20120301

Liberty's Fallen Defender's 5K

OPEN WOD 12.1

As Many Reps As Possible in 10 mins:

Proceed Through the sequence
Snatch 30 Reps M 75#   / W 45#
Snatch 30 Reps M 135# / W 75#
Snatch 30 Reps M 165# / W 100#
210 pound Snatch, as many reps as possible

View full description and ROM standards for  Open WOD 12.2 HERE.

Beginners:
Scaling will be provided at the gym

Skill:

5x Handstand Get-ups and Holds
Kipping Pull-Up

Please contact us with a time of when you want to do your Open WOD so we can be ready!

See ya at 0545 and 1700

Liberty's Fallen Defender's 5K

Thursday, 1 March 2012

Pre-Registration begins at 1000, and the run begins at 1100

Pre-Registration at RAF Lakenheath Track

T-Shirts $15

Support those that have given the Ultimate Sacrifice


Coach Burgener on the Snatch

20120229

Entering Ben's Pain Cave...

Happy Leap Year!

MWOD

Hip Flexion

Skill 

5 x 1 Snatch + 3 OHS

Get a pipe, empty bar, or manageable weight. Focus on Form!

Metcon

3rds 

10 Squats

20 situps

2 Shuttle Runs

See ya at 0545 and 1700! Sorry Stacey!!!

Post time and comments on skill work.

20120228

SHOULDER PRESS

5x5x5 

Followed by

AMRAP in 9mins

5 HSPU

10 SDHP 115/75

Post weights and time to comments

See ya at 0545 and 1700

Warmup begins 5 mins after posted times.

20120227

FRONT SQUATS
3x3x3

Then
5 Rds
50 Double Unders
15 Wall Balls
15 T2B

See ya at 0545 and 1700

Post Comments and time

Warm-up begins 5mins after posted times! Be Ready to Go!

20120226

REST DAY

Enjoy the great sunshine!

20120225

Kim H. and Steph G.

REST DAY

If you want to do or make up WOD 12.1

CFMHQ @ 1000

20120224

Yes, the Socks were amazing!

FRIDAY FUN

AMRAP in 15 mins

10 Body Weight Deadlifts

3 Muscle Ups

Scale to...

   7 Pull Ups

   7 Ring Dips

See ya at 0545 and 1700

Post time to comments...

Job Well done by everybody on WOD 12.1 for the CF Games 2012. Great Effort by everyone!!

We will have open gym at 1000 on Sat for those of you that missed it or want to re-do. 

20120223

Phil T.  w/ 80lbs

2012 Games Open WOD #1

12.1 Complete as many reps as possible in 7 minutes of

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches about max reach.

Max reach: The height of the target must be no less than 6inches above the Athlete's finger tips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging and reaching as high as possible, while measurement is being made.

Scaling will be done as needed; Not for competitors 

If you are competing and cannot make the time posted today, please let us know. We will have open gym on Saturday at 0900. 

See Ya at 0545 and 1700

Post score to comments

20120222

Robert S. goes Full Duck

Duck Butt and Duck Face!

Push Press

5x5x3x3x3

Skill

For 10 OTMEM (On The Minute Every Mintue)

2 Turkish Get-Ups with each arm; as shown below

You will partner up like in the video.

Just Kidding, find a KB, DB or Barbell and challenge yourself. We will be working on the form.

See ya at 0545 and 1700

Post weights and comments on TGUs. 

P.S. You never go full Duck!

20120221

Adam Keep @ CFM

Oly Lifting Clinic

BACK SQUATS

5x5x5

Followed by

3rds of 

10 PushUps

20 Box Jumps

30 Hollow Rocks

It was great instructional day with Adam Keep. Everyone really gathered a lot of form and technique tips. 

Thank You Adam for your time to helping out CF Mildenhall! 

CF Games

Register for the 2012 CF Games Open thru the link to the right. Select CF Mildenhall as your affiliate!

We will be doing the WOD regardless on Thursday! Ask any of the coaches for any info or email us if you can't make it at our posted times. 

See Ya at 0545 and 1700

Post weight and any comments.

Check out the video on Hollow Rocks...

20120220

Happy President's Day

We will be having Adam Keep in tomorow at CFMHQ

Olympic Lifting Clinic

1000 
                                           Adam Keep

20120219

"Your biggest challenge isn't someone else.

It's the ache in your lungs and the burning in your legs, and the voice inside you that yells, I CAN'T, but you don't listen.

You just push harder. And then you hear the voice whisper,            I CAN

And you discover that the person you thought you were is no match for the one you really are."

Enjoy your rest day.

20120218

Rest Day


Reminder:
Monday, 20 Feb @ 1000 - Oly Lifting Clinic with Adam Keep!


A little info on Recovery here


Over Head Squats - Video
Power or Push Jerk - Video 
Power Snatch - Video



Open gym info will be updated here or FaceBook!


Enjoy your weekend!


Post your comments or questions.

20120217

                       

Ben G. throwing 95# around!

SICFIT London Throwdown

Friday Fun!

5 Rounds for Time

5 Pull-Ups

10 Over Head Squats (OHS)  95#/65#

15 Toes 2 Bar (T2B)

20 Situps

See ya at 0545 and 1700

Team Mildenhall 5K @ 1500

Post your times and/or comments...

20120216

Hops!

Power Jerk

3x3x3

Followed by:

9 Min AMRAP

-3 Min

   T2B, 10 squats each time you let go of the bar

-3 Min

   7 Thrusters 75#/65#

   7 Box Jumps

-3 Min 

   Max Effort Burpees

See Ya at 0545 and 1700

Post wieght and combined reps to comments

20120215

Heather G. @ SICFIT London Throwdown.

Wacky Wednesday

Take 15 min to find your Max Effort Box Jump

Then,

Tire Dragz

10min to complete 8 tire drags ( 1 = up and down the hangar) 

Penalty is 10 T2B for each tire drag not completed.

Rest is up to you!

See ya at 0545 and 1700

Post total height and and time to comments

20120214

YOU GOT TICKETS???

5RM Overhead Squat

Before OHS: Power Snatch OTMEM do 5 for 5 minutes.

We will meet up at 0545 and 1700.

Post weight to comments.

20100213

Team WOD at the SICFIT London Throwdown!

CFM comes in 15th out of 34 teams!

Back to Work Everyone!

POWER CLEANS

3x3x3

Followed by

5min Max Reps 

3min Deadlifts 180#/145#

2min DoubleUnders

Scale as needed / Focus on Form

See ya at 0545 and 1700

Post Weights and reps to comments...

20120210

CHECK HERE of Blog FOR UPATE - Meet at normal AM/PM times; No need to rush in at 0545 YOU will start when YOU get to the gym.

FRIDAY FUN

Barbara

5 rounds for time - Rest 3min between each round

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Scale as needed

See Ya at 0545 and 1700

Post time to comments

20120209

3RM Front Squats

Skill Work: Double Unders

We will meet up at 0545 and 1700.

Post weight to comments.

20120208

Wacky Wednesday 

15min AMRAP

10 Push Presses from the Ground 95#/65#

15 Situps

10 Bar Burpees

See ya at 0545 and 1700

Post your rounds to comments...

20120207

Crazy James Rockin some perfect pushups

Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

We are going heavy with these (5-7 RM Range), but make sure you have your form before going heavy. If you have any doubts ask a coach!!!

Followed by...

SKILL:

OVERHEAD SQUATS!!!

Tomorrow we will meet up at 0545 and 1700.

Post weight and reps to comments.

20120206

5 rounds max effort Handstand push-ups

Then...

7 Rounds of:

7 Thrusters (65/95)

3 Strict Pull-Ups

We are delayed reporting tomorrow so we will only meet at 1700.

Post rep and time to comments.

20120205

Rest Day.

Heather and I will be going into the gym to clean around 11:00. We would love to have some help from anyone who is free. Contact us on either FB or in the comments on the blog.

See you tomorrow.

20120204

Great Job by Everyone Today!!!

REST DAY

Open Gym @ 1000

-Join Jacq and Nick for a go at "Fran"

-Mobility WOD or make up a WOD

-Skill Work

Rest Days are not only to recover from a great week, but also a time to refuel your body with great food choices. Real Food and  plenty of water will help your body recover faster. Get rest, stretch, and rejuvenate your body!

 Check out this link  HERE  for some great info on recovery days!

Post comments

20120203

FIGHT GONE BAD!!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing three rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20" box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

We will meet up at 0545 and 1700.

Post reps to comments.

20120201

Old School CFM...in the abandoned hanger.

You have 15 min to find your 3rm DeadLift

Then...

15 Min AMRAP

7 Ring Dips

7 Situps

7 Burpees

Meet up at 0545 and 1700.

Post your weight and rounds to comments.