Archive for October, 2009
« Previous EntriesSaturday Halloween Open Box!
Saturday, October 31st, 2009Saturday saw ‘The Bear’ and ‘Man Fran.’
The Bear 7 reps of power clean, front squat, push press, back squat, rack jerk. Can’t put the bar down or rest the bar on the floor.
Man Fran for the ladies is 95# thrusters and pull ups: 21-15-9!
MetCon Friday
Friday, October 30th, 2009Partition As Needed….
2000 M Row
1200 M Run
200 Double Unders
Many of you got your first Double Unders today!!
Eileen had a stunning 5 in a row….AWESOME!
Keep plugging away at what challenges you….you WILL get there!
Hope to see you all in for OPEN Gym at 8 AM tomorrow!
Max Farrow….Looking good man!
Thursday, October 29th, 2009
The New and Improved Food Pyramid!
Box & Back Squats
Thursday, October 29th, 2009BOX Squats (you can thank Chip for this one!)
*work with a partner on the parallel squat. Using a box at slightly above parallel for your squat have the athlete use a controlled motion to drop their hips to the box without plopping down. Keep the knee DIRECTLY ABOVE the ankle. Really focus on ANY subtle forward motion…and [...]
OHS
Wednesday, October 28th, 2009Strength Work: Overhead Squats 5-5-5
followed by….
OHS
3 Rounds for time….
400 M Run
30 OHS (65/45)
21 Push Ups
Mary, Don & Robbio
Todd
Trish
Eric
Paleo
Wednesday, October 28th, 2009As you all know we are having a Paleo Diet contest. For those of you that are interested in what the Paleo Diet is here is a little video that describes it. We are having some great success even in this short first 2 weeks. If anyone wants to talk more about [...]
Cynergy Ski Trip
Tuesday, October 27th, 2009Hello everyone,
We are planning on having a Cynergy Ski trip. The weekend we are planning is March 5,6,7th. We are going to the North Conway area so even if you are not a skier there is plenty to do.
Please let me know in the next week if you are interested. You can email me [...]
Dead-Pull
Tuesday, October 27th, 2009Strength Work: Deadlift 3-3-3
followed by….
Dead-Pull
25 Deadlifts (225/135)
50 Pull Ups
25 Deadlifts
********************************************
Please help me Welcome the following 3 athletes to their very first CF WOD!!
Welcome to Laurie, Tori and Linda! Great job today ladies!!
Cape Cod Marathon Relay Slide show
Monday, October 26th, 2009CCF in the Cape Cod Marathon Relay
What an amazing day! Great weather, great support and incredible athletes!
B, many thanks for the photographic journey….you can just see the nerves and the elation in these photos!
Athletes and supporters, PLEASE share in the comments section your experience of the day and what you witnessed. An awesome event and [...]
JT
Monday, October 26th, 2009Skill Work: Handstand Push Ups & Ring Dips
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy [...]