Monday 6-11-12
Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at…
The Cycle
It really all goes hand in hand- eating, sleeping, working out, recovery. Mess one up and you’ve got problems in the others. Especially if your idea of eating is limiting calories or eating pseudo-foods that…
Friday 6-8-12
STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 STRENGTH & CONDITIONING WOD: Light “D.T.” 5 RFT: 12 Deadlifts, 115/75 9 Hang Power Cleans, 115/75 6 Push Jerks, 115/75
Thursday 6-7-12
If it’s raining tomorrow the WOD is: Squat 5-5-5-5-5 Press 5-5-5-5-5 Otherwise we’ll do: Ruck It Ruck 4-6 sets of 800m. Rest 2 minutes between efforts. Hold efforts to within 5-10s. Switch to a different…
Make Me Better
I can’t do this on my own. I need a team to make me the best I can be. Sure, I’ll workout hard on my own. But it’s not near what I’ll put out in…
Tuesday 6-5-12
3 RFT: 50 Double-unders 40 Sit-ups 30 Hang Cleans (45/30#) 20 Pull Ups 10 Handstand push-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Bench Press 3×5 (add 5-10#) __________ AMRAP 7 7 Power Cleans…