September 3rd: Struggling with A Movement?

Just a reminder to all you CFWS’ers that if you are having a hard time with a particular movement, you can do 2 things to spend some extra time working on it. First, you can check out the “Element Class” Schedule online as we post what movement we are going to teach each class. If you are struggling with your deadlift etc, check out the class times to see when we are teaching it and come join in. The “elements class” spends more time on teaching the technical portion. Rather than 10 minutes, we take a good 20-30 minutes. Secondly, you can book a skill session with us. This session is included in most of the CFWS membership packages. The skill session is a private session where you work one on one with a coach on a specific movement. We hope this will give you some more options to learn and improve whatever movement you are struggling with.

One last reminder that we are open Monday, September 6th. We will be having one class at 4:30pm. Have a great weekend everyone!

Strength:

Deadlift 6×3

WOD:

50 Air Squats

30 KB Swings (16kg/24kg)

4 rounds for time.

posted: 2 Sep 10   ·   Category: PostsNo Comments

September 2nd: Fall Challenge

CFWS is holding a Fall Challenge. We will be taking on “Fight Gone Bad”! Check out the class schedule online for all class times when we will be holding this WOD. We will be setting our baseline scores the week of September 13th to 19th. We will be holding FINALS on Saturday, November 6th so check it off on your calendars. For more details click here.

Technical:

Hollow Rock/ Arch Rock

WOD:

Run 400m

25 Toe To Bar

Run 400m

25 Knee to Elbow

Run 400m

25 V-sits

Run 400m

25 Hollow Rock/Arch Rock

Run 400m

Ring L-sit leg raises

For time


posted: 1 Sep 10   ·   Category: PostsNo Comments

September 1st: Crossfit Football

This last week we tested the “Crossfit Total” in all our powerlifting classes. We were really stoked to see how far all of you have come. It was nice to see many of the women surpass 200lbs, and the men 400lbs, in their deadlift! Starting next week we will be doing another 6 week series in the Powerlifting classes and then testing the “Crossfit Football Total.” This series includes 1 rep maxes in the Power Clean, Back Squat, Bench Press and Deadlift. Check the online schedule for the CF Football Total Dates.

Technical:

Manmakers

WOD:

12 Manmakers (20lbs/30lbs)

10 Weighted Lunges (each side)

AMRAP 20 minutes.

posted: 31 Aug 10   ·   Category: PostsNo Comments

August 31st: Long Weekend Monday Schedule

Monday, September 6th is a holiday. We will be holding the 4:30pm class only. If you want to come train with Head Coach, Dieter of Semi-Weightlifting Club, he will be here also on Monday at 6pm teaching the lifts. CFWS Members $15 and non-members $25. All proceeds go to the Semi Club so the kids can go compete internationally. It is a great cause and you get some great coaching.

Max Effort:

Kipping Pull ups. How many can you do without stopping

Technical:

Sumo Deadlift High Pull

WOD:

15 Sumo Deadlift High Pull (65lbs/95lbs)

12 Ring Dips

5 rounds

posted: 30 Aug 10   ·   Category: PostsNo Comments

August 30th: Yoga For Crossfitters

This fall we will be introducing a “Yoga for Crossfitters” class at CFWS. Ask us for more details at the gym.

Strength:

Snatch Balance 5×3

WOD:

21 Turkish Get Ups (25lbs/35lbs)

50 Double Unders

15 Turkish Get Ups

50 Double Unders

9 Turkish Get Ups

50 Double Unders

For time.

posted: 29 Aug 10   ·   Category: PostsNo Comments

August 29th:Thruster

Strength:

1rep max thruster

WOD:

30 weighted lunges (20lbs/30lbs)
20 weighted sit ups
10 clapping pushups

AMRAP 20 minutes

posted: 28 Aug 10   ·   Category: PostsNo Comments

August 28th: Squat and Pull

A couple of you have mentioned that your hands are ripping when on the pull up bar. Besides using a pumice stone to shave down your blisters, you may also need to keep your hands from becoming dry. Lotion tends to suck the moisture out your hand and when your hand is dry that is when it rips. Hand salve is a much better tool to use and helps keep your calluses moist. Burt’s Bees hand salve is good. And I am sure there are other hand salves that might work for you too.

WOD:

Run 400m

50 Squats

15 L-Pullups

5 rounds for time.

posted: 27 Aug 10   ·   Category: PostsNo Comments

August 27th: Sweet Friday

Strength:

Back Squat 3×5

WOD:

5 HSPU

20 Unbroken KB Swings

AMRAP 15 minutes

posted: 26 Aug 10   ·   Category: PostsNo Comments

August 26th: Chipper

WOD:

50 double unders

50 box jumps

50 toe to bar

50 burpees

50 abmat sit ups

50 jump lunges

50 good mornings

50 double unders

For time

posted: 25 Aug 10   ·   Category: PostsNo Comments

August 25th: Sleep and Training

Sleep is one of the key components in your health and fitness. Not getting enough sleep can effect your ability to think clearly and most importantly, your performance in the gym. When you don’t get enough sleep you can feel it! You feel lethargic and indecisive, and your recovery after workouts goes down. Some things that may help you get a better sleep is a dark room. If your room feels light with the blinds closed, pin a blanket up over the window to make it darker. Music is great, however AC/DC is probably not going to help you relax. Spa music or outdoor sounds like waterfalls ( I know it sounds cheesy, but try it) it will help you mellow out. Get rid of any gadgets that emit light, like your dvd etc.

Strength:

Push Press 5-5-3-3-2-1-1-1

WOD:

500m row

5 x

Rest as needed between sets

posted: 24 Aug 10   ·   Category: PostsNo Comments