03/30/15

1. EMOMx10:

Odd: :45 Row
Even: :30 Boat Pose

2. EMOMx10:

Odd: :45 Step Ups
Evens: :30 Plank

3. EMOMx10:

Odd: :45 Bike
Even: :30 Russian Twists

Notes:  Perform each 10min piece consecutively with no additional rest between…all 30mins should be done at a conversational pace.


Competitor’s Program

1. CGBP: 5-4-3-2, 20X1, rest 2mins – tough sets but no failing

2. EMOM x10:

Odd: 10 KB Swings 32/24
Even: 10 Burpees As Fast As Possible

3. 5 Sets – NFT:

:90 Airdyne at 60 RPM
2-3 Muscle Ups or 8 Turnovers on Low Rings

 

Squat Therapy

Mark your calendars…On Sunday, April 26th, the one and only Donny Shankle will be at CFR teaching an Olympic Weightlifting Seminar.  Donny is a USA Olympic hopeful and will be picking up some serious weight and dropping some serious knowledge.  If you want to be a better lifter and want to see this badass in action, you MUST be here.  Please note that this is an 8 hour hands on seminar…you will here lectures, watch videos and most importantly be COACHED by Donny on your lifts.  We only have a few spots left, so please contact us if you wish to reserve a spot!

03/28/15

Open Workout 15.5

For Time (12min cap):

27-21-15-9:
Row Calories
Thrusters 95/65


This is it folks, the last one of the season.  We hope you enjoyed the Open, pushed yourself beyond your known limits, embraced the competition and most importantly learned something about yourself!  Sometimes we get so caught up with the scores and whether we won or lost and we forget about what’s actually going on; we’re just testing ourselves against ourselves.  Not just testing our output and measuring it against previous performances, but testing our mental toughness, our ability to give it our all.  We’re also testing our training – did the way you trained set you up for success during your test?  Did you “practice” your movements so well that when put against the clock you were able to just move and not think?  After this last workout I suggest you take some time to reflect on your experience during the Open and how your training has or has not allowed you to progress the way you wanted.  Think about what you did well and where you can improve.  Remember that the work you put in every day is not just about getting better scores in the future, its about progress…progress in how move, feel and think about your fitness.  Here’s to learning from our experiences and improving everyday!  Thanks for a very enjoyable 5 weeks!


Enjoy The Process

03/27/15

Non-Open Competitor’s

Open Workout 15.5

For Time – 27-21-15-9:

Row Calories
Thrusters

Open Competitor’s

1. 15-20mins: 15.5 Prep Work

2. 6 Sets:

:20 Row/Bike at HARD effort (3 sets of each)
1:40 Rest b/w sets


Competitor’s Program

1. EMOM: 1 Thruster – start at 135/95 and add 10lbs each set – terminate when you fail a rep

Notes:  This is just to get the CNS prepped, so careful not to “do anything necessary” to get the lift.

2. 10-15mins: 15.5 Prep Work

3. 3 Sets:

27 Row Calories @ 80%
:90 Rest

+

:40 Airdyne at 97% – Calories


“If you don’t like something, change it.  If you can’t change it, change your attitude.” – Maya Angelou

3 Steps to A Six-Pack

03/26/15

REST DAY / MAKE UP / SKILL WORK


Don’t forget to tune in tonight at 8pm for the announcement of the last Open workout of the year…CLICK HERE for 15.5 live!

 

Mark your calendars…On Sunday, April 26th, the one and only Donny Shankle will be at CFR teaching an Olympic Weightlifting Seminar.  Donny is a USA Olympic hopeful and will be picking up some serious weight and dropping some serious knowledge.  If you want to be a better lifter and want to see this badass in action, you MUST be here.  Please note that this is an 8 hour hands on seminar…you will here lectures, watch videos and most importantly be COACHED by Donny on your lifts.  Check out this video for some motivation (the topless gentleman towards the end of the video is Mr. Shankle)

03/25/15

1. 12mins: Build to heavy Hi-Hang Snatch or Sumo-Deadlift

2. Every :90 x4:

10 Jumps over bar – facing
6 Hi-Hang Snatch or Sumo-Deadlift @ 55% of Part 1

3. AMRAP 10mins w/partner:

10 Rounds:
30 Russian Twists
10 Wall Balls
+
Max Row Calories w/ time remaining

Notes:  Partners takes turns performing rounds of RT and WB’s…once 10 total rounds are complete (5 each) they take turns on the Rower to accumulate max calories in the time remaining.


Competitor’s Program

1. For Time:

30 Row Calories
25 Burpee Box Jumps 24/20
20 Thrusters 95/65

2. 12mins: Airdyne @ easy pace

3. 12-15mins: Mobility of choice


“Every gift from a friend is a wish for your happiness.” – Richard Bach

Lauren Brooks on Programming and Diet

03/24/15

1a. 5×8-10 DB Floor Press, rest :30
1b. 5×8-10 Banded Plate Squat, rest :30

2. :10 Handstand Cluster: 4×1.1.1, rest :60

Notes:  Kick up into Handstand and hold for :10, come down then repeat for 3 reps, rest :60 before next set – 4 sets total

3. 21-15-9 (6min Cap):

KB Swing
Sit Up
Double Under


Competitor’s Program

1. 5 Sets @ 75%:

250m Row
Rest :20
25 Airdyne Calories
Rest :60

2. AMRAP in 5mins: Strict Pull Ups


“Respect your efforts, respect yourself.  Self-respect leads to self-discipline.  When you have both firmly under your belt, that’s real power.” – Clint Eastwood


Mark your calendars…On Sunday, April 26th, the one and only Donny Shankle will be at CFR teaching an Olympic Weightlifting Seminar.  Donny is a USA Olympic hopeful and will be picking up some serious weight and dropping some serious knowledge.  If you want to be a better lifter and want to see this badass in action, you MUST be here.  More details to come…for now, watch this video and get pumped!

03/23/15

1. 30mins @ Conversational Pace:

2mins: Bike 
1min: Pull Up / Push Up (:20 of each)
2mins: Row
1min: Plank / Boat Pose (:20 of each)


Competitor’s Program

1. 1 Squat Clean + 2 Thrusters + 3 Front Squats – build to tough set in 12-15mins

2. 3 Sets – increase effort each set so last one is 90%

40 Double Unders
30 Row Calories
20 Box Jumps 24/20
10 Burpees
5 Thrusters 135/95
Rest/Walk 4mins


“God gave us the gift of life; it is up to us to give us the gift of living well.” – Voltaire

What To Eat When You’re Sick