Mar
31

Lucky Beginners

Lucky 7:7-Burpee, KB Swing, Crunch7-Step P/U, Wall Ball, ACSquat

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Mar
31

Wednesday Form: Oh, that Land!

Where technique meets speed, the land of Results. That’s sort of been the theme we’ve been mentioning recently. Folks getting out of the comfort zone of the same pace, same intensity, same weight day-after-day. Going to a new land (even though it hurts). Look around and you’re seeing more full work whistle-to-whistle, higher reps, sprinting… Continue reading »

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Mar
30

Tuesday Attitude: Two steps back

“Go back a little to leap further.”-John Clarke And so it goes. What may be called setbacks, plateaus, and even failures are simply negative mental constructs that limit our ability to improve. Those events (when viewed through a positive mental lens) are efforts and opportunities to grow and develop. A squat, proper and deep, requires… Continue reading »

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Mar
29

Monday Obstacle Course

Obstacle Course Day: timed round, rep-ed round…blow it out, finish together.1-B&T; 2-Bear Crawl/MB Push; 3-Crabwalk/Pike; 4-Low Crawl; 5-Box Jumps; 6-MB Side Hop; 7-Bar Span; 8-JJs; 9-OH Lunge; 10-Quick Step Overheard at CF:“Get here on time or the whole group pays!” (and some 60 pushups later…that’s no joke!)

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Mar
29

Monday "Did you know…?" It’s where you place the modifier.

Sentence 1: “Ashley was focused on eating too healthy.”ORSentence 2: “Ashley was too focused on eating healthy.” Too healthy, clean, truly natural?ORToo consumed, preoccupied, anxious and insecure?(Aren’t you glad it’s not a dangled participle!)And, yes, though not yet a formal diagnosis…this is referred to as “Orthorexia.” The argument is whether it exists separate from other… Continue reading »

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Mar
28

Is it Sunday?

Or FUNDAY?! It’s highly unlikely that CFers (on the CF Tough Mudder team) need to train muscular/cardio endurance. Tire flippin’, burpees, box jumps, sprints, pull ups and the like…all at high HR…are standard every workout. So if we get together for any “training”…let’s make it fun…like jumping off a pavilion, scurrying up a mud hill,… Continue reading »

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Mar
27

Clean Up, Clean Up

Special thanks to everyone who helped with the Spring clean-up and rearrange. Enjoy the new (& improved) set up!

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Mar
27

Saturday Shoelace

6 on a side (w/ down the middle transitions)Squat Jump, Burpee, Power Bicep, DB Leg Raise, 1 arm pressPlank Knee, Handwalk, Alligator PU, Scissor Lunge, Crunch/Lsit, JM Rows Overheard at CF:“Sorry for spitting on you.”

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Mar
26

Friday KB

Circuit: Box Drill, Spiderman PU, Figure 8 Abs, Med Ball Thruster, Push Jerk, OH Lunge, Box Jump, Rows, Swing, Band Suicide, True Pull Snatch Skills: Swing/HP/Snatch (L/R); Cleans

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Mar
25

Grinder: Empty the Tank!

Sometimes you just gotta see…25 B&T Box Jump25 DB Heaves10 Sit Up/Crabwalk/10 Sit Up25 WallBall10 PU/BearCrawl/10PU/2 WalkaboutsTransitions: 200m, 400m, 100m Side Shuffle (L/R), 400m, 800m

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