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Posts tagged “personal trainer

CFSR WOD 11.23.2014

TUESDAY, NOVEMBER 25th IS FREE GUEST DAY!  Bring a friend, co-worker or family member for FREE.

*Must be their first time at CFSR*

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SUNDAY

Warm Up – 400 Meter Run

Mobility –  with Coach Ed

Conditioning – For Time

Lazy Leigh

100Lunges

90 Push Ups

80 Sit Ups

70 Squats

60 Double Unders

50 Kettle Bell Swings 53/35

40 Burpees

30 Box Jumps 24/20

20 Pull Ups

10 Thrusters 135/95

 

“Be the change that you wish to see in the world.”

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CFSR WOD 11.22.2014

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SATURDAY

Warm Up – Run around the full block–all right turns

right onto Old Crow Canyon, Right onto Crow Canyon, Right onto Deerwood

Skill – 10 Minute Handstand walking

Efficiency- 10 Min EMOM

10 Star Jumps (sub jumping jacks)

Conditioning – 7 Min AMRAP

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

“It’s not whether you get knocked down; it’s whether you get up.”

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Pineapple Meatballs | by Sonia! The Healthy Foodie


CFSR WOD 11.21.2014

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FRIDAY

“Be yourself; everyone else is already taken.”

Mobility – Shoulder & Hamstrings

Warm Up – Medicine Ball Partner Drills

Conditioning – Kettle Bell Medley 53/35

10 Turkish Get Ups

20 Clean & Presses

30 Snatch

40 Single Arm Swings

50 American Swings

60 Russian Swings

70 Goblet Squats

80 Plate Sit Ups while Partner does Plank

“One day, in retrospect, the years of struggle will strike you as the most beautiful.”
― Sigmund Freud

warm-brussels-sprouts-slaw-with-asian-citrus-dressing

Warm Brussels Sprouts Slaw with Asian Citrus Dressing by Michelle Tam http://nomnompaleo.com


CFSR WOD 11.20.2014

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THURSDAY

Mobility – Hands & Feet

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans

10 Around the Worlds

Strength – Clean & Jerk to 1RM scale to 90% 5 x 1

Front Squat 3×5 @ 85%

Conditioning – For Time

Buy in – 400 Meter Run w/Plate 45/25

2 Rounds-

50 Ft Overhead Walking Lunge 45/25

10 Plate Burpees 45/25

50 Ft Plate Push 45/25

Accessory work 3 rounds

10-15 back extensions

50 Ft Death March

prosciutto-wrapped-mini-frittata-muffins


CFSR WOD 11.13.2014

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CFSR NIGHT OUT IS TOMORROW – 8PM Danville Bowl

THURSDAY

Mobility – Calves

Strength – In 12 Minutes work to a heavy clean.  Must be caught in Squat

Conditioning - 10 Min AMRAP

1,1 2,2 3,3 4,4 5,5 6,6, etc

Deadlift 275/185

Kettle Bell Snatch 53/35

Accessory Work – Max Effort Plank Hold 3 xs

“You don’t have to go fast you just have to go”

bacon-wrapped-beef-franks-with-spicy-relish/


CFSR WOD 11.11.2014

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TUESDAY

Mobility – Shoulder & Upper Back

Strength – in 10 Minutes work to heavy 3 rep max Overhead Squat

Efficiency – 3 Min AMRAP max reps of Overhead Squat with 65% of today’s max load

Conditioning -

800 Meter Run

15 Toes To Bar

15 Kettle Bell Swings 70/53

400 Meter Run

12 Toes to Bar

12 Kettle Bell Swings

200 Meter Run

9 Toes To Bar

9 Kettle Bell Swings

Bonus Abs – 50 Weighted Sit Ups 45/25

“Your body can do anything. It’s your brain you have to convince.”

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CFSR WOD 11.09.2014

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Gymnastics Clinic TODAY!  10:30 am!

SUNDAY

5 Minute Mobility Session

10 Min Cap

3 x 500 Meter Row 1 min rest between each round

*5 Minute Break*

10 Min EMOM

2 Curtis P Complexes (Clean, lunge, lunge, push press) @ 70% of Push Press 1 RM

*5 Minute Break*

10 Minutes Work on Max Double Unders

“There are seven days and someday isn’t one of them”

carrot-ginger-soup/


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