20111215

REST DAY!!!

If you want to swing by the gym tomorrow at 1700 for some active rest...Mike and Stacy will be there.

20111214

"Tha Hosh"

Buy in: Overhead Barbell Carry 50m (in the hanger if available) perform as a down and back without dropping (you can set the distance), if the bar is dropped 5 burpee penalty, then continue on...

Then complete AMRAP in the remain 20 mins of

5 deadlift (135, 95lbs scale as needed)

5 hang power clean

5 front squat

5 push jerk

5 back squat

once the 20mins is complete...

Overhead Barbell Carry down and back 50m, no penalty for drops, you just have to pick the bar back up. Add this to the 20 mins for your final time.

Score is total time and rounds completed.

We will meet up at 0600 and 1700.

20111213

Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

We will not meet tomorrow...can't wait to see everyone Wednesday.

20111212

Front Squat MWOD

Front Squat

5-5-3-3-1-1

We will meet up at 0600 and 1700.

Post weight and time to comments.

20111211

Make-up day/rest day/mobwod day

Today anyone can come in at 1600 if they want to makeup a WOD from the week or redo a London Throwdown WOD. I again will rest today. It will be really laid back so if you would like to bring a friend to introduce to CF...today would be a great day.

Can't wait to see everyone at 1600.

20111210

Tomorrow we will be rocking out second tries for London Throwdown peeps. We will also have a WOD for anyone else, depending on who shows up. I will personally be doing a Zen like Mobility WOD because I am really sore. We will adjust things for who shows up.

Also, come hang with us afterwards at noon in Bury St. Edmunds for the Bahosh's going away at Benson Blakes. Should be a great time for everyone.

We will meet at the gym at 0900.

20111209

WORKOUT 3

100 Double unders

30 K2E to pull-ups

30 Hang snatch 35/25kg

100 Double unders

We will meet up tomorrow at 0600 and 1700.

Post time to comments.

20111208

REST DAAAAAAY!!!!!

I know I am not the only one happy about this. But seriously, take the day off and enjoy relaxing. We will meet up again on Friday to punish our bodies .

20111207

WORKOUT 2:

BUY IN: Output 1200/800kg of power clean. (Select your own weight).

Then complete…

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

CASH OUT: Output 1200/800kg of power clean.

Example for power output on cleans:

12 x 100kg power clean = 1200kg

We will be meeting up at 0600 and 1700.

Post time to comments.

20111206

I know today was a tough day so some people may want to take tomorrow off to recover. I will post this WOD but this week will be a tough week with the London Throwdown WODs. Do not over do it.

Tabata

Cover max distance possible

Row 8x[20:10]

Post distance to comments.

We won't be meeting tomorrow but have your game face on for Wednesday.

20111205

Sprint Tri Complete

Workout 1:

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

We will meet up at 0600 and 1700.

Post time to comments.

20111204

Rest Day!!!

Sorry I was late posting this!!!

20111203

WOD will be announced tomorrow. We will meet at 0930 at CF Mildenhall. Hope to see you all there. It should be epic.

Post fun to comments.

20111202

DEADLIFTS

Warmup, then work up to 85-90% for the last 3

5 x 5 x 5 x 3 x 3 x 3

METCON

15min AMRAP

10 Burpee Box jumps 20in

20 KB swings 24/16

30 Double-Unders

CFMHQ @ 0600 and 1700

Post time and comments...