Skills to pay the bills

The majority of our competitor athletes at CFS are strong. I find that what we are lacking most is in technical ability and efficiency, mobility and high skill body-weight movements. With only four months out from the opens, this initial phase of the programming will include continued strength work but will be focused on bringing up our technical ability and high skill movements to match that of a competitive athlete. We will also add in suggested mobility that should be done in addition to the hour of class each day. Make sure to do mobility with a purpose, don’t go through the motions.

Warm up/Skill – 15 mins
400m empty sled push as fast as possible
TJ – 2:28
Practice Kipping HSPU’s
Oly – 30 mins
Work up to a 1 RM
Clean and Jerk

WOD – 15 min cap
SA Snatch (each arm)
Deficit Handstand Push Up

Games โ€“ (100/70); 2 plates/6.5 inches
Regional โ€“ (2/1.5); 1 plate/3.25inches
Open โ€“ (1.5/1); no deficit

If you decide to use an ab-mat; add an extra plate to the deficit.

Homework – Calf mobility


  • Harri$

    11/06/2012 @ 2:16 pm

    Sled: 2:05
    C&J: 265
    WOD: 8:32 2pood / 45plate
    Press: 4×5 135lb

  • Goose

    11/06/2012 @ 2:38 am

    sled 2:34. c&j on sat up to 255. Hit a modified “TinMan” instead today. 5 rds of 5 pwr cleans @ 205 & 5 bench press @175..right around 10mins.
    WOD with 2 plates and 2 pood in 9:57ish..tough after the TinMan.

  • Haley

    11/06/2012 @ 1:18 am

    No sled – 5 rounds of 30 sec on/off on the air dyne
    C&J: 205.. PR!!
    WOD: 15:34ish.. 70# DB, started with 45s and then dropped to 25 plates

  • Whisler

    11/06/2012 @ 1:06 am

    Sled – 2:38
    C&J – 205
    WOD – 8:24 w/ 1.5 pood and 1 plate.

    Still coughing from the sled push.

  • Julie Arthur

    11/05/2012 @ 8:09 pm

    Hulk salad: 135. Missed 145 by one jerk!

    WOD 13:10. Used 2 45# plates (and a 25 because I had an abmat) and a 44# kb

  • James

    11/05/2012 @ 6:38 pm

    Sled 3:32
    Clean 275
    Jerk 245

    WOD 1030 2 pood reg hspu

  • Bish

    11/05/2012 @ 3:29 pm

    • Kelly

      11/05/2012 @ 3:34 pm

      First day with the big kids…
      Forgot to time the sled push. Let’s just say it was an eternity.
      C&J: 115 — 5# PR
      WOD – 6:36 @ open level.

  • Crusty

    11/05/2012 @ 2:40 pm

    Sled push – 2:28
    C&J – 300. burt toast beginners luck
    WOD – 17 mins w. 2 pood and 1 plate… and burst blood vessles around my eyes.

  • Goose

    11/05/2012 @ 2:22 pm

    Big Crusty put up 3 hundo this am…Hooty!

  • Crowley

    11/05/2012 @ 2:17 pm

    Made up Fran this morning with Schurko. 3:39 rx. Over a minute faster than the start of the paleo challenge.

    Can’t wait to start burning toast tomorrow.

  • Shamwow

    11/05/2012 @ 1:32 pm

    Sled Push: 3:55, huge goat
    Hulk Salad: 205, felt like I could have done more
    WOD: 7:41 w/2 pd and 2 plates

  • Goose

    11/05/2012 @ 1:47 am

    When choosing scaling options, be honest with yourself. Don’t choose the games option because you someday aspire to be a games athlete but are currently lucky if you survive the opens. Choose the appropriate scale based on your current fitness level, your experience with the wods movements and the time cap that is written. On workouts that involve your strengths, you may be able to jump up a competitive class while in workouts that involve your weaknesses you may have to drop a competitive class. Scale appropriately in order to get the best results.

  • Andrea Cooke

    11/05/2012 @ 1:10 am

    Hey, can you just let us know when the non-prime time open gym hours are?

    When are the best times to do the supp. wods, and extra stuff? (especially at night).

    Thanks, it looks awesome!

    • Goose

      11/05/2012 @ 1:34 am

      6pm during the week and also 7pm on Thursday as we hold the intro class then. We should have more space within the near future which allow for open gym during these prime hours.

  • DD

    11/05/2012 @ 1:07 am

    Day 1 of Burnt Toast at CFS! Get after it today! BURNT TOAST KIDDDD

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