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Posts tagged “personal training

CFSR WOD 11.01.2014

sept16 108

SATURDAY

Welcome to Movember…Mobility Month!

Mobility – Shoulders & Hips

Strength – 6×3 Split Jerk  from the rack, increase weight each time

Conditioning – 12 Min AMRAP

12 Front Rack Lunges 95/65

6 Ring Rows

at 0, 4 and 8 minutes Run a 200 Meter

Bonus Abs – 50 Mermaids

“Eat clean. Train dirty.”

lemon-pepper-tilapia.html


CFSR WOD 10.31.2014

sept16 092

HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

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CFSR WOD 10.24.2014

sept16 122

FRIDAY

Warm Up – Shoulder Mobility

Strength – 3×3 Shoulder Press 85% of 1RM Top Charts

Conditioning – 3 Rounds for Time

5 Shoulder Press 95/65

10 Push Press 95/65

15 Push Jerk 95/65

Bonus Abs – 40 Mermaids – 20 each side

I knew there was a rational eexplanation..

“Be happy for this moment. This moment is your life.”

http://holisticallyengineered.com/?b2w=http://lconeday.blogspot.com/2012/06/grilled-spiced-salmon-low-carb-and.html


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!!

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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

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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.

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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

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