September 9th-13th


“If you ain’t Bailing… ain’t Whaling!”

My friend Evan yelled out that line to me a few months ago right after he took a pretty good spill while skateboarding on a mini ramp. At first I was perplexed and confused about what he was referring too. He’s clever like that and your, or at least my brain has to be firing to pick up on all the funny quotes he sends out at what seems like warp speed. I remember slowly repeating that over in my head as if I was trying to crack the code. The gist of it is that if you’re not having to bail the boat while hunting whales with harpoons… you’re not really whaling. The whale is not significant enough to be considered the real thing. In the context of the gym or what Evan meant… falling / failing etc.  means you are pushing yourself to progressive new frontiers… but you probably already got that. “So If you ain’t Bailing… ain’t Whaling!

Anyway, the point is DON’T coast. Period. Don’t coast through the warm-up, the strength portion,  the WOD or the challenge. Be engaged. You pay us to supply you with a daily opportunity to excel and expand your strength & capacity, BUT in the end it is up to you to seize that opportunity.  Relish in those uncomfortable moments as it is those very moments that will be instrumental in change… If you’re not pushing yourself to true failure or trying things you’re unsure about, how will you ever know really what you are actually capable of?  

Take for example the 10 min Airdyne test. The very nature of the machine is amazing because you are at the helm of your own discomfort. The harder you push the more the resistance and pain. We saw some amazing displays of mental strength to push even harder when all the signals from the physical body are telling you to stop. We also saw some efforts that were not much to write home about.  If you felt like that was you… then just know that when this comes around again, it’s time to set higher expectations on yourself. Much like life, the people who make the biggest gains at CF are the ones who are consistently pushing beyond their comfort zone (including failing) the hardest. It’s pretty much that simple.

We are about to embark on the Whole 30 Challenge. Feedback from members who have already completed it say its easier than sticking to the ‘paleo diet’ because it’s black & white as to what is making you “more healthy” or “less healthy”. There is no paleo-fying your favorite desert or breakfast. There’s what you can have, and what you can not have. Period.  Also it’s only 30 days. Will it be hard?  Absolutely! With proper planning and a real desire to make and see change though, success is yours to claim. If you want to join the Challenge bring $30 Monday and grab a purple sheet from a coach. All the other details about what to do and how to do it are here…

CFCA Warm-up for the week is

1 mile run (3 flat loops)  10 min Dyne, 10 min row or 10 min Jumprope

Choose your weakness!


Yoga Flow (15-20 sec holds of each)
Standing quad stretch
Standing arch
forward fold
Inchworm to Down dog calf stretch
High Plank to Up Dog
Childs Pose
Kneeling Wrist/forearm


*Start on the right side and complete then after Squat do left
Sampson w/ twist
Squat (force elbows against knees)

We have had positive feedback on this warm-up as it is a chance to really get warm (light sweat) and forced stretching seems much needed. It can also serve as a great cool down for those in the previous class if you have extra time.

Monday 9/9

15 mins to  work up to a 1 RM Overhead Squat


5 Rounds
400m Run
15 OHS (95/65#)

Notes: Modify to roughly 50% of 1 RM if not going RX. Fast but controlled…efficient movements trump recklessness


15 min AMRAP or 4 Rounds
400m Run
15 OHS


Stretch / Roll

Tuesday 9/10

For Quality
 10 min Alternating / Ascending Ladder
Ring Dips & DH Pullups 1-6 i.e…..1,1, the 2, 2, then … 6, 6. Then start again at 1.
*Bands ok but hard…you won’t build any strength if it’s easy!

Partner WOD

AMRAP 15: Teams of 3
P1: OH Sloshpipe Hold
P2: Max DUs
P3: Rack Carry Lap (as heavy as possible)
Score = # of DUs

Foundational WOD
MOD DUs – Single, Sloshpipe Rack Hold

Banded Arm Stretching off the Rig

Wednesday 9/11

Specific Warm-up
2 Tabata Cycles: Alternating Squat Jumps & Pushups


21 – 15 – 9

Toes 2 Bar

American KB Swings (70/53)

Weighted Box Step Ups (with KB in Rack or Goblet)


10min AMRAP

10 Situps

10 Russian KB Swings

10 Box Step Ups (with KB)

Max Plank Hold

Thursday 9/12

Specific Warm Up
6 min for Quality: Barbell Complex (75/45)

3 DL
3 Cleans
3 Front Squat
3 Push Press


Death By Clean & Jerk (65/50% BW) – Cutoff @ 12min
1 the first min, 2 the second min….etc..

6 min Rest then

Death By Plate Burpees (25/15) – Cutoff @ 12min
1 the first min, 2 the second min….etc..

Notes: If you fail to meet the reps for the given minute just continue to maintain where you failed until the 10 min expires.

Same, just MOD C&J to Ground 2 Overhead with Sandbag

Stretch / Roll

Friday 9/13

1 RM DH (srtict) Weighted Pullup


20min AMRAP

400m Run
Max Rep Pullups (until you fall off the bar)

Score = Total # of Pullups at the end of the 20 mins

. Chin over the bar every rep. None of that garbage we have been seeing lately.

Nicole: 20min AMRAP

*MOD with Bands so at least 10 reps are possible fresh.


Banded Arm Stretches off Rig

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