Week of 12/26 – 1/1

Mark and Maks go rep for rep on “Filthy 50” and Christine working through last weeks 50/20 Squat Clean Thrusters with a single 53 pound Kettlebell.

Gym News: Holiday Schedule
Please make a note! Monday 12/26 we are running 8:30AM & 5:30PM Only. Sunday class is cancelled New Years Day.

  • Monday 12/26: 8:30AM/5:30PM Only
  • Tuesday 12/27: Back to Reg Schedule
  • Saturday 12/31: 9AM Team
  • Sunday 1/01: Closed

Movement WOD: We have added a “Movement WOD’ to the daily programming in an attempt to give an additional option. This workout will usually be a derivative of the main workout of the day in terms of movements. Who is this workout for?..  you might ask.  Pretty much everyone!  If you are not doing any other “recovery” work (ex. yoga, easy biking, jogging, hiking) aside from taking rest days, try some of these low intensity days to keep your body moving.  If you feel like you need to come to CF everyday from a psychological/routine standpoint, this gives you and option to come to class be social and take some quality time to work through any soreness. Sure the movement WODs are not as exciting as doing a fast paced benchmark but I’m a firm believer in finding a balance. For every hard workout I do… I try to match it with an easy one. 1 day hard/ 1 day easy is a great set-up so we just wanted to give an option for the easy so you can best utilize your membership. Beyond that, the movement WOD is a great option for those that need to build a better fitness foundation. Anyway the option is there. Experiment on yourself and see how you feel alternating hard/easy days. If you are a hard charger pushing yourself 4/5/6 days a week, you might surprise yourself to see that you feel, perform and even LOOK better (if that is your main motivation) with an even balance of hard and easy days. http://www.8weeksout.com/2011/09/13/high-low-training-mma-fight-magazine/

Monday 12/26 

*Remember 8:30AM & 5:30PM Only! 

5 Min Dynamic Drills
5 Min Med Ball Throws

Performance  & General Fitness:
Teams of 2 – 10 Rounds
20/12 Cal Ski
20 Wallballs
20/12 Cal Row

Alternate each exercise with your partner

Movement WOD
3 Rounds
10 Min Airdyne @ 60% (Conversational)
5 Inchworm to Updog to Spiderman to Childs Pose to Down Dog then Push Back to Forward Fold

Notes: Great Cardiovascular Interval Workout. You will alternate each exercise with a partner so if P1 does 20 Cal Ski, P2 will do the 20 Wallballs then P1 will do the row and vice versa for the next round. Recover as best you can while your partner is working and give a solid effort when it’s your turn to go.

Tuesday 12/27 

3 Rounds
2 Min Row
1/2 Length Spiderman 1/2 Length Inchworm to Up Dog

10 Min Deadlift Warmup to Start Weight.

Performance & General Fitness

“50/20” Deadlifts/ Strict Ring Dips

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Deadlift. You will match the Deadlift reps with Ring Dips reps. Meaning if you do 5 Deadlifts you have to do 5 Strict Ring Dips before moving on.  If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it.

Movement WOD
30 Mins @ 60% (Conversational)
5-10 KB Deadlifts
5-10 Push-ups
30-60 Sec Forearm Plank Hold
3 Min Row or Airdyne

Notes: Come work on some strength. If anyone is interested in geeking out on this style of workout, google Bryce Lane 50/20. His original idea was to do 1 lift super heavy but in our case we are super setting two exercises as in today with a lower/full body lift with a upper body gymnastic movement. Come try this one out! 

6:00-8:30PM  Community Climbing / Open Gym.  Come Down and Climb!

Wednesday 12/28

3 Rounds
5 Pull-ups/RR
7 Push-ups
9 Air Squats
12 Cal Row

Performance & General Fitness
4 Rounds NFT (15 Mins)
6-8 Weighted Strict Chin-up or Hard Ring Row
6-8 Goblet Jump Squat (Low Impact Alt..Goblet Step Up)
Max Ring L – Tuck or Ring Support Hold (30-60 Secs)


Single Arm Swings (alternate with each Rep)
Double Under x 3 or NPU Burpees x 1

Movement WOD
3 Rounds @ 60% (Conversational)
2 Min Row
Walk 200M
2 Min Ski
Walk 200M
2 Min Dyne
Walk 200M

Work on some upper body pulling with a lower body plyo squat then a isometric static core position. Finish it off with a quick fast paced cardiovascular workout.

Thursday 12/29

3 Rounds
2 Min Dyne Row or Ski
1 Length Sandbag Drag
1 Length Spiderman Stretch

Performance & General Fitness
3 Rounds or 400/300 Total Calories
2 Mins Airdyne
2 Mins Rest
2 Mins Ski
2 Mins Rest
2 Mins  Row
2 Mins Rest

Movement WOD
30 Mins @ 60% (Conversational)
2 Min Row
5 Inchworm Out to Up Dogs to Push Back Forward Fold
5 Prying Goblet Squats

Notes: CV Intervals. 2 Mins on 2 Mins off. The objective is to hit 400/300 Cals over the 18 Mins of actual working time. Keep track of the cals you get for each for period and have a running tally. If you hit 400/300 before the end of the 3 rounds you are done!

Friday 12/30


Performance & General Fitness
“Strict Cindy” and then some…
AMRAP 20 Mins
5 Strict Pull-ups
10 Push-ups
15 Air Squats
200M run or 20 Cals on the machine of your choice.

Want More? 
3-4x Bottoms up KB Rack Hold Per side (AHASP)

Movement WOD
30 mins
5 Min Row @ 60% (Conversational)
2 Rounds of 5 pull-ups or RR, 30 Second High Plank, 5 Prying Goblet Squats)

Notes: Looks fun!

Saturday 12/31

Dice Roll!

Notes: Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Sunday 1/1/2017

Happy New Year… Closed for the Holiday

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