Run Group will meet at the gym at 6 pm

Strength – Press

 

Beg: 3-4 sets x 5-6 reps

Int: 4-5 sets x 3-4 reps

Adv: 5 sets x 1 rep

Today’s WOD

 

6 Rounds for time:

 

5 Power Clean @ 155/105

20 KBS @ 2.0/1.5 pd

 

Post WOD – 100m sprint, walk back recovery x 6

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Trainer’s Tips: Last day of presses, so build up to a heavy weight and use today as a guide for our upcoming Total. The workout is heavy, but shouldn’t take too long. Try to go unbroken on the KBS. After the workout, sprint fast and rest during your walk.

Making News:

CrossFit has become a popular go-to for fitness professionals and enthusiasts. According to the Wall Street Journal, there are some 4,400 affiliates nationwide. Despite its popularity, does CrossFit live up to its “forging elite athletes” tagline?

Researchers from Ohio State University, in Columbus, wanted to understand the impact of CrossFit-based high-intensity power training (HIPT) on VO2max and body composition. They recruited 23 men and 20 women of “all levels of aerobic fitness and body composition” to participate in 10 weeks of training. Throughout that time, study subjects performed squats, deadlifts, cleans, snatches and overhead presses as quickly as possible. “Additionally, this CrossFit-based HIPT program included skill work for the improvement of traditional Olympic lifts and selected gymnastics exercises,” added the authors.

At the end of 10 weeks, all study participants showed marked improvements in VO2max and body composition. On average, body fat had decreased by 3% in women and about 4% in men.

“Significant correlations between absolute oxygen consumption and oxygen consumption relative to body weight were found in both men and women, indicating HIPT improved VO2max scaled to body weight, independent of changes to body composition,” explained the authors. “Our data shows that HIPT significantly improves VO2max and body composition in subjects of both genders across all levels of fitness.”

IDEA Fitness Journal

Pictured above are the kids from our CFK Kids program who participated  in the Trigator for kids Triathlon this weekend. Missing in the photo is Matteo. The weather was perfect and the kids had a blast. Congratulations to everyone who participated in this amazing event!

Today’s WOD

10 Min AMRAP @ 80-90% aerobic

 

200m run

15 Sit Ups

15 KBS @ 1.5/1.0

 

REST 5 min

 

10 Min AMRAP @ 80-90% aerobic

 

250m Row

5 Ring Dips

5 Knees 2 elbows

5 Wall Balls

 

Trainer’s Tips: Another classic aerobic power session. Goal is consistency and sustainability, keep a steady pace and try not to slow down.

Strength - Squat Snatch

Beg: 3-4 sets x 4-5 reps

Int: 4-5 sets x 3-4 reps
Adv: 5 sets x 2-3 reps

Today’s WOD

For time:

400m buy in

3 Rds of:

9 Hang Squat Cleans @ 135/95

9 Ring Dips

Then…

75 Sit ups – Cash out!

Trainer’s Tips: It was great to see so many people working on their snatches last week, lots of improvements were made. Try adding a bit of weight this week and start off where you finished last week. The workout starts with a 400m run, then you do 3 rds of the hang squat cleans and ring dip combo, followed up by 75 sit ups to finish the WOD.

Big Happy Family

Today’s WOD

Strength - Press

Beg:3-4 sets x 6-10 reps

Int: 4-5 sets x 5-7 reps

Adv: 5 sets x 3-4 reps

Today’s WOD

EMOM for 20 minutes

5 “tough” Deadlifts

5 Perfect Push Ups

Trainer’s Tips: Building from last week on the press, add weight and lower your reps. Make sure your last couple sets are the hardest. The workout is straight forward, but you really need to know where you’re at. I’d suggest using somewhere around 50-70% of your 1RM deadlift…depending on the individual some are capable of using a higher percentage of their maxes and maintain it, while others will struggle at the same percentage. Perfect push ups are brought back by popular demand!

20 Wall Ball 20/14, 10′/9′

15 Pull ups

Congratulations to all the kids who successfully completed our 4 week CFK Kids Triathlon training camp. Good luck at the Trigator Triathlon next weekend!

Today’s WOD

3 min AMRAP x 2 sets

Run 200m

10 Push Ups

10 Box Jumps 24/20

REST 1 min b/t sets

3 min AMRAP x 2 sets

20 DU’s (50 singles)

10 Wall balls 20/16 – 10′/9′

10 Deadlifts @ 115/75

REST 1 min b/t sets

100m row

5 Burpees

10 KBS @ 1.5/1.0

REST 1 min b/t sets

Trainer’s Tips: Start things off with some rope climbs to work on some technique and form, then you’ve got 3 different 3 min amraps, but you’ll do each one for 2 sets. Start your second set where you finished the previous set to keep track of your total rounds.

Introducing Mariano to our CFK Team

Many of you already know Mariano who has trained at CFK for over 2 years.  Those striations in his triceps weren’t developed through tricep extensions but from a combination of intense training and the Paleo Diet which has become part of a lifestyle for him and  his family.  Mariano has been helping out with Bootcamps over the last 2 months  and will now be helping out in regular classes.  He is  very passionate about fitness and helping others realize and reach their potential.  He is going to be a great asset   to our team.

Welcome aboard Mariano!

From Mariano….

“From commercial diving and martial arts, to long hikes with my pup and my love of travel, I have generally led an active lifestyle. It was the discovery that I had the early onset of heart disease that made me realize what I was doing wasn’t enough.  Even after following the doctors diet and fitness recommendations my condition did not improve. This made me rethink conventional wisdom on what it means to be healthy. Through my research I was drawn to the Paleo diet and all it had to offer and discovered the benefits of Kettlebell training. I immersed myself and became Agatsu certified so I could share the knowledge with my friends and family. It was through Paleo and Kettlebell training, I was introduced to the CrossFit community and I never looked back. CrossFit has challenged me both physically and mentally in ways I’ve never experienced before, and the results were quickly visible. Today I train hard and eat clean. As a result I have a clean bill of health. At 38 I look and feel better than I did in my 20’s. I obtained my CrossFit Level I Trainer Certificate this year, and am now passionate about sharing my knowledge and helping others achieve optimal health.  I will never be done learning and growing, always pushing myself to the next PR “. 

Today’s WOD

For time:

10-8-6-4-2

Hang Power Cleans 155/105

HSPU’s

*40 DU’s after each round (120 singles) – do 10 of each movement, 40 DU’s, then move onto your set of 8 etc.

Post WOD - 200m sprint, walk back (slow) recovery x 6

Trainer’s Tips: This workout gets easier as you go through it. If you manage to get through the sets of 10 and 8, the rest should feel good. Choose a weight that’s challenging, but try to keep this workout under 15 minutes. After the workout it’s time to work on your speed, run hard, walk rest for 6 sets.