100617- Beginners skip to "Beginners", below.

guest instructor: Doron Serban

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Everyone:

Franny

details TBA

Followed by:

 Beginners:

5 Rounds For Time

10 Wall ball
5 Pushups

Post time to comments.

Advanced/Intermediate/Regulars

Pull-Ups 3-3-3-3-3-3-3

attempt the next level of pullups from what you're currently doing

jumping pull-up
band assisted pull-up
kipping
kipping c2b
butterfly
butterfly c2b

post impressions to comments.

100601 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Everyone:

Run 800Mx2 for pace (target =160-180 steps per minute).

Followed by:

Beginners:

Three rounds

21-15-9
Burpee
SIt-Up

Post time to comments.

Advanced/Intermediate/Regulars

HSPU 3-3-3-3-3-3-3

Attempt the next level of HSPU from what you are currently doing:

-knee assisted push-up
-push-up
-piking push-up
-box push-up
-partial HSPU
-kipping HSPU
-strict HSPU
-partner assisted HSPU without wall
-handstand hold
-freestanding HSPU

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

100528 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Everyone:

Run 2400 M for time.

Followed by:

Beginners:

Three rounds

21-15-9
Wall-ball (any weight)
Kettlebell Swing (any weight)

Post time to comments.

Advanced/Intermediate/Regulars

Max Height Box Jump 1-1-1-1-1-1-1

Otherwise work on a skill, or make up a workout, as above.

100520 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
-Break a record

Everyone:

Run 800M x 2 for time

Followed by:

Beginners:

Three Rounds

Run 400 Meters
21 Thruster 45#/30#
12 Jumping Pull-Ups

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested) Muscle-Up Progressions, TBA

Otherwise work on a skill, or make up a workout, as above.

"No woman should ever lift more than three pounds".

"Pipes and Cogs"

100508 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
-Break a record

Everyone:

Run 2.5K for time

Followed by:

Beginners:

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested) 10-5-5-3-3-2-2-1 Kettlebell Turkish Get-Up

Post loads to comments

Otherwise work on a skill, or make up a workout, as above.

100508 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill

Everyone:

15-9-6

V-Up
KTE

Followed by:

Beginners:

Three Rounds

Run 400 Meters
21 Kettlebell Swing 1.0/.75P
12 Push-Up

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested) 3-3-3-3-3-3-3 Full Squat Snatch @ 70% of 1RM focusing on form.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

100504 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill

Everyone:

Burpee
Pull-Up

Followed by:

Beginners:

Run 400 Meters
5 Burpee
10 Box Jump 12"/20"
15 KB Swing 1.0/.75P

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested) 3-3-3-3-3-3-3 Heaving Snatch Balance @ 70% of 1RM focusing on form.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

New records board category: Max Height Box Jump (from standing) Andre 48" (pictured)/Andrea P. 35"

100429 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill

Everyone:

15-12-9

Burpee
V-Up

Followed by:

Beginners:

Run 400 meters
21 Burpees
12 Jumping Pull-Up

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested)3-3-3-3-3-3-3 Hang Squat Snatch @ 60% of 1RM focusing on form.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

Deadlift PR Series #4: Brandon 415#

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

Deadlift PR Series #2: Raf. 375#

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

What Jenn T does when she is not 20RM Back Squatting 135#...

Suggested workout (or see below)

Run 1600M @ minute 0:00

Run 800M @ minute 12:00

Run 400M @ minute 18:00

Run 200M @ minute 22:00

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Raph 240 Overhead

We are gauging interest in competing in the Affiliate Cup:

If we have have six qualified, interested parties (or more) we will meet this week, after Wednesday class to discuss.

WOD 100406

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.
Of course this is also a great opportunity to hang out and get t

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Indestructible Jump-Ropes

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!