Strength:  Back Off Week

Press 5-5-5 (60/65/70%)

Rest 2 minutes between sets

WOD:

Rope Climb:  4 ascents, 1 every 2-3 minutes

Row 1000 meters @ 75% pace (part of the, "Get To Know Your Gears" series)

Dumbbell Overhead Sit-ups:  3 x 20 reps, rest 60 sec between

Finisher:  Medicine Ball Partner Drills

Post times and loads to comments.

It's party Time...For All!

J-Lo and the Silver Fox, the "power couple" of CFOKC.  These two are so cool.  I feel fortunate to train with them almost every day.

CFE, 6am:

Rowing Upstream
800m warm-up and cool down
Running Technique Drills 10 min
CFE WOD:  Row 4 x 100m (Not Timed); 1500m with damper setting between 8-10.  A solid performance required.

Strength:

Superset of...

L chin-ups: 5 x 5

Parallette push-ups: 5 x 5

Rest 20 sec between exercises, 1 minute between sets

WOD:

On the minute, each minute, for 10 minutes...

3 barbell power cleans (60% of 1RM)

6 Kettlebell swings

Finisher:  Glute-ham raise, 3 x 10

Post times and loads to comments.

Strength:  Back Off Week

Back Squat 5-5-5 (60/65/70%)

Rest 2-3 minutes between sets

WOD:

For time...

400m Run
21 Burpees
200m Run
15 Burpees
200m Run
9 Burpees
400m Run

Finisher: 50 Toes to bar, not for time

Post loads for back squat and time for couplet to comments.

It's party Time...For All!

Some of the CFOKC crew at Brice's promotion party.  We have an awesome community.

CFE, 8am:

CFE 6 AM  Make-up Day
400m warm-up / cool down
4 x 100m Strides or Rows (not for time)
Class will be held at the gym and is being held early as several CFOKC Members are Volunteering for the UCO Endeavor Games!
WOD:  Do the Tues or Thurs WOD you missed this week or Run 5K at 80%.

CFOKC O-Lift:

3 Position Snatch (Fl/BelKn/MidTh): 60%x3,65%x3

3 Position Clean: 60%x3,65%x3

Split Jerk:  Heavy Single

Front Squat: 3x3 @ 70% of best Clean, focus on moving fast out of the bottom position

Finisher:  Go watch the World Cup, Damnit!

Post times and loads to comments.

OMG, am I really repping two fitness apparel companies at the same time? Shameless...or, genius...

Strength:

Weighted Pull-up 5-3-1 (75/85/95%) Rep max 3rd set

Rest 2-3 minutes between sets

CFOKC WOD:

As many rounds as possible in 12 minutes of...

6 Ring Dips (sub=push-ups)

12 KB Swings

24 Double Unders

Post loads for pull-ups and rounds/partials for triplet to comments.

It's Party Time...For All!

Crystal "Mad Dog" Miller and team celebrate the end of a great weekend at Regionals

CFE, 6am:

8 x 200m Buildups Run
800m warm-up and cool down

Metronome & Running Drills
WOD: 8 x 200m Buildups (Every 50m pick up tempo as follows 70%, 80%, 90, 100%) with 1:00 min rest.

Strength:

GHD Sit-ups:  4 x 15 @ 2121 tempo (2 sec down/1 sec hold/2 sec up/1 sec hold)

Rest 1-2 minutes between sets

CFOKC WOD:

Sled Drag:  5 trips, start light and get heavier
for each set, reaching max at 5th trip

Rest as needed between trips

Post loads for sled drags to comments

Strength:

Dead Lift 5-3-1 (85/90/95%) Rep max 3rd set

Rest 2-3 minutes between sets

CFOKC WOD:

CFOKC Fitness Standard:  500 meter row, 1 PR attempt

Rest 5-10 minutes

For time...

30 Pull-ups

30 Burpees

Scale up to CTB and/or 50 reps, or down to 20 reps as necessary

Post loads for dead lift and time for couplet to comments.

CFE, 6am:

5K Row Time Trial
800m warm-up and cool down

Running Technique Drills 10 min
WOD:  5000m Time Trial on C2 Rower a CFOKC Fitness Std.  Try to maintain consistent 500m pacing and then work harder over the final 250-500m's for your PR.

Strength:

Kettlebell Swing (russian style): 3 x10 reps AHAP

Rest 60 seconds between sets

CFOKC WOD:

5 rounds, each for time:

5 High Box Jumps
10 Dead Lift (50% of 1RM)
15 Push-ups*

*scale up: clapping push-ups

Rest 2 minutes between rounds

Finisher:  L-sit or L-hang:  4 x 30 seconds (whichever version you can hold for 30 sec straight)

Post loads for swings and each round time for circuit to comments.

Are you having as much fun at the gym as this guy?