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Posts tagged “personal trainer

CFSR WOD 10.30.2014

oct19 013

THURSDAY

Strength – 6 x 3 Snatch Grip Strict Press. Increase weight but don’t fail reps.

Conditioning – 3 Rounds max effort for total score

4 Min AMRAP

12 Pull Ups – or – Ring Rows

9 Push Ups

6 Power Cleans 185/125

2 Min Rest

Accessory Work – 3 Rounds Max Effort

Hold Top of Dip

Rest As Needed

http://fastpaleo.com/recipe/smokey-bacon-meatloaf/


CFSR WOD 10.27.2014

sept16 099

MONDAY

Strength – 6 x 3 Back Squat – 3 second pause at the bottom.  Each set goes up in weight.  Last set should be heavy.

Conditioning –  For Time

100 Kettle Bell Swings 70/53

Every Time you drop the KB it’s a 10 Push Up Penalty

Efficiency Work – 6 min EMOM – 7 Burpees

“Even if you are on the right track, you will get run over if you just sit there”

lemon-spinach-egg-soup-or-paleo-stracciatella


CFSR WOD 10.22.2014

sept16 104

WEDNESDAY

Warm Up – 3 Rounds

10 Pvc Pass Thrus

10 Prisioner Squats

10 Second each side Runners lunge

Speed – 8 x 50 Meter Sprints

Conditioning – Every 2 Minutes for 7 Rounds

7 Push Ups

10 Kettle Bell Swings 53/35

200 Meter Run

Mobility Wod – Get your MOBWOD on!

“The greatest wealth is health”

http://thedomesticman.com/2012/06/19/shashlik-russian-shish-kebabs/


CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

sept30 013

MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

http://www.janssushibar.com/sweet-potato-gnocchi-pork-ragu/


CFSR WOD 10.19.2014

sept16 079Nice work Jeremy B!

Sunday

FauxGa

Conditioning – Mc Flurry

400 M Run

21 Power Cleans 95/65

21 Thrusters 95/65

21 Pull Ups

400 M Run

15 Power Cleans

15 Thrusters

15 Pull Ups

400 M Run

9 Power Cleans

9 Thrusters

9 Pull Ups

Without health life is not life; it is only a state of langour and suffering – an image of death.

Buddha

middle-eastern-shredded-chicken-with-a-garlicky-tahini-sauce/


CFSR WOD 10.18.2014

sept16 089

SATURDAY

Warm Up – Running Drills

Speed – 6 x 50 Meter Sprints

Conditioning – 12 Min AMRAP

10 Over Head Squats 95/65

12 Hang Power Cleans 95/65

14 Lateral Jumps over the Bar

Bonus Abs – 200 Sit Ups for Time

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

buffalo-chicken-bites/


CFSR WOD 10.17.2014

sept16 121Nice work, Ollie & Patrick!

FRIDAY

Strength – 10 Sets  3 of Weighted Pull Ups & Dips, Alternate exercises

Conditioning – 5 RFT

50 Ft Overhead Walking Lunges 45/25

21 Burpees

Bonus Abs – 60 Mermaids (30 Each side)

 

Early to bed and early to rise makes a man healthy, wealthy and wise.

Benjamin Franklin

watermelon-salad-creamy-poppy-seed-dressing/


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