Monthly Archives: January 2018

A Midline for Stability

The opening sets here will work your midline not just in movement but while holding positions as well. In the single arm overhead Sotts Press find a position that allows your hips to “sit” comfortably in the bottom of the squat while keeping your torso as upright as possible. You’ll find that the Press really begins by creating tension in your core first then comes the Dumbbell Press utilizing that initial tension in your core now for balance and stability.

1/19/18
4 Sets
5 per Arm/Single Arm Dumbbell Sotts Press
15 GHD Sit-Ups
10 Bent Over Rows w/quick pause at top

AMRAP 10
15 Chest to Bar Pull-Ups
30 Db or Kb Alternating Snatches
20 Cal Row
15 Chest to Bar Pull-Ups

Leave a comment

Filed under Uncategorized

Time for a Breather

The goal here for this one is to maintain intensity while finding a pace that works for you. Can you complete all the rounds of Burpees without breaking up the reps? Or would it be more advantageous to break them up to help you in the later rounds when fatigue sets in? The only way to truly know your engine and capacity is to toe the line and test each approach.

1/17/18
Handstand Practice

8 Rounds
30 Double Unders
12 Push-Ups
30 Double Unders
12 Burpees

Performance Team: Extra work begins again next week!

Leave a comment

Filed under Uncategorized

Time for some Strength Work

Even though the initial Back Squat progressions will leave you feeling warm, please be sure to still warm-up and build properly for your Deadlift working sets.

Intent: Proper Positioning and Strength
1/16/18
EMOM 12
3 Back Squats

Deadlifts
10-5-5-3-3-3-3

Leave a comment

Filed under Uncategorized

Intent

A lot of times here at CFLC we become very focused on the “for time” aspect of our workouts. I personally love the moments of chasing down those final reps alongside everyone else and seeing just how quickly I can accomplish whatever work is set before us. But lately I have seen some great results with slowing down and focusing on all of the moving pieces and nuances involved with the movements we do (especially the gymnastic movements). Where is the most ideal position for my hands during a Handstand Push-Up, should I kip my Handstand Push-Up with my knees tucked in and hips rolling as far off the wall as possible or would more of a “frog kick” type of kip benefit me here? Where is the most ideal grip position for Toes to Bar? How effective of a kip do I have on the Toes to Bar if I visually spot straight ahead, down, or slightly up above the bar? A lot of these questions are hard to ask and answer when you are racing against the clock. If you were to take that aspect out of training and instead change your focus from speed to intent from time to time the benefit will carry over towards making you move better and more efficiently, thus giving you a faster time, more results and progress, etc.

So, for some of the workout postings you will see here on the blog, I’ll be posting the workout along with the intent of the workout. Some will be for time, some for strength and skill, others will be for quality of movement, while others will simply be breathers that build your aerobic base. Hopefully, this will help the mindset of you the athlete, knowing how to approach each workout and where to spend your effort and energy.

1/15/18
3 Sets
2 Push Jerks + 3 Split Jerks

Intent: Quality of Movement (tight kips with feet together, focus on hollow rock and arch positions, “snappy” toes to bar)
4 Sets
6 Ring Muscle Ups
10 Toes to Bar
15 GHD Sit-Ups

or

4 Sets
7 Strict Pull-Ups + 7 Ring Dips
10 Toes to Bar
15 GHD Sit-Ups

Leave a comment

Filed under Uncategorized

5am and 6am Closed Tomorrow

Most of our early morning beasts have tomorrow off from work for Martin Luther King Jr. Day, so we will be closed only for the two morning classes (5am and 6am). All other classes will go on per the regular schedule. I just wanted to get this announcement out early tonight for everyone, the workout for tomorrow will be posted later on a separate blog.

Leave a comment

Filed under Uncategorized

Time for a Little Cardio

There’s nothing like a little cardio to help shake the soreness out and get some good blood flow going. And of course for us, a little cardio means Burpees!

1/12/18
5 Rounds
Row 300m
50 Air Squats
10 Burpee Box Jump Overs

Leave a comment

Filed under Uncategorized

As Far As Possible

The AMRAP that we will be doing in this piece will have a little bit of a different intent for most of us. If you are approaching this from a prescribed weight and movement angle then the volume of chest to bars and heavy Thrusters might make a true “AMRAP” unlikely. And this is totally fine, instead view this AMRAP more so with the intent of getting as far as possible with it. Choose a weight and a Pull-Up variation that will make you better in the future over choosing scaling way down just to simply finish the workout.

1/10/18
Back Squat
4×3

AMRAP 18

3 Rounds
15 Chest to Bar Pull-Ups
9 Thrusters (135/95)

then

3 Rounds
12 Chest to Bar Pull-Ups
6 Thrusters (135/95)

then

3 Rounds
9 Chest to Bar Pull-Ups
3 Thrusters (135/95)

Leave a comment

Filed under Uncategorized