Friday, June 1, 2012

FAREWELL CLAIRE

Today we say goodbye to Claire :(  Claire has been coming to CFKP for over a year now.  She has been one of our best athletes, consistently kicking some major butt on all her WODs.  She is a dream to coach, easily picking up movements and making my job pretty darn easy!  Claire, we will truly miss not only what a great athlete you are, but how you consistently support everyone around you and inspire others to do the same.  I know you will represent CFKP back in the states by showing the same amazing fortitude and tenacity you have shown here.   We will miss having you sweating beside us.  Love you girl!  Safe travels.  In your honor:

Buy In


3 x 5 strict T2B (or ball-ups)




A/B WOD


Tabata Mashup for 8 intervals:
KBS (53/35)
DU's

Score total reps.

Cash Out


4 x 3 weighted pullup (as heavy as possible)
Use any grip and kip if needed.  Just get up there any way possible.
If you can't do a weighted pullup, work on strict pullups.
If you can't do a strict pullup, work on a slow negative.

Thursday, May 31, 2012

Buy In


Shoulder mobility stretch: working the front rack position.
Junkyard Dog warm-up
Coach led Burgener Warm-up


WOD


Clean 3, 3, 3, 3, 3, 3, 3

Cash Out


Coach's choice
 - or-
Practice a skill

Wednesday, May 30, 2012

MAINSITE 120529

A/B WOD


21, 15, 9 Reps for time:
Front squat 95/65
Burpee
Pullup

Cash Out


Foam roll lats and quads

Notes:
-Barbells start from the ground.
-Front squat scaling options: barbell only, medball front squats, KB/DB goblet squats.

Tuesday, May 29, 2012

Buy In

15 min of handstand work.

Beginner:  Wall climb into a wall-facing handstand (or partial handstand).

Intermediate: Work on hollow body position in a wall assisted handstand.  Keep feet together and toes pointed, everything turned on from "toes to nose".

Advanced:  Get into a wall assisted handstand then slowly push your toes off the wall and hold the unassisted handstand as long as possible. 

Note the proper way to enter a handstand.


Handstand basics.


A/B WOD

2 Rounds for time:
50 wall balls (10'/9' target)
100 DU's (scale 3:1)

Cash Out

30 strict hollow body pullups

Monday, May 28, 2012

*** MEMORIAL DAY ***

HALSEY GYM IS CLOSED

Complete as many rounds and reps as needed:
1. Do something fun.
2. Spend time with friends/family.
3. Eat something you like.
4. Remember those who gave the ultimate sacrifice.

*** ANNOUNCEMENT***

Tuesday and Wednesday 0830 classes are cancelled.

Friday, May 25, 2012

A WOD
Front Squat 5-5-5-5-5

B WOD
8 rounds for max reps
Front squat with wall ball
score total reps
rest 1 minute between sets

Cash-out: accumulate 2 min in L-hang from the pull-up bar

Thursday, May 24, 2012

HAPPY BIRTHDAY EVAN!!!

A/B WOD:

3 rounds for time of:

35 Double-unders (3:1)

30 Air Squats

25 Sit-ups

20 Push Press (65/45)

15 Toes to Bar

10 Ground to overhead (65/45)

5 Burpees