First Day in the new facility on Monday – boy am I excited to you all to get in and enjoy the new workout areas. We have been working on this new location for much longer than most know. Check out a couple of the great photos of the new space;
– Great Panoramic of nearly the whole space
– The SPORT area
– The Weightlifitng area
– The strongman area
– The Powerlifting area
– The H&F area – the big one!
MON December 09/13
GYM TOUR: coaches will take every class on a tour of the gym today to see whats up.
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
“FRAN”
21-15-9 of;
65/95# thrusters
Pull-ups
For time
Record – time
WOD Guidance
a. The most famous CF workout of all time to kick start our new facility – could not be more excited. Fran was one of the workouts that got me excited about CF in the beginning and was on of my mainstays in programming for years (still is) as I love it so much, It is such a beautiful workout, when done correctly – truly awesome test of anaerobic endurance. Have fun int eh new facility today all. Coaches will take you all for a quick tour of the facility tomorrow explaining what all the areas of the gym are used for and what is to come soon, as we are missing a few vital pieces that were back ordered. SPORT will be joining the H&F programming today to bring in the first day in the new facility. this song will play all day during the actual FRAN workout – it would be in poor taste and definitely upsetting to not have our beloved GnR roaring all day tomorrow as it is a long standing tradition of the old facility that will definitely be brought to the new. Time cap on todays workout will be 7 min, so scale to be under that time. Scalings can be full with lighter load and bands, or full with 15-12-9. or 15-12-9 with lighter loads and bands.
TUES December 10/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then snatch tech with PVC.
WOD –
A. Snatch complex;
– deadlift, hang power, hang full + OHS – work to heavy load in 20 minutes
B. Complete for time;
21 16/24kg KBS
21 sit-ups
4 rounds for time (cap 8 minutes)
Record – snatch complex loads, and combined 300yard shuttle time.
WOD Guidance
a. Full snatch position must be scaled if mobility is limited, so simply do 1 deadlift + 3 hang power snatch instead of the full complex. Please do not drive the body into positions it is not ready for or not mobile enough for.
b. 16/24kg KB. There is a 8 minute time cap on this, so if you do not finish, simply get as far as you can.
WED December 11/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, press warm-up sets of 1×10, 1×8, 2×6, 1×4, to warm-up shoulder capsule and press mechanics. On last 2 sets of warm-up presses add 3 box jumps and 3 burpees.
WOD –
A. Complete;
– 3-4 press
– 6 moderate height unbroken box jumps
– 12 speed burpees
Every 4 min x 6 rounds
Record – press loads
WOD Guidance
a. as per usual this all needs to be unbroken. It is important in workouts like this that the movement never stops – move quickly from exercise to exercise. All press sets across, so set loads in warm-up.
THURS December 12/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, back squat warm-up sets
WOD –
A. Back squat 1×10, 1×8, 1×6, 1×4, 5×2 – building
B. One gym length of each;
– Sled rows at a moderate load
– Backward sled drags
Rest as needed x 3-5 rounds
Record – back squat loads
WOD Guidance
a. build on all warm-up sets and then through the working sets on to a max effort double. Spotters please.
b. Load sleds to a load that allows for a backward sled drag that is quick. You must be moving beyond a basic walking speed backward, it will be heavy, but not a slog. You do not want a 75′ slog (not fun people)
FRI December 13/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, warm-up sets of sumo pulls with loads.
WOD –
A. Sumo deadlift 1×10, 1×6, 1×5, 1×4, 1×3, 4×2 – rest as needed
B. 300 yard shuttle – Every 6min x 2 rounds
Record -deadlift loads, combined times for 300 yard shuttle
WOD Guidance
a. build slowly, if your first time, please listen to your body as this movement will be new to many of you and it will be asking a bit more of your body than usual (with regard to muscular recruitment). Experiment in foot stances throughout the warm-ups to find what works best for you.
b. 300 yards is 12 trips of 25 yards (75 feet – nearly the entire gym). Only one foot has to cross the line (no touch) is needed.
SAT December 14/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Tire flips 4 x 60sec – Every 4 minutes
B. Row intervals;
– 500m every 6 minutes x 3 rounds
Record – best tire flips, best and worst 500m row time
WOD Guidance
a. choose a proper tire size to get at least 7-9 flips in 60sec (it is possible to get 12+)
b. Lets go for broke – all out on each round (this will provide a better training stimulus for anaerobic power) – best and worst times recorded
SUN December 15/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, 1×15 with empty bar, 1×10, 1×8, 1×6, 2×4 (on 4’s add 1 tire jump through and 4 sled swings)
WOD –
A. Complete;
– 2-4 Back squats
– 4 tire hop throughs (on,in,on,off)
– 15 overhand sled swings
Every 4 minutes x 6 rounds
Record -back squat loads
WOD Guidance
a. Warm-up the squats thoroughly and then complete entire workout for sets across. Everything else needs to be unbroken.
