Monthly Archives: April 2017

Mixing it Up with DT

Putting a little tweak on a classic workout, but first a little push/pull action.

4/28/17
Alternate Row and Push-Ups
500m-400m-300m-200m-100m
50-40-30-20-10

“DT”
5 Rounds
12-9-6 (155/105)
Deadlift-Hang Clean-Push Press
After each round match round with Rope Climbs
1-2-3-4-5

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Tabata Something Else

This Tabata may seem simple and easy at first glance and it very well could be if handled with the wrong intensity. The purpose and intent of Tabata style intervals is maximum effort for the entire 20 seconds of working time. All of us get used to pacing and “gaming” a workout and rarely do we go to that true maximal exertion effort. With Tabatas you need to give it all you have for each round, if you do this then this very simple and easy workout becomes one that is very effective. Don’t change the movements, don’t make it harder or scale up, if you think these movements are too easy and in your wheelhouse then speed up and hold that speed for every round. If your speed and reps don’t taper off by the last rounds then you can start playing with scaling up. Master the basics first, then master the next level and so on. 

4/25/17
Tabata Something Else
8 Rounds (Complete the entire 8 Rounds of one movement before moving on to the next)
-Pull-Ups
-Push-Ups
-Sit-Ups
-Squats

Fran
21-15-9
Thrusters (95/65)
Pull-Ups

Performance Team
After Class finish with:
4 Alternating sets
8 Strict Press
5 Deficit Power Cleans

finish with
2×10 Reverse Hyper

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Happy Birthday Dora!

If you all see Dora out there be sure to give her a big Happy Birthday high five! Tomorrow’s workout is just for you, I’m sure Andres is going to make it just as tough as you! Thank you Dora for always being game for whatever comes your way and bringing that great smile into the gym everyday. Always welcoming whatever challenges came your way and always working on improving your skills!

4/25/17
Coach’s Choice: Birthday Edition

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Represent 

So proud of all of our members out there representing CFLC. So many from our crew are out there in the community, challenging themselves and testing their training in so many different events. Whether it’s at a CrossFit competition, a run or on the job working towards becoming better employees and better leaders. It makes me so happy to see our members succeed while repping the CFLC!

Congrats to Teka, Matt, and Clancy on the sweep. This means more than you all will ever know. 


Congrats to Marrah and Josie for setting the bar high and supporting one another, crushing a 6+ mile ruck. 


4/24/17
30 Front Squats (95/65)
Row 200m
25 Front Squats (135/95)
Row 200m
20 Front Squats (165/115)
Row 200m
15 Front Squats (205/135)
Row 200m
10 Front Squats (225/145)

Performance Team
After class work:
5 Sets
1 minute Atlas Stone Holds
1 Peg Board Ascent (If you cant ascend then 4 Peg Board pull-ups)
15 GHD Sit-Ups
8 Dumbbell Box Step Ups

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The Ring Row

If you haven’t given Ring Rows a shot they are a great compliment to increase upper body strength, and midline stability. Just like the Ring Dips, Rows aren’t seen too often in day to day training and are sometimes misjudged on just how effective and challenging they can be. Give them a try and test how they feel compared to a strict pull-up. What muscles do you feel firing? What are the similarities/differences? Is the row a strength or a weakness compared to your pull-up?

4/21/17
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Ring Rows
Push-Ups

AMRAP 15
15 Squat Snatches (95/65)
20 Pull-Ups

Performance Team
1-2-3-4-5-6-5-4-3-2-1
Ring Muscle Ups

AMRAP 15
15 Squat Snatches (135/95)
20 Pull-Ups

Recover Fully then:
AMRAP 15
20 Dumbbell Box Step Ups (50/35)
15 Thrusters (95/65)

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Get Your Socks

Sorry guys for the late post! I usually like to post early if we are going to have rope climbs, but things ran late for me today. Make sure to have some kind of protection, especially if you are planning on repping out multiple rounds on these rope climbs. 

4/19/17
AMRAP 8
6 Hang Power Snatches (95/65)
9 Push Presses (95/65)
20 Sit-Ups

Rest 90 Seconds

AMRAP 15
15 Burpee Box Jumps
3 Rope Climbs

Performance Team
4 Rounds
20 cal AirBike
20′ HS Walk (if you dont have HS Walk then substitute 10 Shoulder Taps for the walk)

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Time for Some Squats

Keep these squats as heavy AND as technically sound as possible throughout the entire set. Remember to turn on that backside and keep it engaged as you descend and ascend through your squats. Build to your heavy set then keep it there. 


Marrah setting up, right before she went and hit 30 unbroken handstand push-ups. I was so proud to see our women’s team push through some tough workouts and help each other out this weekend. 

4/18/17
Back Squat
6×2

AMRAP 12
10 Ring Dips
20 Wallballs

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