5 / 31 / 2014

Pre WOD
General warm-up. Banded shoulder mobility to generally loosen up the shoulder and lats for the workout. Lacrosse ball work on the front delt and pec tie in, as well as the rear delt and lat tie in to really help open up those shoulders for the burpees and going over head.

2 Person Teams
27 – 21 – 15 – 9
Burpees
Pullups
STO, 135 / 95

Today’s team WOD is a rough one wherein teammates share the reps. This combo of movements is going to hit your breathing the hardest. We would like to see people use this workout as a chance to learn how to listen to their body in a workout. Each partner listen to your body that way you won’t go out of the gate too hard. I mean after all you have a partner, let them help!

Post WOD
Spend 10mins rolling out the quads and lats on PVC. Lacrosse ball work on the front, mid and rear delt.

5 / 30 / 2014

Pre WOD
General warm-up. Banded shoulder mobility to loosen up the shoulders for pressing over head and to achieve a better front rack position. Banded lunge and squat to help loosen up the hips for the squat portion of the lift. Ankle mobility to improve you ability to sit more upright during the squat portion.

Squqt Clean Thruster (Cluster)
1 – 1 – 1 – 1 – 1 – 1
12 min cap

Rest 5 minutes

EMOM 8 minutes
Power Clean x 3 @80%

Today we’re going to have a little fun. First working up to a 1RM cluster. These “MUST” be traditional clusters. That being a squat clean into a push press. No split or push jerking. As for the power cleans, they are going to be heavy. I mean 80% for a triple will get heavy. But this will be a great time to work on that fast hip opening and closing as well as getting in some good strength work.

Post WOD
Spend 10mins on the quads and hamstrings. Lacrosse ball work on the shoulders.

5 / 29 / 2014

Pre WOD
General warm-up. Banded lunge to loosen up those hips for the jumping lunges. Banded hamstring stretch to loosen up the hamstrings for better positioning on the deadlifts. Banded ankle mobility and wall stretch to loosen up the achilles and calves for the run.

Amrap 15 minutes
14 Jumping Lunges
10 Deadlifts, 135 / 95
200m Run

Today’s WOD is a long Amrap and is going to hit your front side and back side pretty hard going in to the run. But that being said, the reps are still in small enough sets to be done unbroken. We are also making a point that the jumping lunges NEED TO BE JUMPING LUNGES. But all in all just go hard and have fun…Oh yeah and let’s get fit in the process.

Post WOD
Roll out the quads, hamstrings, calves and achilles on PVC. There has been a lot of running and jumping this week. So take the rolling out serious. Especially on the calves and achilles.

5 / 28 / 2014

Pre WOD
General warm-up and core work. Banded shoulder mobility to help stretch out those lats and shoulders for a more comfortable over head position with the kettlebell. Banded ankle mobility to help loosen up the ankles from Tuesday and to help keep them from coming up on the bottom position on the row.

3 Person Teams
Amrap 15 minutes
Row, 400m
Max Rep K Bell Swings, 1.5 / 1

1 person rowing
1 person swinging
1 person resting

Today’s WOD is a team Amrap. This wod is going to test your grip as much as you heart. There will be a fare amount of leg fatigue here too. This WOD will expose any inefficiencies you might have with kettlebell swings. Really focus on using your hips instead of your shoulders and things will go a lot smoother for you. But the good thing is that you at least have a partner for rest. So there is no reason for the kbell to be on the ground for long. You may swap up the K Bell swings however you wish.  Once the rower hits 400m you must switch out. Other that go hard!

Post WOD
Roll out the quads, hamstrings and lats on PVC. Lacrosse ball work on shoulders.

5 / 27 / 2014

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A special Thank You to all of those that participated in “The Murph Challenge” this year.  You did a great job and observed the day in the spirit that it was meant.

Pre WOD
General warm-up and core work. Banded shoulder mobility to help loosen up the shoulders for double-unders and stretch the lats from “Murph”. Banded calf, achilles and wall stretch to help loosen up those ankles.

EMOM 15 minutes
7 Box Jump-Overs, 24 / 20
21 Double Unders

Today’s WOD is a long EMOM working on your ability to do short sprints of work and recover quickly. Now in all honesty there will be few that complete every round. That’s ok, we’re looking to push everyone on this one and trust me it will be a feat to get every round. But the main focus in this workout will be your ability to recover between rounds. So don’t get discouraged in the workout and have fun.

Post WOD
Roll out the calves and achilles on PVC as well as lacrosse ball work on the shoulders.

5 / 26 / 2014

“Murph”
For Time
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him.  One of the bullets hit him, but he finished the call and even signed off, “Thank you.”

Then he continued the battle.

This workout was one of Mike’s favorites and he’d named it “Body Armor”.  From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you’ve got a twenty pound vest or body armor, wear it.

5 / 24 / 2014

***Attention***
Knation, please take a few minutes and give us your thoughts on some questions we have.  It’s just a little bit of feedback for us to better serve our community.  You can keep it anonymous if you wish.  Thanks in advance.  The link is below:
Linky Link

-CFK Coaches

Pre WOD
General warm-up and core work.  Banded shoulder mobility to help loosen up the shoulders and lats for the pull-ups, it will also help to get a better rack position with the medball.  Banded lunge and squat.  Trying to loosen up the hips to help keep the torso as upright as possible as well as achieving depth on the squat.

For Time
75 Wall Balls, 20 / 14
15 Strict Pull-ups
50 Wall Balls
10 Strict Pull-ups
25 Wall Balls
5 Strict Pull-ups

Today’s wod is a moderately long one.  It’s basically a broken up “Karen”.  It’s broken up in this way so that you shouldn’t have to break it up much more.  If at all possible some people should try to do these sets unbroken.  The strict pull-ups should give you just enough rest so that you can really go hard on the wall balls.  Really emphasizing “strict” pull-ups to work on a little bit of muscular endurance and upper body pulling strength at high heart rate.

Post WOD
Roll out the quads, glutes, lats and and little bit on the shoulders on PVC.  Really try to roll out the quads and lats good. They get hit pretty hard on this one.

5 / 23 / 2014

Pre WOD
General warm-up and mobility.  Banded lunge to help stretch the hip flexors.  Banded ankle to loosen up the achilles for the box jumps.  Wall stretch to help stretch out the achilles and calves.

Amrap 20 minutes
15 Hang Cleans, 95 / 65
20 Box Jumps, 24 / 20
25 Situps

Today’s workout is a relatively long Amrap focusing on your “ENGINE”.  Or basically that ability to push through the suck.  Not looking for anybody to die out halfway through the workout.  But lets see some people pushing their limits.  Because the only way to build the capacity to move faster and deal with discomfort is to take yourself there.

Post WOD
Roll out quads, hamstrings, achilles and calves.  This wod really targets the ankles so rollout to avoid a tight achilles and stiff ankles.

5 / 22 / 2014

***Attention***
Knation, please take a few minutes and give us your thoughts on some questions we have.  It’s just a little bit of feedback for us to better serve our community.  You can keep it anonymous if you wish.  Thanks in advance.  The link is below:
Linky Link

-CFK Coaches

Pre WOD
General warm-up and some brief core work.  Rollout the upper back to help posture in front rack.  Banded shoulder mobility to loosen up those shoulders in the over head position and to help get a more efficient front rack position.  Lacrosse ball work on the rear delt to help get those elbows up and out away from the body in the front rack.

Push Jerk
2, 2, 2, 2, 2
1, 1, 1, 1, 1

Looking to work up to a heavy two rep and one rep push jerk.  But they need to be a push jerk. Some have trouble with this movement.  Some get the drive but they don’t remember to catch.  Others think about catching before they drive up and elevate the bar.  It should be a quick snap of the hips on the opening and the same closing the hip to get under the bar for the catch. Remember you can’t catch something you don’t elevate and you if you’re not catching you’re not jerking.  So lets jerk some big weight!

Post WOD
We’re going to do some lacrosse ball work on the shoulders and upper back.

5 / 21 / 2014

***Attention***
Knation, please take a few minutes and give us your thoughts on some questions we have.  It’s just a little bit of feedback for us to better serve our community.  You can keep it anonymous if you wish.  Thanks in advance.  The link is below:
Linky Link

-CFK Coaches

Pre WOD
General warm-up and core work.  Banded shoulder mobility to loosen up the shoulder for a much more comfortable pulling position and better catch position for those who are doing muscle-ups.  Banded hamstring stretch to loosen up those hamstrings for the deadlifts. Banded ankle mobility to mobilize the achilles for the run.  Russian baby makers to help loosen up the hip flexors for better positioning on deadlifts.

Amrap 15 minutes
Run, 200m
5 Muscle Ups
15 Deadlifts, 165 / 115

This is a moderately long Amrap focusing on being able to perform high skill movements at a high heart rate.  The deadlifts will also have an adverse effect on the runs.  So focus on trying to maintain a good stride and upright posture on the run.  We’re also looking for people to have quick sets on the deadlifts.  Just go hard and work through that discomfort.

Post WOD
Roll out the achilles, calves, hamstrings, lower and upper back.