 8:50, to get your baseline started. We will be warming up a group every half hour or so. Because you may not be here this Saturday, you are allowed to do baseline during today's rest day festivities or even next Thursday's rest day but I do encourage you to test.

There will also be a free nutrition seminar on Saturday at 11am for those interested. Most of it will cover quantifying food specifically for each individual. Within this community, we mostly talk about the quality of food we eat but we must realize that portioning out our food is a very powerful component to reaching our goals. How much we eat is dependent upon how we metabolize glucose and the quality of that glucose. This is what the seminar will cover.

A super rad nooner. It's good to have you on board Foster. Keep working hard and good things will continue to come your way.

Wednesday 111102

2011-11-02T21:45:00.000-05:00

WOD
Skill/Strength

Pistols (one-legged squats)

Pick one or any combination of the following and perform 100 reps (combined).

True pistols
Pistols w/ a 5# plate under the heel
Pistols w/ a 15# dumbbell held out in front
Pistols w/ a Roll
Pistols to 2 stacked red bumpers
Pistol negatives w/ a Roll (come up on two feet)
Pistol negatives w/ a Roll attempt

You have 20 minutes to play around. Use as many sets as needed and alternate legs as you please. If you have pistols (can go prescribed in a workout), use the pistol w/ a roll progression only.

Conditioning

21-15-9 reps for time of:
Thrusters, 132#/99#
Strict, Dead-hang Pull ups

Post all results to comments/Logwod.

If you haven't seen it already......... The Copier

Post thoughts to comments.

Tuesday 111101

2011-11-01T21:37:00.000-05:00

WOD
AMRAP in 20 minutes of:
15 Toes 2 Bar
15 Rock Stars, 44#/27#
Odd number rounds = 800 meter run
Even number rounds = 400 meter run

For the rock stars, one end of the bar must start overhead with arms fully extended (other end is on the floor against a wall). Begin the movement by rotating the body (allowing the feet to pivot) and lowering the bar (close to the body) until it reaches a point just below the knee. Return it to the starting position. This constitutes one rep. Alternate sides.

Post total meters run as well as what you thought of rock stars to comments/Logwod.

Pretty good, right? Awesome job Shelley and Greg. Anyone else got some good pictures of themselves dressed up?