Thursday, February 28, 2013

Workout: Go Ape Sh*t on Some Heavy Bag

If you have never done a heavy bag workout i implore you to try it. It could be one of the greatest pieces of equipment out there. Your core screams. You shoulders feel like they are about to blow, it's magic...
So Strap up the hands, turn on some rocky iv soundtrack and picture whats pissing you off, now, hit that thing a lot.

Warmup: 1000m row, shoulder mobility

Workout: 10 x 1 min with 1 minute rest

Jabs 1 min each:
right foot forward right arm left foot forward left arm

Cross: one minute each:
5 each arm then switch

Hook: one minute x2
double taps each arm

Body shots: one min x2

1 minute moving jabs- keep the feet moving

1 min- just go ale shit on the thing

Cash out:

Battle ropes: 30 seconds each
Up down together
Side to side
Up down alternating

Reagan in her fighter pose...

Tuesday, February 26, 2013

Sarah Biggs is back!

Having been on pregnancy restriction for 10 months while carrying our smallest chickentowner, Sarah Biggs is back and made it through her first CFC workout ever tonight! Including a nasty 500m row for time cash out. She'll probably be a bit sore tomorrow but thats the good kind of sore. Rest day tomorrow...

Monday, February 25, 2013

Workout 2/24: Sarah's first CFC workout !

Warmup: run 800m / dynamic stretch

Strengths: squats 5x5 75% 1 rm

Workout: 5 rounds
10 reps each
Pull ups
Air squats
An mats sit ups
20 double unders

Cash out: 500m row for time.

Workout: 2/25

Warmup: dynamic stretch and foam roll

Strength: 5x5 strict chin ups

Workout: run 5k for time

Friday, February 22, 2013

Workout 2/23 kangaroo court

Well after upper body mayhem today we'll tackle lower body mayhem tomorrow. Plus tomorrow marks the day of a new year for the lehigh valley rugby football club. The annual general meeting, elections, and kangaroo court. In kangaroo court any member of the club may charge any other member of the club with any charge. Then the prosecutor and defense attorney make there arguments and it is decided upon by the judge who releases or punishes the defendant with a liquid imbibe my penalty.
It is a very fun and entertaining afternoon to say the least. So to prepare for the event ill need to get some work in tomorrow morning...

Warmup: foam roll / dynamic

Workout: lower body mayhem
10 rounds for time:
10 air squats
5 box jumps 30 inches
10 weighted lunges 40lb dumbbells
5 95 lbs good mornings.

Wednesday, February 20, 2013

Workout 1/21: mayhem

Upper body mayhem...

Warmup:100 dus/ 10 burpees, 10 kipping pull ups, 10 overhead throws 50 lb slam ball / dynamic warmup

Workout: 10 rounds for time:
1 Turkish get up right arm 1.5 pood
1 Turkish get up left arm 1.5 pood
2 wall climbs
5 95lb thrusters
5 ring rows

Tuesday, February 19, 2013

Rest day: Got Some Major Cleaning Done Today

Day of Cleans.
Theres just something about hitting a perfect clean. its like that golf swing where you dont even feel the ball make impact, just smooth. 60 cleans = some tight traps and posterior chain so rest day tomorrow.

Monday, February 18, 2013

Workout 2/19: new press pr / Cleans / pork tenderloin mmm...

Last year this time at 610 i remember hitting 175 for a one rep max shoulder press and being pretty ecstatic about it. Today on a five increasing set x3 rep I was able to hit 175 for 3 on the last set. So happy to see the hard work paying off.


Warmup: row 1000 / dynamic / shoulder mobility / bergener warmup - clean

Strength: Cleans 3x3 65% 1rm / 3 x max rep strict pull ups

Workout: Complete 5 rounds:
3 Power Cleans
3 Clean Pulls
3 Power Cleans
*Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss.
*Work to the heaviest set possible.
Rest 2 minutes

Workout 1/19: washingtons favorite workout

This was a actually George Washington's favorite workout:

Warmup: 200 dus dynamic / foam roll

Strength: strict press 3-3-3-3-3 85%

Workout: 1 min on 30 sec rest through the following movements: score is total reps/calories.

Row for calories
Kettle bell swings
Pull ups
Evil wheels
Shuttle run
Box jumps

Cashout: heavy bag punches- hook double taps 25 each arm x 2 rest as needed.

Friday, February 15, 2013

Workout 1/16/2013: Front side destruction

Warmup: row 1000m/ 10reps each: ab mats/ kipping pull ups/ squats then:
Dynamic stretch

Strength: Overhead Squats 3x3 75% 1 RM then:
1min total L-sit hanging hold

Workout: Amrap 15 min
10 t2b
25 abmat sit ups
10 half moons 45lbs
5 slam balls 50lbs

Cash out: 3 plank holds for max time . Right side / left side / middle

Wednesday, February 13, 2013

New snatch PR 185lbs! Workout 1/14

Added five lbs to the ole snatch tonight! 185lbs is the new number. Very excited to hit this tonight.
Mike came in to hit yesterday workout and show the heavy bag who's boss. Tomorrows touch and go so well see if we can get a workout in.

Tuesday, February 12, 2013

Workout 2/13: Oly Day!

Oly day:
Snatch and cleans

Find one rep max snatch

Cleans: 5x3 75% of 1 rep max

Cash out: 4 mins max double unders.

Monday, February 11, 2013

Workout: CFFB 2/11

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Friday, February 8, 2013

Epic workout tomorrow... "Rocky IV Training Montage"

Rocky 4 training montage as it is viewed:
In work boots, jeans, Vest and wooly:
For time:
Run 800 m in snow
Push car up driveway
Punch heavy bag for 1 minute
Saw a log alternating arms as needed
20 50lb slam ball lateral tosses
200 m run in snow with plate 45lbs
20 pull-ups
800m Racked 6ft 6x6 beam walk in snow
1 min punch heavy bag
20 Sledgehammer strike on side of tire 10 each arm
Run 200m out in snow sprint back
100 double unders
25 ab mats
Chop through log alternating arms
Punch heavy bag 30 seconds
10 50 lb slam balls
10 leg raises
20 heavy bag hits uppercut with a squat in between
10 core twists with 6x6 beam in rack position
3 clean and 3x press 135
Sprint 100 m out and back in snow
Run 400m on snow
50 m bear crawl
Sprint 50m out and back in snow
Stand on top of mountain arms in air and yell
Beat dolf lungren in boxing match.

Tuesday, February 5, 2013

Workout 2/6/2013: Happy 102nd B-Day "Dutch"!

Tampico, Illinois 2/6/1911 a boy was born to a very poor family. He worked his way through his childhood eventually putting himself through college. Knocked on doors to become a radio sportscaster and eventually being picked up as a movie star. He started speaking to employees on behalf of GE. Ran for Governor of California and eventually the 40th President of the United States. He was instrumental in the fall of PICKING UP FROM THE GROUND a brow beaten nation crushed from massive stagflation that held down the country. He PRESSED for the fall of communism and won, Allowing America to PICK ITSELF OFF THE GROUND AND RISE ABOVE.

Happy birthday Ronald "Dutch" Reagan!


Warmup: dynamic / posterior chain work / shoulder mobility

Conditioning: AMRAP 12 min

2 315lb deadlifts
6 135lb push press
11 Burpees box jumps 24inches

Monday, February 4, 2013

Workout 2/5: "Kyle"

In memory of Chris Kyle.
He left the Navy as a chief petty officer in 2009 with 160 confirmed kills. A chest full of medals, including two Silver Stars and five Bronze Stars.

Warmup: dynamic stretch / foam roll

Conditioning: 3 rounds for time-
10 toes to bar
20 wall ball shots 20 lbs
30 calorie row

Cash out : 100 abmat sit-ups / 100 flutter kicks(up and down = 1)