April 1, 2015

Announcements

• Short Stories, Tall Beers is meeting tonight at 7pm, at Grandma's House!  The story is in the event page .
• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• Split jerk, work up to a heavy 3
• Pendlay Row, work up to a heavy 3 (between sets)

WOD

5 Rounds for time of:

• 10 Push press, 115#/75#
• 10 Toes-to-bar
• Run 200m

March 31, 2015

Announcements

• I wrote some thoughts on the 2015 CF Open that might offer some of you a little perspective.  Hope they help!
• Short Stories, Tall Beers is meeting Wednesday this week at 7pm, at Grandma's House.  The story is in the event page (I think?).
• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
• False grip pullups/muscle-up practice between sets

WOD

Four 3-minute AMRAPs of

• Run 400m
• 8 Front rack lunges, 135#/95#
• ME Muscle-ups in remaining time

Rest 2 minutes between AMRAPs.

March 30, 2015

Announcements

• I wrote some thoughts on the 2015 CF Open that might offer some of you a little perspective.  Hope they help!
• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• 5x{Hang power clean + hang squat clean + clean pull}
• Strict HSPU/HS walking practice between sets

WOD

For time, 21-15-9 of

• Power cleans, 135#/95#
• Burpee over bar
• KB swings, 53#/35#

March 28, 2015

Announcements

• I wrote some thoughts on the 2015 CF Open that might offer some of you a little perspective.  Hope they help!
• The March CFWP Goal Setting Workshop is today at 730am!  All welcome!
• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Skill

• 3x800m Run
• Rest exactly 3 minutes between runs

WOD

12 minute AMRAP of:

• 3 Wall climbs
• 15 Ring Pushups
• 50 Double unders
• 200m Run

March 27, 2015

Announcements

• 15.5 in classes all day today, and Friday Night Lights tonight!  We are obviously limited by the number of rowers, so we'll get heats moving as fast as possible all day long.  I'll get there early for the 12pm class and be over there by 430pm for the evening heats as well. 
• I wrote some thoughts on the 2015 CF Open that might offer some of you a little perspective.  Hope they help!
• The March CFWP Goal Setting Workshop is tomorrow - Saturday (3/28) at 730am!  All welcome!
• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

WOD: 15.5

For time:

• 27 calorie Row
• 27 Thrusters, 95#/65#
• 21 calorie Row
• 21 Thrusters, 95#/65#
• 15 calorie Row
• 15 Thrusters, 95#/65#
• 9 calorie Row
• 9 Thrusters, 95#/65#

Thoughts on the CF Open on the Eve of 15.5

Many of you have heard me talk about this in the past week or so, but I wanted to talk a little about potential frustrations (stemming from expectations) regarding the Open:

Obviously, the 2015 CF Open has been much harder, in terms of required skill/strength to Rx, than every other year.  Most likely, this is here to stay - Rx'ing any/all Open WODs going forward will be a big achievement.  Understandably, this has some of you frustrated, demoralized, and/or questioning whether you're "even getting better at this." 

But consider the programming at CFWP, and the Rx movements/reps we see weekly/regularly: muscle-ups, t2b, HSPU, C2B pullups, STRICT gymnastic movements, 135#/95# snatch and OHS and thrusters, 155#/115# clean and S2OH, etc. 

More than 95% or more of CFWPers are scaling some or all of the above movements or rep schemes on a near daily basis.  If you are scaling muscle-ups every week, and it has no effect on your mental state on a random Tuesday, does it make sense for it to bother you on a certain Friday in March where you happen to enter your score online?  If you've gone from 2 ab mats on HSPU to 1 ab mat, should you question your growth because you couldn't Rx 15.4? 

In CF and in life, you can hide from failure, be embarrassed by it; or you can learn and grow from failure, using it as feedback to improve.  We clearly aim to establish a community that does the latter.  Scaling does not represent failure; it represents a path of development (not to mention humility and an emphasis on better movement).  Don't let "Rx" be the end all.  Chris Spealler's tattoo says "I am not ashamed to fail."  What a great motto to live by!

One of the best things the Open provides is an awareness of weaknesses - in mobility, strength, skill, etc.  If you have anything very specific you are taking from this year, please come to us and we'll put you on a plan to attack it!  But remember to be patient with yourself.  That whats-his-name did a muscle-up in his first week of CF does not have any bearing on your progress and development, and should not affect your ego.  Other people's achievements are out of your control, let them go. 

Instead, take a look in your book, and look at a WOD from 6 or 12 months ago.  Reflect on your progress and be proud!  If you were on bands a year ago, and now are stringing together chin over pullups, savor it!   Doing toes-to-bars or 95# cleans in WODs now?  Congratulate yourself!  Trust the process and you will meet the goals you are shooting for.  And remember: we do this to get healthier and fitter, to surround ourselves with people we enjoy, and to HAVE FUN!  I hope you find that every day at CFWP you're doing all 3.

I'm proud of all of you, and can't wait to see what you'll do, not just with 15.4, but in the coming months! Now let's get after it!

March 26, 2015

Announcements

• The March CFWP Goal Setting Workshop is this Saturday (3/28) at 730am!  All welcome!

Strength

• Deadlifts, work up to a heavy 3
• Strict HSPU/HS walking practice between sets

WOD

5 Rounds for time of:

• 10 Deadlifts, 185#/135#
• 15 Wall balls, 20#/14#
• Run 200m

March 25, 2015

Announcements

• The March CFWP Goal Setting Workshop is this Saturday (3/28) at 730am!  All welcome!

Strength

• 5x{1 Power snatch + 2 BTN SG Push press + 3 OHS}
• 5 Hollow rock to superman between sets

WOD

4 minute EMOM (30 sec on, 30 sec off) at each station (16 minutes total):

• Row for cal
• Snatch, 75#/55#
• Hollow rock
• OHS, 75#/55#

March 24, 2015

Strength

• Hang squat clean, 5x2
• Strict/weighted pullups between sets

WOD

4 min AMRAP of

• Row for cal

Rest 2 minutes then 4 min AMRAP of

• 15 KB swings, 53#/35#
• 5 Strict C2B Pullups

Rest 2 minutes then 4 min AMRAP of

• 5 Power cleans, 155#/115#
• 5 Strict Toes-to-bar

March 23, 2015

Announcements

• Remember to submit your 15.4 scores by 6pm today!  If you are planning to re-do, make sure you're done and submitted by ~540pm so you make the deadline!

Strength

• Back squat, 5x3 @31x1
• Strict/weighted ring dip practice between sets

WOD

For time (20 min cap)

• Run 400m
• 20 Burpee box jumps, 24"/20"
• 20 Thrusters, 115#/75#
• Run 400m
• 20 Burpees over bar
• 20 Box jumps, 24"/20"
• 20 Thrusters, 95#/65#
• Run 400m

March 21, 2015

Skill

• 8x200m Run
• Run every 2 minutes

WOD

12 Minute AMRAP of:

• 20 KB SDHP, 70#/53#
• 20 Wall balls, 20#/14#
• 20 MB jump overs
• 200m Run with Med ball, 20#/14#

March 20, 2015

Announcements

• 15.4 in all classes today!  And come on in for Friday Night Lights tonight, heats from 530pm-???  Beverages and fun.

WOD: 15.4

Rx: 8 Minute AMRAP of:

• 3 HSPU
• 3 Cleans, 185#/125#
• 6 HSPU
• 3 Cleans, 185#/125#
• 9 HSPU
• 3 Cleans, 185#/125#
• 12 HSPU
• 6 Cleans, 185#/125#
• 15 HSPU
• 6 Cleans, 185#/125#
• 18 HSPU
• 6 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled: 8 Minute AMRAP of:

• 10 Push press, 95#/65#
• 10 Cleans, 115#/75#

March 19, 2015

Announcements

• Short Stories, Tall Beers is meeting Thursday this week, 7pm at the Renegade Brewing Company!  Here's the story - it's Tolstoy, but it's short.

Strength

• 5x{Hang power snatch + Hang squat snatch + OHS}
• Strict/weighted pullups between sets

WOD

Two rounds of:
In 2 minutes complete:

• Row 300m
• ME Double unders in remaining time

Rest 1 minute, then in 2 minutes complete:

• 12 Power snatch, 115#/75#
• ME Toes-to-bar in remaining time

Rest 1 minute, then in 2 minutes complete:

• 18 OHS, 115#/75#
• ME C2B Pullups in remaining time

Rest 1 minute

March 18, 2015

Announcements

• Short Stories, Tall Beers is meeting Thursday this week, 7pm at the Renegade Brewing Company!  Here's the story - it's Tolstoy, but it's short.

Strength

• 5x{Hang power clean + power clean}
• Strict HSPU practice between sets

WOD

With a running clock, at 0:00

• Run 400m

At 3:00, complete alternating EMOM for 9 Minutes (time cap 0:40 each) of:

• 5 Squat clean, 135#/95#
• 10 Burpee over bar
• 5 HSPU + 30 Seconds plank

At 12:00,

• Run 400m

March 17, 2015

Announcements

• We have THREE St. Paddy's Day birthdays today!  Happy birthday Laura B, Brian W, and Erin B!
• Short Stories, Tall Beers is meeting Thursday this week, 7pm at the Renegade Brewing Company!  Here's the story - it's Tolstoy, but it's short.

Strength

• Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
• Strict/weighted ring dip practice between sets

WOD

3 Minute AMRAP of

• Row for calories

Rest 2 minutes then 3 Minute AMRAP of:

• 5 Thrusters, 135#/95#
• 10 KB swings, 70#/53#

Rest 2 minutes, 3 minute AMRAP of:

• 8 Thrusters, 95#/65#
• 16 Box jumps, 24"/20"

March 16, 2015

Strength

• Push press, work up to a heavy 3
• Pendlay Row, work up to a heavy 3 (between sets)

WOD: Marcy's 30th Birthday WOD
For time (20 minute cap)

• 15 Deadlifts, 135#/95#
• 30 Situps
• 15 Power cleans, 135#/95#
• 30 Goblet squats, 53#/35#
• 15 S2OH, 135#/95#
• 30 Pullups
• 15 Power cleans, 135#/95#
• 30 Goblet squats, 53#/35#
• 15 Deadlifts, 135#/95#
• 30 Situps

March 14, 2015

Announcements

• Happy St. Paddy's Day weekend!  Come hang out at the Cherry Cricket to celebrate Marcy's birthday with a lot of green beer.  12pm-??  If you didn't get to see Alena (crushing some muscle-ups) on Friday, she'll be there! 

Skill

• 3x800m
• Rest exactly 3 minutes between rounds

WOD

12 minute AMRAP of:

• 3 Wall climbs
• 9 Toes-to-bar
• 15 KB swings, 53#/35#
• 200m Run

March 13, 2015

WOD: 15.3, Rx

14 Minute AMRAP of:

• 7 Muscle-ups
• 50 Wall balls, 20#/14#
• 100 Double unders

WOD: 15.3, Scaled

14 Minute AMRAP of:

• 50 Wall balls, 20#/10#
• 200 Single unders

March 12, 2015

Strength

• Deadlifts, work up to a heavy 5
• Strict/weighted pullups between sets

WOD

4 Rounds for time of

• 9 Snatch grip deadlifts, 95#/65#
• 9 Hang power snatches, 95#/65#
• 400m Run

March 11, 2015

Strength

• 5x{Hang squat snatch + power snatch}
• Strict HSPU practice between sets

WOD

16 min alternating EMOM

• Row 12 cal
• 7 S2OH, you pick the weight (challenging but unbroken)
• 50 Double unders
• 15 Wall balls, 20#/14# (odd) / 10 Pistols alternating legs (even)

Cap work at 30-40 sec per minute.