Monthly Archives: December 2016

Filthy Fifty Time

Time to retest your a benchmark workout. This one is a classic but a good one for measuring your aerobic engine, muscle endurance and mental strength. And it’s kind of fun!

Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders

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DeLoad Week

It’s time to dial the training down just a bit and let our bodies reset for a new training cycle. We will be taking roughly a week or so to scale down the volume and weight of our workouts. This de load is intentional so please do your best to follow along with the lighter volume of training and know that a harder cycle is just around the corner. Don’t go heavier than RX’d. Don’t add more reps or more movements. You should feel good after each workout during a deload and hungry for more training. You should finish a deload week ready and anxious to start more hard training. The workouts will still be challenging and fun. 

Handstand Practice

Partner WOD
Double Unders
*while one person is doing Double Unders the other is doing an overhead Kb Hold. Partners must switch positions after each set.

Once all Double Unders are completed for both then:
30 Power Clean and Jerks total (15 each)

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Happy Birthday Coach!

Make sure to wish Andres a very happy birthday when you see him. He makes the gym something special with his dedication towards bettering every member that walks through our doors. I’m very thankful to have such a good friend and cousin by my side. Happy birthday Andres!

Ladder 1 up to 10
Deadlifts (315/220)
Back Squats (315/220)
*scale as needed

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Back to our Regularly Scheduled Program 

Afternoon classes are open today starting at 330. Time to put those Christmas treats to use and make some Gah….Gah…Gah……Gainzzz!!!

From Ben Bergeron’s Competitors Training:

Row 2000m
42 Thrusters (95/65)
42 Chest to Bar Pull-Ups
Row 1000m
30 Thrusters
30 Chest to Bar Pull-Ups
Row 500m
18 Thrusters
18 Chest to Bar Pull-Ups

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12 Days of Christmas is Here!

It’s time for our annual 12 Days of Christmas workout. There are tons of Christmas workouts out there but this one is a CFLC original programmed by the man, the myth, the cowboy, Andres Villalobos. 

There will be three opportunities to get your workout in today: 930, 530 and 630. Be sure to come on in and get your holiday weekend started right! 

If I don’t get to see you, I hope everyone has a very safe holiday. Enjoy your time with family and friends and make the most of the time spent with them. 

The 12 Days of Christmas workout plays out just like the song. Start with 1 then 1-2, then 1-2-3, then 1-2-3-4 and so on until you get to the twelfth movement. Remember, every workout we do is scalable for all skill levels!

12 Days of Christmas 
1 Power Snatch (75/55) (95/65) (135/95)
2 Thrusters
3 Sumo-deadlift high pulls
4 Push Presses
5 bus burpees
6 Toes to Bar
7 KB Swings
9 Hang Power Cleans
10 Double Unders
11 Box Jumps
12 Muscle Ups/24 Strict Pull-Ups
*weight stays the same on all barbell movements

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It’s just a Ball

There’s always a lot of sad faces and procrastination around whenever we have Wallballs up on the whiteboard. Many of you have heard my take on Wallballs before but just in case you haven’t here’s the gist:

It’s just a ball. You all are some crossfitting machines! You run, jump, row, burpee, and slam weights like no other! How are you going to let some 20lb or 14lb ball kick your ass? (Figuratively and literally). It’s a mental thing more so than anything else. There’s no escaping the Wallball, as soon as you finish one rep your next rep is literally crashing down upon you. There’s no scenery, you can’t take a step back and gather yourself. You’re stuck staring at a wall dealing with a usually high rep count. 

Accept it. 

Accept the high heart rate, accept the heavy breaths, the burning lactate. That’s why you’re there right? To get a workout in? So run with it. Open the lungs up and let your breathing go. Add onto the reps. Your not going to fail, it’s not going to get any harder than it already is. Focus on a good catch every time, make your squat stable and perfect, explode up and focus on your target. Find a way to flow through the movement. Zero in on only those cues and the reps will fly by. 

It’s just a ball. 

4 Sets
3 RDLs + 2 Hang to High Pull (clean grip)
8 KB Presses with 2 second hold at top
30 Second L-sit
4 WallCrawls

Alternating EMOM 18
A) 15-20 Wallballs
B) 8 Plate Burpees (45/25)

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Holiday Hours

Here’s the upcoming changes to our schedule due to the Christmas holiday:

Friday: 3 Classes Only 9:30am, 5:30pm, and 630pm. We will also be doing our 12 Days of Christmas workout this day

Saturday: Normal Open Gym hours followed by our usual Bro Sesh

Monday: No morning classes. All afternoon classes will be open like normal. 

Back Squat

4 Rounds
Row 20 Cal
4 Rope Climbs
3 Squat Snatches (185/115)

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