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Testimonials

eric

What isn’t there to love about CFSD Athlete Eric R.  genuine, humble, encouraging, and fun-loving.  Eric epitomizes what CFSD is all about, he ALWAYS makes a point to introduce himself to members and visitors alike to make everyone feel at home.
Eric holds it down as one of the most consistent early AM’ers, often getting his [...]

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CFSD SPOTLIGHT ATHLETE -ERIC ROBERTSON

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Fri / 30 Jan 2015

TODAY’S WODS

Level I/II

We’ve got the Helen Challenge coming up next month so get ready to get your game face on.

I’ve got my money on Chris for most improved time.

chris

Power Clean x 2 x 5

Focus on receiving the bar in the rack position with your elbows high. Really create that shelf to rest the bar instead of having your forearms do all the work. Once you get that rack… the world is yours. Rack City… rack rack city!

Conditioning

Burpee 400m lap. Just kidding.
Or am I?

I am… sort of

10 minute AMRAP
Burpee broad jumps across hard mat (down and back)
20 Wall Balls 20/15lbs

 

LADIES

Warm-up:3 Sets
15 Meter Ag Walk
10 Inch Worms
20 Pass Throughs
20 altering pistols

A)15-20 Min Mobility-Find 5 Mobility Exercises to complete from the Supple Leopard Book

B) Five sets not for time:
8 each leg single leg RDL
10 Weighted Hip Extensions
10 Bent-over DB Reverse Fly
16 Shoot Throughs

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Thu / 29 Jan 2015

TODAY’S WODS

Level I/II

Cossack Squats
4 x 8
followed by twisting squats for mobility 10 rebs

Choose either A or B depending on skill level

A – Push ups
4 x 12 reps
Followed by Xiapeng forward (forward windmill with db)
4 x 5 reps

B – Psuedo planche pushup
4x 8 reps
Followed by Xiaopeng Backward (I like to just call it backward windmill)
4 x 5 reps with a dumbbell

Hero_EddieLoredo
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique

“Loredo”

6 rounds for time of:

24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

 

TEAM CFSD

It is a surprise!!!!

 

BW & KB

Mobility-
5-10min ungluing yesterday
5-10min lat work
MCR/Core-
60 back ext slow
Conditioning-
3×400 or 6×50 athlete choice sprints
Recover
For time-
3rds of
-5musclue ups or single ring chin-ups
-10 box jumps
-20 banded goodmornings

 

GYMNASTY

Warm-Up: 2 Laps, PVC Shoulder Work

2 Rounds
21 Tuck Hollow Rocks
15 Straddle Hollow Rocks
9 Hollow Rocks
Rest 30 secs

6x50m Sprints (start slower speed up as you go)

4×5 Seated/Weighted Box Jumps (hold DB’s if possible, jump from sitting on lower box to standing on higher box)

4×5 Frankensteins

4×5 Hamstring Curls (w/frisbee from shoulder bridge)

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Wed / 28 Jan 2015

TODAY’S WODS

Level I/II

Ring Rows

4 x 10

Or

Chin hangs
4 x 48

Strength

50 banded good mornings
Deadlift x 5 x 1 – move up 15-20lbs from last week
Conditioning

The BEAR!
bear

7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
3 rounds – work up to max load (this is usually 5 but I like you guys today)
There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground

 

BW & KB

Happy Bday Jewel!

jew

Mobility:
10min mobility to glutes
5min to any problem area

MCR/Core:
Russian twists
6×10
Side lifts
4×20 ea

20min AMRAP
-200m run/250m row/1min bike
-10 BallSlams
-20 Wallball Cleans into ft squat
-30 Sit-ups/20 CrunchHollows/10 GHD sit-ups

“Finish him” (insert video game voice here)
At minute 20 go directly into nonspecific number of burpees

 

LADIES

A) EMOM FOR 6 MIN
Min 1: 6-8 Strict HS Push ups
Min 2: 30 seconds Shoot Throughs

B) Back Squats 5×5 @65%

C) 3 Rounds for time
50 Cal Row
30 Box Jumps 20
20 Med Ball Slams 20lbs

 

TEAM CFSD

A) Bent Arm Ring Strength

B) Bench 8 x 3

C) 400 Meters x 5 rest 2:30 Between Runs

Thursday 1/29/15

It is a surprise!!!!

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