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Testimonials

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CFSD SPOTLIGHT ATHLETE – BILL BROOKS
CFSD is proud to have an athlete like Bill in our ranks.  From a Trainer’s perspective Bill is the kind of athlete that is always improving, always pushing himself, always encouraging those around him, and always open to learning or instruction.  From a Teammate’s perspective  Bill is ever supportive, [...]

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CFSD ATHLETE SPOTLIGHT – BILL BROOKS

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Wed / Oct 1 2014

112

TODAY’S WODS

Level I/II

(ME) Back Squat
3-3-3-1-1-1

4 Rounds

800m Run
2 min rest between efforts

*Does today seem light, you’re going to need it.
There WILL be Hell to pay tomorrow, getcha mind right!

“If you’re going through Hell, Keep Going.”
-Winston Churchill (CFSD Motto)

adri

BW & KB

Mobility:
-5min Lacrosse ball to shoulders
-5min Trainer led mobility to back
-2min flexor stretch per side
-1min boyfriend stretch

MCR/Core:
6x Mx HollowRocks

WOD:
16min Alternating Tabata
-Ring Dips
-Squats

der

TEAM CFSD

A) push press + Split jerk x 6
3 push press + 1 Split Jerk

B) Weighted dips 7 x 2
3 second pause at the bottom

C) 21 – 15 – 9
Thruster 115/75
Box Jump
Toes to Bar

emil

LADIES

A) Strict Shoulders Press 5×5@65% of 1RM. *you will preform these with a TEMPO 30X1

B1) Negative Strict Pull-ups 5×6-8
Rest 30 Seconds
B2) Negative Ring Dips 5×5
Rest 60 Seconds

C) TABATA: 8 Rounds each movement
Wallballs
Hip Extensions
HRPU

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Tue / 30 Sep 2014

inspire

Any CFSD Ladies ready to recreate this?!  Stay consistent, ask your trainers questions about Nutrition.  It all starts with you!

TODAY’S WODS

Level I/II

3 Pos Snatch (3×3)
Tall Snatch, High Hang, Mid Thigh

*Dot Drill*
5 different patterns, repeat each 6 times

YouTube Preview Image

For Time

50 Box Jumps
500m Row
50 KB Swings (1pd)
200m Backwards Run
50 Sit-Ups
400m Run

 

BW & KB

Tabata Tuesday

Mobility:
-5min Lats
-10min Flexors

MCR/Core:
-75 Hip Ext
-25 Back Ext slow

WOD:
3min work 1min rest for 4rds

-Rope Climb
-15 KBS
-15 Ball Slams

 

TEAM CFSD

A) Snatch x 6
1 rep is:
High Pull + Hang Snatch + Snatch

B) Supine weighted Pull up 1.1.1 x 5

C) 12 Min Amrap
2 Muscle ups
4 Hspu
8 Kbs 2/1.5

 

GYMNASTY

We Press On!  Progressions for Hollow Back Press, HS, SLS

3 Rounds

2 Muscle Ups/Strict Pull-Ups
5 FL Pulls/Ring Curls
1 Rope Climb

Rest 3-4 mins between rounds

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Mon / 29 Sep 2014

arnie

TODAY’S WODS

Level I/II

(ME) Thruster
3-3-3-1-1-1

3 Rounds
20 Plyo Push-Ups
1 Round Trip Ovhd Walking Lunge (Barbell)
50 Double Unders

 

BW & KB

Mobility:
-10min mobility to flexors
-5min on any problem area from the weekend

MCR/Core:
5min L-straddle practice

WOD:
in this order
-1mile run/9min bike
-100 pushups (w/ 24# plate on back if you want to scale up)
-200 situps

Time cap 28min

 

TEAM CFSD

A) Back Squat
1 x 5 65%
1 x 3 75 %
1 x 1 85%
1 x 5 70%
1 x 3 80%
1 x 1 90%

B) Front Squat 3 x 10 @65%
Perform one set every 2:30

C) Every 5 minutes for 20 min (4 Rounds)
Run 400
10 Push Press/jerk 135/95
15 Pull Ups

 

LADIES

Warm-up: 3 Sets not for time:
10 Shoot Throughs
10 Reverse Hypers
10 DB Bent-over Reverse Flys

A) Back Squat
6@55%
4@65%
2@75%
6@75%
4@80-85%
2@90-95%
3×6@75%
*Rest 2 Min between sets

B) 4 Sets
20 KBS
10 HSPU
20 Double Unders
Rest 60 Seconds between sets

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