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Your verbal “Tips” are small treasures

Posted 03/06/15 by | 0

A CFL Athlete spoke with me yesterday about how they were impressed with one of our Coaches and wanted to let Frank and I know over email. I was overjoyed to hear of the compliments. We also talked about how nice it would be to get positive emails when we recognize things we value.

I challenge all CFL athletes and staff to use their modern communication vehicles and send out a message or pic today. Recognize a good work that someone in your life has done recently and let them know you have taken notice……Sarge


Workout 3/6/2015

Posted 03/05/15 by | 0


SS:10×2 Push Press working to a 2RM

12 Deadlifts
9 Hang Power Clean 155/105
6 Push Jerks 

SS2: 3xME Weighted Push up (Plate on back) 45/25

Workout 3/5/2015

Posted 03/04/15 by | 0


SS: Deadlift 5×5

10 1 Arm Kettlbell OHS Right arm 55/35
3x Sprint length of gym (Down and back is 1)
10 1 Arm Kettlebell OHS Left arm 55/35
Rest 1:00 Each Round

Core:3 Minutes of Flutter Kicks

Endurance Option:
Warm up: Dynamic runner style warm up. Athlete should feel warm enough to hit their first 200 sprint at 100%

Conditioning: 10×200 Meter SPRINT- Rest as needed between efforts

WOD: 10 Minute Kettlebell Snatch Test. Switch arms every 10 Reps 35/20
*10 Burpee Penalty every time the KB is set down.

SS: 1xME Strict Press 135/95, 1xME Strict Press 95/65, 1xME Strict Press 45/35

Workout 3/4/2015

Posted 03/03/15 by | 0


SS:Accumulate 40 Ring Dips as hard as possible ADV:50 reps
*Weighted, strict, kipping, etc.

“5 Minute AMRAP”
Bodyweight Back Squats
Rest 1 Minute
“4 Minute AMRAP”
Burpee Step ups 20/24
Rest 1 Minute
“3 Minute AMRAP”
Pull ups

*Score should be TOTAL REPS
*Racks ARE allowed for Back Squats

Conditioning: 1xME Unbroken set of KBS 55/35 ADV:70/55

Workout 3/3/2015

Posted 03/02/15 by | 0


SS: 12 Minutes to Establish a 1RM OHS
*Use racks

WOD: “15 Minute AMRAP”
15 Wallballs 20/14
15 KBS 55/35 ADV: 70/55
15 Hands-Release-Push-Up

Core: 3×15 GHD Sit up

500 Endurance Option
SS:7×1 Power Clean+3 Front Squats

WOD: 10-9-8-7-6-5-4-3-2-1
KBS 55/35
Goblet Squat 55/35
Ring Rows
*elevate feet for ring rows

Conditioning:2k row for time.

Workout 3/2/2015

Posted 03/01/15 by | 0


Prep 1: every 90 seconds for 6:00 (5 total sets) 3 T2B, 2 C&J.
*athletes should start at 60% of 1RM, increase weight each round. Small jumps are fine.

Prep 2: 3 easy paced rounds:
5 Deadlifts 125/85
5 Power Snatch 125/85
Rest 1 Minute between rounds.

*focus is linking the snatch reps, keeping BB close to body.

* If an athlete is scaling the weight for the WOD they should use 10# more pounds for this piece then the weight for the WOD. The idea is that the bar should feel light if we warm up a little heavier than WOD weight.

9 Minute AMRAP:
15 T2B
10 Deadlift 115/75
5 Snatches 115/75

-Then-No Break

6 Minutes to establish a 1RM C&J

*Score is total REPS (NOT ROUNDS AND REPS please) and the heaviest successful clean and jerk

Workout 2/27/2015

Posted 02/26/15 by | 0


SS:1 Perfect Wall walk every 15 seconds for 5:00
*If Steamrolled rest 2 rounds (30 seconds) before continuing

1000 Meter Row
50 Thrusters 45/35
30 Pull Ups

Core: Athletes choice 5×5 RDL or Good Morning

CrossFit Open 15.1 Announcement

Posted 02/26/15 by | 1

Hey Team!

If you are competing in the open, please select the that best fit your schedule! http://www.google.com/imgres?imgurl=https://pbs.twimg.com/profile_images/550715634800009217/ZhKYvsBY_400x400.png&imgrefurl=https://twitter.com/crossfitgames&h=400&w=400&tbnid=otlfnfpRFxgRDM:&zoom=1&docid=s-GjyqAGO52KsM&ei=LtnvVMKfHsqRyAT50IKIAw&tbm=isch&ved=0CBwQMygAMAA

Workout 2/26/2015

Posted 02/25/15 by | 0


SS: 15 Minute EMOM
5×5 Push Jerks, 5×3 Push Press, 5×1 Strict Press 135/95

WOD: “Randy”
75 Power Snatches 75/55

SS2:4×8 Bent over DB Row (Ea. Arm)

5:00 Endurance option:

4 Rounds:
500 Meter Run(Or Row)
50 Air Squats
40 Step Ups 24″/20″
30 OH Plate Lunge 35/15

SS: 4×8 Bent over DB Row (Ea. Arm)