Thursday - September 20th, 2018

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Thursday - September 20th, 2018

CLASS WOD

Back Seat”
AMRAP 18:
30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35's/20's to a 20" Box)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

ANNOUNCEMENTS

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Wednesday - September 19th, 2018

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Wednesday - September 19th, 2018

CLASS WOD

Gwen”
Clean & Jerk 15-12- and 9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.*

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Deadlifts
Building on last week, adding 2% to each set.

3 Sets of 3 @ 82% of Deadlift 1RM
3 Sets of 2 @ 86% of Deadlift 1RM
3 Sets of 1 @ 90% of Deadlift 1RM

Rest as needed between sets, but aim to keep it to 2:00 or less.

2. Wallball Stamina
For Time:
100 Wallballs (30/20) *Females 9' Target
*Every break, complete 10 Toes to Bar

3. Odd Object Conditioning
15-12-9-6-3:
Row for Calories
Hang Power Clean and Jerk (115/80)
...Directly into...
400 Meter Sled Push (3/4 BW Sled)

4. Recovery Bike
40:00 minutes Restorative Effort

GYMNASTICS STRENGTH

Developing the Muscle-Up

1. 5 sets:
4-6 Dips
4-6 Chin-Ups
10 Scap Pushups (3 sec @ top)
10 Scap Pull-ups (3 sec @ top)

*Add weight if possible to dips/chin-ups. Find a variation which you can perform no more than 8 reps unbroken when fresh.

Developing the Pull-Up

1. 5 sets:
90 deg Bent Arm Hold x 10-15 sec
6-8 Incline Pushups

2. 3 sets:
8-12 DB Rows
8-12 DB Bench Press

Muscle-Up +

1. Muscle-Ups 12 minutes:
3-5 Ring Pull-Ups + 1 Muscle-Up + 3-5 Ring Dips

Announcements:

  • Team Series Starts Today! You might see members doing workouts together that aren't in the program. Make sure to cheer them on if you see them working it!

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Tuesday - September 18th, 2018

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Tuesday - September 18th, 2018

CLASS WOD

"Under Fire”
For Time:
400m Run
50 Double Unders
15 Toes to Bar
15 Pull-Ups
400m Run
50 Double Unders
12 Toes to Bar
12 Pulls-Ups
400m Run
50 Double Unders
9 Toes to Bar
9 Pulls-Ups

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Assault Bike Conditioning
3 Rounds:
Minute 1: 18/14 Calorie Bike
Minute 2: 15/12 Calorie Bike
Minute 3: 12/9 Calorie Bike
Minute 4: Rest

2. Conditioning
3 Rounds For Time:
75 Double Unders
25 Kipping Handstand Push-ups

3. Body Armor
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

4. “Under Fire” 
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

ANNOUNCEMENTS

  • Team Series Starts Wednesday Sept 19th! If you want to take on the challenge make sure to sign up, 1st workout is announced on Wednesday September 19th.

  • Reminder Gymnastics Programming M/W/F. For athletes looking to get their first pull-up or first muscle-up!

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Monday - September 17th, 2018

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Monday - September 17th, 2018

CLASS WOD

Last Legs”
Teams of 3:
0:00 - 5:00 - Max Front Squats
5:00 - 10:00 - Max Calorie Row
10:00 - 13:00 - Rest
13:00 - 18:00 - Max Back Squats
18:00 - 23:00 - Max Calorie Bike

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)

Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1.Snatch 
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

2.Snatch Tempo Pull 
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

3.Back Squat 
3 Sets of 9 (67-71-75%)

4.“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Max Pull-ups

2. Max Box Dips

Developing the Pull-Up
1. Max Chin Over Bar Hold

2. Max Incline Pushups
Record incline and reps

Muscle-up+
1. Muscle-Ups 5 sets:
3 Strict Muscle-Ups + 3-5 Dips
rest as needed between sets

2. Strength Work
3 sets:
Max Chin-Ups (-2)
Max Ring Pushups (-2)


Announcements

New On-Ramp Class Schedule:

  • Starting Today (September 17th) we will be having 6:30 pm Group On-Ramp taking place in the back (Grey) room for the next few weeks. This is to help mitigate the large in-flux of new members joining the CFQS Community!

  • Please note that the Grey Room is not closed off to members doing extra work during this time, but the Group On-Ramp does take precedence if it is really busy.

Thank you for your patience with us taking on all the soon-to-be members of the CFQS Fam!

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Saturday - September 15th, 2018

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Saturday - September 15th, 2018

CLASS WOD

"Adderall"
0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95)
10:00 - 13:00 - Rest
13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80)
20:00 - 23:00 - Rest
23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65)
 

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

ANNOUNCEMENTS

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Friday - September 14th, 2018

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Friday - September 14th, 2018

CLASS WOD

"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 3: Rest
Minutes 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

2. Front Squat
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%

3. Push Press
Build to 8RM

4. Gymnastics Complex
6 sets of the Complex:
3 Toes-to-Bar
3 Chest-to-Bar Pull-Ups
2 Toes-to-Bar
2 Chest-to-Bar Pull-Ups
1 Toes-to-Bar
1 Chest-to-Bar Pull-Up
Perform without dropping. Rest as needed between sets.

5. Aerobic Restoration
30 minute Bike

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Bent Arm Strength
EMOM 15:
(1) 4-6 Chin-ups
(2) 4-6 Box Dips
(3) 5-15 GHD Sit-ups
*Aim to increase reps slightly from Monday. If you have not done GHDs before, talk to a coach before doing them.

2. Prehab
3 x 8 DB External Rotation/arm

Developing the Pull-Up

1. Bent Arm Strength
EMOM 15:
(1) 10-20 sec Chin Over Bar Hold
(2) 4-6 Incline Pushups
(3) 5-15 GHD Sit-Ups
*Aim to increase reps slightly from Monday. If you have not done GHDs before, talk to a coach before doing them.

2. Prehab
3 x 8 DB External Rotation/arm

Muscle-Up+

1. Muscle-Ups
EMOM 10:
(1) 1 minute Strict Muscle-ups
(2) 1 minute Rest
*Record total number of reps.


ANNOUNCEMENTS

New On-Ramp Class Schedule:

  • Starting Monday September 17th we will be having 6:30 pm Group On-Ramp taking place in the back (Grey) room for the next few weeks. This is to help mitigate the large in-flux of new members joining the CFQS Community!

  • Please note that the Grey Room is not closed off to members doing extra work during this time, but the Group On-Ramp does take precedence if it is really busy.

Thank you for your patience with us taking on all the soon-to-be members of the CFQS Fam!

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Thursday - September 13th, 2018

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Thursday - September 13th, 2018

CLASS WOD

1. Strict Press
Build to a Heavy Single

2. Push Press
Build to a Heavy Set of 3

3. Push Jerk
Build to a Heavy Set of 5

4. "Non-Stop"
AMRAP 8: 
7/5 Calorie Assault Bike
10 Wallballs (20/14)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

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Wednesday - September 12th, 2018

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Wednesday - September 12th, 2018

CLASS WOD

1. Deadlift
Build to a Heavy Set of 3

2. "Dead Meat"
For Time: 
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
* Rest as needed between sets.

2. Body Armour
3×10 Single Arm Dumbbell Bench Press (Each Side) 
3×10 Single Arm Dumbbell Overhead Press (Each Side)
*After each set, complete 15 GHD Sit-ups

GYMNASTICS STRENGTH

We are going to experiment with adding an additional level to the gymnastics strength programming “Muscle-up+”. If you already have the strength to perform strict Muscle-ups, this program is for you.

Developing the Pull-Up
1. Strength
3 sets:
6-8 Ring Rows (challenging)
6-8 Incline Pushups
30 sec Side Plank/side
*Increase difficulty from last week.

2. Accessories
3 sets:
8-12 DB Bicep Curls
15-20 Banded Tricep Extensions
*Add weight to last week.

Developing the Muscle-Up
1. Strength
5 sets:
Max Pushups (-2)
Max Pull-ups (-1)
*Pushups/Pull-ups: choose a variation you can perform 10-15 repetitions unbroken when fresh.
*-1/-2 = stop 1 and 2 reps short of failure respectively.
*Rest as needed between movements.

2. Accessories
3 sets: 30-45 sec Side Plank/side
*Find a friend and alternate back and forth.


Muscle-Up+
1. Muscle-Ups
5 sets:
Max Strict Muscle-ups (-2 reps)
*-2 = stop 2 reps short of failure.

2. Bent Arm
3 sets:
3-5 Ring Dips
3-5 Chin-ups
*Weight if possible.


ANNOUNCEMENTS

  • Barbell WOD, New Time Slots: Mon, Wed, Fri 1:30pm - 3pm and 3pm-4:30pm

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Tuesday - September 11th, 2018

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Tuesday - September 11th, 2018

CLASS WOD

"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
 

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Programming.

ANNOUNCEMENTS

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Monday - September 10th, 2018

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Monday - September 10th, 2018

EXTRA PROGRAMMING

1. Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

2. Back Squat
3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups

CLASS WOD

1. Turkish Get-up
Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

2. "E-Brake"
3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Pull-Up
1. Strength 15 minutes:
5-15 sec Chin Over Bar Hold
4-6 Incline Pushups
20-40 sec Tuck Hollow Body

*Decrease height on incline pushup from last workout.

2. Prehab 3 x 8 DB Ext Rotations/arm

Developing the Muscle-Up
1. Strength 15 minutes:
3-5 Chin-ups
3-5 Box Dips
30 sec Hollow Body

*If able to do sets of 5 for all sets. Add weight to this workout.

2. Prehab 3 x 8 DB Ext Rotations/arm

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Saturday - September 8th, 2018

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Saturday - September 8th, 2018

CLASS WOD

"Chain Gang"
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

ANNOUNCEMENTS

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Friday - September 7th, 2018

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Friday - September 7th, 2018

CLASS WOD

"Boat Race"
3 Rounds:
500 Meter Row
400 Meter Run

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Clean
OTM x 3: 3-Position (60%)
OTM x 3: 2-Position (65%)
OTM x 6: 1 Squat Clean (climbing)

2. Pausing Split Jerk
6 sets of 2
Pause for 1 second in dip and catch

3. Pausing Front Squat
6 sets of 2
Pause for a full 3 seconds in bottom of squat

GYmnastics STrength

There have been a few questions coming up about how to follow this program. To give more context on how it is designed: each program is written with a theoretical athlete in mind. The perscribed reps, sets, and movements, are for that athlete but may need to be adjusted slightly based on your individual capacity. If you need help with figuring out exatly what to do for each workout, any one of our coches can help.

Muscle-Up Development

1. Bent Arm Strength
EMOM 15:
(1) 3-5 Chin-ups
(2) 3-5 Box Dips
(3) 5-15 GHD Sit-ups
*Aim to increase reps slightly from Monday. If you have not done GHDs before, talk to a coach before doing them.

2. Prehab
3 x 10 DB External Rotation/arm

Pull-up Development

1. Bent Arm Strength
EMOM 15: (5 sets)
(1) 5-15 sec Chin Over Bar Hold
(2) 6-8 Incline Pushups
(3) 5-10 GHD Sit-Ups
*Aim to increase reps slightly from Monday. If you have not done GHDs before, talk to a coach before doing them.

2. Prehab 3 x 10 DB External Rotation/arm

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