Posted at 2:00 AM | Permalink | Comments (0)

Saturday – “The symbolic language of the crucifixion is the death of the old paradigm; resurrection is a leap into a whole new way of thinking.” Deepak Chopra

April 19, 2014

Remember we are closed Sunday for Easter!

4 rounds
500m/400w row
25m/18w push-ups
rest 2 min between rounds
For time:
50 box jumps 24/20, then… of
power snatches 115/75
clapping push-ups
finish with 50 Dbl U’s
A Short Step to Food Label Literacy

When we teach 8- and 9-year-olds to be Nutrition Detectives, they can teach their parents.

picture of a food label with notes for each section

Posted at 2:00 AM | Permalink | Comments (0)

Friday – “People respond when you tell them there is a great future in front of you, you can leave your past behind.” Joel Osteen

April 18, 2014
For time: (20 min cap)
800m run
5 rounds of:
4 power cleans (choose a challenging weight that your skill level can control)
9 V-Ups
14 Box Jumps
Finish with a 400m run
 2a 2b 2c
5 rounds of a front squat complex
5 rounds of a clean complex
This was a close pick as I think Louis Nix is a little more NFL ready, but Aaron Donald has more versatility as a pass rusher.  And I love that he pulled a Suh and tackled 2 guys at one time!

Posted at 7:54 AM | Permalink | Comments (0)

Thursday – “Better be wise by the misfortunes of others than by your own.” Aesop

April 17, 2014
1a 1b 1c
Back squat 10, 8, 6, 4, 2.  Rest 2 min between sets
start @ 50% of estimated max, add weight each set
4 rounds, 3 min on 1 min off:
12 DB step ups (held in rack position 24/15)
8 HR push-ups
6 pull-ups
4 plate pick ups 45/25
2 broad jumps (6′ target)
2a 2b 2c
one leg push-ups (thighs off the ground!)
WBS 20/14
:45 of work, :15 of rest until complete
Here’s my next NFL draft pick!  I like super athletic players.  Big guys that can stretch and twist like a cat to snag any ball, and then cut and fake to out sprint a DB.  This will be the next Tony Gonzalez.

Posted at 2:00 AM | Permalink | Comments (0)

Wednesday – “One is very crazy when in love.” Sigmund Freud

April 16, 2014
1a 1b 1c
Every 1:30 for 5 sets do:
5 good mornings
5 perfect back squats
(medium – light load using the same weight)
Every 1:30 for 5 sets do:
5 strict press
5 push press
8 min AMRAP
15 dips off a box
7 burpees
2a 2b 2c
3 sets of max reps of seated bar Z-Press (seated on the floor, legs out straight, taken from a low rack).  heavy enough that you can’t do more than 8
For time:
750m row
21, 15, 9
push press 95/65
KBS 24/16
Box Jumps 24/20
800m run
NFL draft, my 3rd pick over-all!  Not many DB’s can make an immediate impact their first year as they need to adjust to the speed of the NFL and the complicated defensive schemes.  But Darqueze will be an instance force and will only get better from there.  Think Ronny Lott with better coverage speed!

Posted at 2:00 AM | Permalink | Comments (0)

Tuesday – “A pessimist is a person who has had to listen to too many optimists.” Don Marquis

April 15, 2014
1a 1b 1c
20 min AMRAP of:
10 HSPU’s (off a box or to ab mats)
15 pull-ups (1 band max for assistance)
30 alternating jumping lunges (done over a DB for height)
2a 2b 2c
a) squat, ram up to 85% of 1RM x 3 reps
b) Speed squat @ 60% of 1RM, 6 x 4 – RI: 1 min
c) narrow stance 7-second pause squats @ 42.5% 3 x 5
NFL draft day in May and here is my second pick!  Odell is a double threat at return and receiving.  Because he’s not the #1 in the draft, he’s going to work his tail off to get a starting roll his rookie season.

Posted at 2:00 AM | Permalink | Comments (0)

Monday – “We make a living by what we get, but we make a life by what we give.” Winston Churchill

April 14, 2014
1a 1b 1c
Kelly (scaled, 25 min cap)
5 rounds
400m run
20-30 WBS
20-30 BJ (step down)
*choose an amount and stick to it.
2a 2b 2c
Teams of 3 do:
Team sled push
4 lengths (25y each) M=4 x 45′s, W=2 x 45′s
once completed the team moves on to the second part
10 rounds each
6 T2B
6 Burpees to a 2/1 stacked plates
6 KB snatches (total) 24/16
3,2,1 go!  Each team must laod their own sled from a stack of plates at the edge of bay doors (KB next to stack).  At the completion of the sled sprints, they must then unload 2/1 plates to be used for the burpees.  All equipment will be set up in a row from the rig only.
NFL draft is upon us, and I want this guy!  Say what you want about Clowny but this kid is fast, big, athletic, and fast (yeah, I said that twice)!

Posted at 2:00 AM | Permalink | Comments (0)


April 13, 2014
Back squat 5 x 5, Rest 2:30 between sets
20 min AMRAP
10 push press
10 KBS
10 Box Jumps
3 sets of max reps of 1 arm KB Z-Press
EMOM for max rounds
5 clapping push-ups
15 KBS 24/16
each minute add 1 push-up
(get at least 10 rounds in)
 Hero1 Hero2 Hero3
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Enlarge image
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Posted at 2:00 AM | Permalink | Comments (0)

Saturday – “Open your eyes, look within. Are you satisfied with the life you’re living?” Bob Marley

April 12, 2014
20 min EMOM
3 power cleans
2 front squats
1 jerk (push or split)
10 min AMRAP
15 HSPU’s
30 pull-ups
100 Dbl U’s
30 pull-ups
15 HSPU’s
*score is total reps completed





CF Journal WOD Watch MBO Facebook Flickr YouTube Twitter