October 2011

11.1.11 WOD

by Jeff, Coach on October 31, 2011 · 4 comments

1-1-1-1-1-1-1 Split-Jerk or Push-Jerk

Option #1:
5 Rounds of:
6 Power Cleans - 135/95
12 Push-Ups

Option #2:
Power Cleans*
Handstand Push-Ups

*Increase the Power Clean weight each round.
10 @ 135/95
8 @ 155/105
6 @ 185/125
4 @ 205/135
2 @ 225/145

Random Programming Note of the Day:
Option #1 was originally going to be:

Power Cleans - 135/95

..then I started envisioning how many times

“10 Power Cleans
4 Push-Ups
8 Power Cleans
8 Push-Ups
6 Power Cleans
12 Push-Ups
4 Power Cleans
16 Push-Ups
2 Power Cleans
20 Push-Ups”

would be written in chalk on the floor and I decided that my OCD simply could not handle it all (and that I would probably be driven to buying/eating an entire 5lb bag of Halloween candy as a result). In case you hadn’t realized this already, our programming at CFPD is purely based around my OCD.  Seriously.


10.31.11 WOD

by Jeff, Coach on October 30, 2011 · 9 comments

5-5-5-5-5 Back Squat

3 Rounds of:
50 Air Squats
25 Box Jumps -24/20
5 Snatch – 135/95

Paleo Challenge Update:
After scouring all of your food journals from the past two week I was only able to come up with a few entries that stood out above the rest. Since there were only really two, I have taken it upon myself to award them points for the last two weeks.

For the remaining weeks of the challenge, food story entries must include either a picture or a story to be eligible for each week’s bonus point. In addition to that change, we will also be adding a new weekly segment entitled “Adventures off the Wagon.” Get excited.

Here are your winners from Week’s 2 and 3:

Week 2 Winner:
Sprouted buckwheat, almond milk and egg protein powder
3 cups of coffee
Turkey meat, cheese, low carb wrap
2 vodka redbulls
Teriyaki chicken
3 ginger vodka sodas
Ton of meatballs (same ones as day before)
3 rootbeer vodka sodas
Lots of peanuts
Smoked salmon
Misc crap food I probably should not have shoved in my mouth.
2 egg salad sandwiches
3 sweat tea vodka
2 stellas”

Week 3 Winner:
“There is this cozy little coffee shop called Red E just a couple blocks from my house. Delicious smells waft out the door and down the street, smells of the most moist and delicious gluten-free muffin you could ever dream of. Not only that, but a handsome blond thing, who looks like he should be wearing lederhosen, serves up perfect caffe breves more delightful than a Swiss cuckoo-clock. I’ve managed to resist the blond, but I think I’ve had at least 5 muffins this WEEK!”


10.29.11 WOD

by Jeff, Coach on October 28, 2011 · 2 comments

EMOM (Every Minute, on the Minute) for 15 Minutes:
1 Snatch

4 Rounds of:
25 Calorie Row
25 Deadlift - 155/105
25 Toes-to-Bar
25 Overhead Squats - 95/65


10.28.11 WOD

by Jeff, Coach on October 27, 2011 · 0 comments

3 Rounds of:
Ring Support Position
Hollow Rocking

Accumulate 1 minute in each before moving on. For quality, not time.

5 Rounds of:
50 Ab-Mat Sit-Ups
10 Choose-Your-Own-Adventure*

*Pick something that sounds fun, or something you want to work on. If the movement is an “advanced” movement (heavy snatches, handstand push-ups, muscle-ups, ect…), then scale down the number of reps to 5. If the movement is a “basic” or light movement, scale up the number of reps (15-50).


10.27.11 WOD

by Jeff, Coach on October 26, 2011 · 8 comments

5-3-2-1-1-1 Front Squat

3 Rounds of:
5 Rope Climbs
10 Wall Climbs
15 DB Complex* - 50/35

*Dumbbell Complex: Lunge (right), Lunge (left), Hang Squat Clean.

Lunges are to be completed with the dumbbells by your side (opposed to having them in the “racked” shoulder position).

Tip of the Day: Proper Planning and Preparation Prevents P*ss Poor Performance (see also). In Today’s case…

If you are planning on doing the rope climbs as prescribed and your technique is still a work in progress, wear long socks and/or pants. Rope burn sucks. Also, if you do not come prepared, and start bleeding everywhere mid-workout, you’ll be moved to the scaled version.  Just a heads up…