Weightlifting Meet

Posted: February 5, 2016 in Uncategorized

Athletes,

Tomorrow is a historical event. It will be the first ever Olympic Weightlifting Meet held in the USFK community that I know of.  Hopefully we get a great turn out and we see some big numbers!  I know I am excited and am really look forwarded to judging and helping to administer this event.

Come out to Collier and support this event!

Jared – FTCF

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160205 Pool WOD 1000

Posted: February 4, 2016 in Uncategorized

Athletes,

Pool WOD Friday! Get it done. Do not drown!

Jared – FTCF

160204

Posted: February 3, 2016 in Uncategorized

A. Warm Up
3 Minutes
3 Deadlifts 135/95
3 Cleans 135/95
3 Jerks 135/95
Or whatever weight you will use for the WOD. Do not move fast. Move smooth.

B. SWOD
Press
20 @ 50%

C. WOD
WOD
3 RFT
10 Deadlifts 135/95
10 Hang Power Cleans 135/95
10 Thrusters 135/95
10 Hang Power Snatch 135/95
EMOM 3 Burpees
20 Minute Time Cap

3RFT
10 Deadlifts 85/55
10 Hang Power Cleans 85/55
10 Thrusters 85/55
10 Hang Power Snatch 85/55
EMOM 3 Burpees
20 Minute Time Cap

D. MWOD
Banded Bilateral Shoulder Flexion

Overhead Distraction with external rotation

Banded Overhead distraction

160203 Can you even Tabata?

Posted: February 3, 2016 in Uncategorized

A. Warmup

B. SWOD
Front Squat
20 @ 50%

C. WOD
Each movement is a total of four minutes.
Total=16 minutes
Tabata Push press 75/55
Tabata Sit-up
Tabata SDLHP 75/55
Tabata Push-up

D. MWOD
Stretch, Mobilize or Stabilize your probably areas!

 

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160202 Cleaning and Jerking!

Posted: February 1, 2016 in Uncategorized

A. Warmup

B. SWOD
Split Jerk
20 @ 50% (go as heavy as needed until form is effected)

C. WOD
Big Dawg
15-12-9-6-3
Power cleans 135/105
Pull-ups

RX
15-12-9-6-3 reps for time of:
Power cleans 115/75
Pull-ups

D. MWOD
Thoracic Mobility

Do not use the lacrosse ball smashing. This is a form of mobilizing the t-spine. It just opens the muscle to allow for better movement of the scapula. These are two different areas.

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160201 Diane

Posted: January 31, 2016 in Uncategorized

Happy Monday!

Starting the week off right with a benchmark WOD, Diane.  If you have done Diane before, look back on your previous time and what scales you used, if any (because every benchmark workout should be documented). Now set a new goal to shoot for whether it is to decrease your time, use a more challenging scale, or Rx the workout and crush it! You are your biggest competition!

Oh, and sign up for The CrossFit Open already! Click Here To Register

~Ali

A. Warm Up

B. SWOD

Overhead Squat
20reps at 50% of 1RM

C. WOD

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

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160130 You know what time it is!

Posted: January 29, 2016 in Uncategorized

Athletes,

Do to the nature of our space limitations mixed with the surge in membership I have been moved to managing WODs in relation with these issues.  This WOD is no different but in no way takes the fun or toughness out of it.  I am looking forward to coaching this workout to you all.  See you then!

Jared – FTCF

A. WOD
Partner WOD: Attention to the Pacing movement!
40 Box Jumps (24/20″)
40 Pull-Ups
40 KB Swings 53/35#
40 Lunges
40 KB Push Press
40 Wall Ball 20/14
40 Burpees
40 Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete.