Gym Rules

Gym Rules

These (probably obvious) rules will help everyone get the most out of their experience at CFMC.

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.
2. Engage your brain when you walk in the door. Be aware and respectful of your surroundings. If there is teaching going on stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins
3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily. Dropping empty barbells or kettlebells is 100 burpees per occurrence.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. Clean up and put away all equipment after each workout. Clean up sweat, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Grunting, screaming, and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
8. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.

These were' taken from another CF gym and we won't be implementing the burpee rule but please keep these in mind and to keep this a fun clean environment!

Clients

21-18-15-12-9-6-3

Lunges/leg

Sit Ups

Ring Push Ups

Endurance:

Run 2 x 400m TT; rest 5 min

or

Row 2 x 500m TT; rest 5 min

Madhouse...

Clients

20 rep back squat, add 5# to last time

Pull Ups- 3 x max reps

+

21-15-9

Power Snatch, 95#/65#

Run 200m

MWOD

P1. Snatch 85% x 1 x 3

Clean & Jerk 85% x 1 x 3

P2.

3 min sets x 5; no rest beyond the 3 min

You have 3 minutes to complete:

20 Unbroken Wall Ball, 20# @ 10ft target

20 Unbroken Pull Ups, chin over bar

20 Unbroken Box Jumps, 24"

Complete this every 3 minutes for 15 minutes

P3.

400m Run TT

Athlete of the month Natalie Moore! Natalie has come a long way! The first time I worked with Natalie she could barely get into a full squat. Now not all does she go well below parallel she has near perfect from on everything from Clean & Jerk to rowing. Way to grow as an athlete and keep up the great work!

Clients

Press- build quickly to a heavy single- 5, 3, 2, 1 reps

+

4 sets

Row 500m

20 Burpees

rest 3 min

MWOD

P1. A. Dead Lift @ 50% of 1RM + grey bands; 8 sets of 2; rest 60 sec

B1. Hang Power Clean; 3, 3, 3, 3; rest 20 sec

B2. HSPU; amrap x 4; rest 180 sec

C1. KB Swings; 25 unbroken x 3; rest 20 sec

C2. Ring Push Ups; amrap x 3; rest 180 sec

P2. 500m Row TT

Clients-

25 Push Press, 95/65#

25 Pull Ups

25 Box Jumps, 20"

25 SDHP;s, 95/65#

25 Pull Ups

25 Box Jumps, 20"

25 Power Cleans, 95/65#

25 Pull Ups

25 Box Jumps, 20"

MWOD

Snatch/Jerk Practice

+

5 sets for total time

100 Double Unders

20 Burpees

rest 3 min b/w sets

CF Faith WOD

Examine your list from yesterday and ask yourself this question: What items did you earn or create without any help?

*Share your thoughts on Comments.

“Reflect upon your present blessings of which every man has many – not on your past misfortunes, of which all men have some.” (Charles Dickens)

“For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse. For although they knew God, they neither glorified him as God nor gave thanks to him, but their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools.” (Romans 1:20-22)

Client WOD

20 rep Back Squat, add 5# to last time

+

4 min amrap

7 wall ball

7 push ups

rest 1 min and repeat

*as soon as you finish second 4 min amrap take off on a 400m run as fast as possible!

CF Faith

Why are you thankful? Start a stopwatch and give yourself 5 minutes to list as many things you can think of that make you thankful.

*Post the number and one item from your list on Comments.

*Save your list.

“If we fill our hours with regrets over the failures of yesterday, and with worries over the problems of tomorrow, we have no today in which to be thankful.”

“There’s always something to be thankful for. If you can’t pay your bills, you can be thankful you’re not one of your creditors.”

“Know that the LORD is God. It is he who made us, and we are his; We are his people, the sheep of his pasture. Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.” (Psalm 100:3-5)

Big D getting some air time!!

Client WOD

5 Rounds

Run or Row 400m

25 Back Extensions

25 Sit Ups

10 Squat Jumps

Gotta love it!

Client WOD

20 rep back squat (today or tom)

+

3 rounds

15 hang power clean, 135

15 burpees

MWOD

P1.

Snatch/Jerk practice

3 rounds

15 hang power clean, 135

15 burpees

P2.

8 min warm up run

8 x 25 second hill sprints; rest 3:35 b/w runs

8 min cool down run

100 Snatches....

And the aftermath...

Client WOD

Press @ 85% x 3 x 3

+

5 min amrap; rest 1 min x 3

10 KB Swings, 53/35#

20 Double Unders

MWOD

P1

A. 10 Thrusters x 5 sets; rest 1 minute b/w.. build in weight each set

B. L-Pull ups x 5 x 4 sets; weighted; 1 set of max rep kipping/C2B pull ups

C. GHD Raise x 20 x 5 sets

P2

Run 2 x (200m, 400m, 600m); rest the amount of time it took to complete each run

20 rep back squat at over 300lbs... no big deal!

Client WOD

100 Snatches for time, 95/65#

complete 3 pull ups on the minute every minute until the snatches are complete!

MWOD

P1.

A. Max weight over head (behind the neck jerk)

B. 10 touch and go SDLHP to chin; rest 1 min x 5 sets- build load each set

C. Ring Push Ups @ 31x1; amrap x 5 sets; rest 2 min b/w sets

D. "Flight Simulator" (5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders)

P2. Fartlek row for 20 min

Client WOD

Back Squat 20 reps, 5# more than last time

+

1 minute at each station, rest 1 minute and repeat for 3 rounds

Push Ups

Box Jumps, 24/20"

Ring Dips

Wall Ball

Run 50ft

rest

MWOD

P1

Dead Lift @ 85% (355) x 2 x 3

@ 65% (275) x amrap x 1

Ring Dips 2 x 20

Reverse Hypers 3 x 10

P2

4 sets of 2 rounds; rest 2 min b/w sets

3 Power Snatch, 135#

5 Power Cl & Jerk, 155#

7 Knees to Elbow

Client WOD

Make Up "Kelly"

or

4 sets w/ 2 min rest b/w

10 pull ups

50 double unders

10 pull ups

Encouragement!

Luke keeping perfect form on the 150 wall balls of "Kelly", Great job!

Ok guys, now that I got your attention I want to give you some encouragement. Everyone who has been to the gym this week has done a wonderful job! Especially today attacking "Kelly". She's a tough one and way out of most of our comfort zone but nobody quit. Everyone pushed through with great perseverance! My vision for this gym has always been to build a fit "community" as opposed to just a great fitness gym. And I can not thank God enough for the blessing of clients He has given me. You guys/girls are a great encouragement to me and I want ya'll to know that. If it weren't for you guys motivating me through your small feats you accomplish daily I wouldn't train as hard as I do. Whether it be losing 40lbs, jumping the 20" box, getting your first pullup, double under, real push up or whatever it may be. This is why I love what I do, I love to see people push themselves to their limits and come back better the next day and I get to see that every single day.

I want to help you accomplish your goal no matter what it is. So let's continue this journey to become the most fit you that you've ever been. Challenge yourself to do stuff you've never done and better yet when you see people in the gym pushing it hard or trying something they've never done, encourage them to!

My gym vision is based off the verse Proverbs 27:17 "As iron sharpens iron, so one man sharpens another" So let me help you, you are always helping me, and help each other become more fit and better people.

Please come to me when ANY questions whether it be to help you with diet, stress, sleep, or specializing your training a little. We'll figure something out.

Keep up the hard work and train HARD!

How bad do you want it?

How bad do you want it?

Are you happy with the results your getting? If not question what you're doing. Why do I train this way? What is my motivation? Do I really want to lose weight or do I just want to act like I do?

Fitness is just like anything else "good" in life. Good things are not easy to come by. Fitness is definitely a good thing. There is nothing that will give someone what as much confidence and joy than knowing they are fit, other than the love of Christ Jesus. Just like the love we get from Christ Jesus did not come easy neither does fitness. This is what my motivation is, I know what Jesus did for me and suffered for me so every time I go through a workout I try to think about the suffering that took place the day Christ died for OUR sins. Not only was it a disgustingly painful physical death but also mentally, Christ took on ALL of our guilt, can you imagine what that felt like?

So, in saying that, fitness is no exception. It takes work, dedication, discipline, and consistency. You can not give 70% in the gym and do NOTHING outside the gym and expect to be fit. It takes 110% effort in the gym and 110% effort outside of the gym (nutrition).

The paleo challenge starts tomorrow- we will take measurements, weigh, and do a benchmark WOD which starts today to guarantee that everyone gets it in. The winner will receive a free month of training. Last time we had only 3 people complete the challenge and guess what, all 3 had great results! Lets see if we can get the majority of the gym to complete the 30 day challenge which will end on May 15.

Also, the training template is going to change a little bit. I will most always have a strength wod, metcon wod, and endurance wod. The metcon will ALWAYS be done in the class, majority of the time strength portion will be required and sometimes endurance will be required BUT if you want to get better and your strength or endurance you have the option to do it every day you come in.

One last thing- if you have a specific goal to accomplish such as a ring dip, pull up, double under, etc. It takes specific work. There are too many movements in CrossFit to expect to get much better at any one skill just by my programming. This is where the extra work comes in. If you don't have a pull up and you want one you need to be working on them EVERY SINGLE time you come in the gym.

If anyone needs any help on how to improve a certain thing please ask, it's my job and it's what I love doing so please let me help.

Good Luck!

Client WOD

"Kelly"

5 Rounds

Run 400m

30 Box Jumps, 24/20"

30 Wall Ball, 20/15# 10ft target

MWOD

P1

"Kelly"

P2

A1. Press @ 85% (180) x 2 x 3

@ 65% (135) x amrap x 1

A2. KB Swings x 21 x 3

Assistance work on posterior chain/core work

Hand Stand Walking practice

Girls getting after some thrusters in the Franathon!

Client WOD

15 min amrap w/ 35/20# Dumb bells

10 Dead Lift

7 Hang Power Clean

5 Push Press

Farmer's walk 100m

MWOD's

P1

Back Squat @ 85% (315) x 2 x 5

@ 65% (235) x 20 x 1

P2

Run Sprints; 30 sec on, rest 2 minutes x 8

P3

4 Sets; rest 2 minutes b/w sets

15 Unbroken Chin Ups

75 Double Unders

15 Unbroken Chin Ups

'

Knocking out some pull ups

Sam finishing up baseline!! Great job!

Who's interested in a CF kids program on saturdays? Let me know your thoughts please!

Client WOD

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

Go get em!

Clients Friday WOD

Pull Ups 5 sets of 3; rest 2 min

+

3 rounds

Run 200m

10 Push Press, 95#

10 Box Jumps, 24"

MWOD Saturday

P1

CF Total

Max on Back Squat, Press, Dead Lift

P2

Row 1000m

12 Hang Squat Clean, 135

25 burpees

Row 750m

9 HSC

30 burpees

Row 500m

6 HSC

35 burpees

Row 250m

3 HSC

40 burpees

Clients

Back Squat- 20 reps @ 5# heavier than last time

+

10 DB Hang Squat Clean, 35/20#

1 Clap Push Ups

9 DB Hang Squat Clean, 35/20#

2 Clap Push Ups

8 DB Hang Squat Clean, 35/20#

3 Clap Push Ups

7 DB Hang Squat Clean, 35/20#

4 Clap Push Ups

6 DB Hang Squat Clean, 35/20#

5 Clap Push Ups

5 DB Hang Squat Clean, 35/20#

6 Clap Push Ups

4 DB Hang Squat Clean, 35/20#

7 Clap Push Ups

3 DB Hang Squat Clean, 35/20#

8 Clap Push Ups

2 DB Hang Squat Clean, 35/20#

9 Clap Push Ups

1 DB Hang Squat Clean, 35/20#

10 Clap Push Ups

MWOD

P1

Mid Hang Snatch- 75% x 2 x 3; 65% x 3 x 2

Jerk- 75% x 3 x 3

Snatch Balance- max for day; 80% of that x 1 x 3

P2

Row Sprints- 8 x 30 sec on/90 sec off; damper setting 10

P3

"Canadian Crippler"

30 C2B Pull Ups

15 Dead Lift @ 225#

Run 400m

30 Push Ups

15 Push Press/Jerk @ 135#

30 Squats

15 Front Squat @ 135#

Run 400m

15 Dead Lift @ 225#

30 C2B Pull Ups

Clients

10 Minutes practicing weakness

+

"Helen"

3 rounds for time

Run 400m

21 KB Swings, 53/36#

12 Pull ups

MWOD

P1

Clean & Jerk- (75% x 1, 80% x 1) x 3

Clean Dead Lift- 110% (of Clean) x 2 x 3

Back Squat- 87% x 1 x 5

Russian Twist- 3 x 20/side

P2

"Jackie"

Row 1000m

50 Thrusters, 45#

30 Pull ups

P3

Sled Dragging (recovery)

Clients:

Press- 5 x 5; rest 2 minutes

+

10 sets for time

10 Dead Lift @ 135/95#

10 Push ups

MWOD

P1-

Jerk- max for the day; 80% of that x 1 x 3

Muscle Snatch- max for the day

Power Snatch- 80% x 1 x 3

Push Press- 84% x 3 x 3

P2

Run 30 minutes

P3

4 rounds for time

8 KB Swings, 2pd

12 Ring Dips

8 OHS, 115#

12 Kipping Pull Ups

Team C2 (Clark and Chandler)knocking out some pullups, Thomas and Michael working on the situps/plank, Reagan perfecting the KB Swings!

Client WOD

Back Squat @65% 1 set of 20 reps

+

"Baseline"

Row 500m

50 squats

40 sit ups

30 push ups

20 pull ups

rest 2 minutes and repeat

Easter WOD

The Easter WOD

14 exercises representing the 14 stations of the cross.

Jesus said take up your cross and carry it (just as he carried the cross for all of us) so throughout this wod you will carry a medicine ball the whole time your resting while the other partner is doing the exercise.

Jesus fell 3 times, so 3 times (burpees, lunges, situp/plank) you will set the medicine ball down.

2 person teams- do the runs together and all other exercises only one person working at a time. exceptions: burpees and lunges done at same time/ while one is doing sit ups the other is holding plank position.

Great job to everyone who participated today.

“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”- Hebrews 12:2

Happy Easter!

Coach Mike

Client WOD

A1. Ring Dips x 5 x 5; rest 10 sec

A2. Clap Push Ups x 6 x 6; rest 60 sec

B1. Pull Ups x 5 x 3; rest 10 sec

B2. Ring Rows x amrap x 3; rest 60 sec

+

6 minute running clock

800m Row

amrap Power Clean, 95/65#

MWOD-yesterday

Part 1

Jerk- find max for the day; 80% of that x 1 x 3

Power Snatch- 70% x 3 x 3

Power Clean- 70% x 3 x 3

Push Press- 82% x 4 x 4

Part 2

4 x 400m run- 90 sec rest b/w

Part 3

3 rounds for time

10 Dead Lift, 315#

20 Ring Dips

30 Box Jump, 24"

Client Wod

A1. Chest Fly's 3 sets of 10

A2. Bicep Curls 3 sets of 10

B1. Tricep Kickbacks 3 sets 0f 10

B2. Hammer Curls 3 sets of 10

C1. Leg Extensions 3 sets of 10

C2. Leg Curls 3 sets of 10

D. Leg Press 5 sets of 5

(drink on coffee and talk to friends b/w all sets)