8/2/2014
To those competing at WODFEST - Best of Luck! Go out and enjoy your fitness!
4 sets:
8 alt. pistols
30 second L-sit
4 TGU (2 per arm) AHAP
*20 minute cap*
+
Emom x 15
1 C&J @ BW (power or squat)
5 Burpees
12 Double Unders
*if you miss the reps within 1 round take next round off*
4 sets:
8 alt. pistols
30 second L-sit
4 TGU (2 per arm) AHAP
*20 minute cap*
+
Emom x 15
1 C&J @ BW (power or squat)
5 Burpees
12 Double Unders
*if you miss the reps within 1 round take next round off*
Team Training
Hey all -
So in light of the many suggestions I have received I plan on doing some of the following things to improve upon what we have already started.
1) Set 1 day per week where I will either come in the early morning, or late evening to work with the White Plains comp people in order to give them some coaching cues and different perspective as to how they should be improving their lifts and technique. Suggestions welcome to comments. I'm also willing to alternate mornings and nights.
2) Saturday WOD's I'll now be participating in. I'd like to get the whole crew together and switch gyms each week and come up with workouts on the spot. This is a fun and interactive team building exercise which we can partake in weekly.
3) In light of some of the issues with class times, and people feeling like they may be missing out on the camaraderie of classes, as well as also enhancing the community at CFW (you all play a huge role in this) 2 of the WODs per week will be done in 2 parts. Part A will be strength (off hours), and Part B will be the class conditioning either scaled up or as is. The idea behind this is to not only improve morale and camaraderie amongst the team members but also give the regular clients at CFW that jolt of competition they are missing.
You may ask how does this work? If you normally train at 6am (before a 7am class on Monday) - you would do your strength and skill work from 6-7, mobility on the side from 7-730 and then jump into the class piece. Although not ideal, if you're training at night, you'd do the conditioning portion of the 7pm class, and then do your strength work after. I think this is the best solution for now to help mitigate any issues that have been going on thus far. I'll pick fun workouts for you all to partake in.
Lastly, as with everything else this is not a perfect model or system but something that is super important we get a grasp of. You all are a HUGE part of the community that has been built at CFW, and members that do not currently see you in classes anymore have noticed. This will be a fun way to integrate you guys back in while not completely diminishing the gains you've made.
Glad to be back and see you all continually progress.
CG
So in light of the many suggestions I have received I plan on doing some of the following things to improve upon what we have already started.
1) Set 1 day per week where I will either come in the early morning, or late evening to work with the White Plains comp people in order to give them some coaching cues and different perspective as to how they should be improving their lifts and technique. Suggestions welcome to comments. I'm also willing to alternate mornings and nights.
2) Saturday WOD's I'll now be participating in. I'd like to get the whole crew together and switch gyms each week and come up with workouts on the spot. This is a fun and interactive team building exercise which we can partake in weekly.
3) In light of some of the issues with class times, and people feeling like they may be missing out on the camaraderie of classes, as well as also enhancing the community at CFW (you all play a huge role in this) 2 of the WODs per week will be done in 2 parts. Part A will be strength (off hours), and Part B will be the class conditioning either scaled up or as is. The idea behind this is to not only improve morale and camaraderie amongst the team members but also give the regular clients at CFW that jolt of competition they are missing.
You may ask how does this work? If you normally train at 6am (before a 7am class on Monday) - you would do your strength and skill work from 6-7, mobility on the side from 7-730 and then jump into the class piece. Although not ideal, if you're training at night, you'd do the conditioning portion of the 7pm class, and then do your strength work after. I think this is the best solution for now to help mitigate any issues that have been going on thus far. I'll pick fun workouts for you all to partake in.
Lastly, as with everything else this is not a perfect model or system but something that is super important we get a grasp of. You all are a HUGE part of the community that has been built at CFW, and members that do not currently see you in classes anymore have noticed. This will be a fun way to integrate you guys back in while not completely diminishing the gains you've made.
Glad to be back and see you all continually progress.
CG
8/1/2014
A. Back Squat - 3 x 5 @ 70% of 1RM rest 2 minutes
B. 3 Position Power Snatch (high hang, mid thigh, floor) x 7 sets @ 65-70%
+
AMRAP 7
3 Tall Box Jumps
8 Toes to Bar
B. 3 Position Power Snatch (high hang, mid thigh, floor) x 7 sets @ 65-70%
+
AMRAP 7
3 Tall Box Jumps
8 Toes to Bar
7/29/2014
A. Push Press - 3 x 5 @ 70% rest 2 minutes
B. EMOM x 14
odd - 2-5 Muscle Ups *sub 7 kipping pull-ups*
even - 2 Snatch Singles (60-65%)
C. 100 Hollow Rocks
B. EMOM x 14
odd - 2-5 Muscle Ups *sub 7 kipping pull-ups*
even - 2 Snatch Singles (60-65%)
C. 100 Hollow Rocks
7/28/2014
Deload Week
A. Front Squat - 3 x 5 @ 70% of 1RM rest 2 minutes
B. Accumulate - 50 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. 3 Position Power Clean (high hang, mid thigh, floor) x 7 sets @ 65-70%
D. Back Extensions - 3 x 15 rest 60 seconds
A. Front Squat - 3 x 5 @ 70% of 1RM rest 2 minutes
B. Accumulate - 50 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. 3 Position Power Clean (high hang, mid thigh, floor) x 7 sets @ 65-70%
D. Back Extensions - 3 x 15 rest 60 seconds
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