Apr
29

I’m not sure if I should…

sh%t myself, puke, or pass out!? Check out Karla doin’ the Woo-Woo fist pump…keepin’ the team going! 30-20-10 DayLunge Box DrillB&T JumpKB Combo CrunchAir Squat 30, Broad Jump 20, 8 Ct. 103 Jingle Jangle150′ Low Crawl400m Run Overheard at CF:“Work it out everybody!”(Gives ya goose-bumps, eh?!)

Apr
28

Wednesday Form: S is for Squat Jump…

…that’s good enough for me! Full Squat, Full Vertical Leap. Challenges: hitting a deep squat when fatigued; driving hips through on jump to “standing tall” position. It’s a smoker, and that’s why it works…so be sure you can do this one properly. Squat Jump, Squat Jump, Squat Jump starts with S!

Apr
27

Tuesday Attitude: It’s not the size of the dog…

“But it ain’t about how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward.” (Rocky Balboa) OK, so we know that CF is a no-violence zone…”hit” here is a metaphor (see the air quotes). We all appreciate that part of… Continue reading »

Apr
26

The old "Wagon Wheel Poser"

Skater/Squat Jump: 1leg squatChirpee/Push Press: MB Hot SeatBbar Crunch/MB Twist: Dying TurtleHandwalk/DB Swing: 1/2 PU Hold Warm Up: 25 Bicycle Cr/15 sec. Dying Turtle; 25 Monkey Squat/15 sec. Hot Seat; 35 JJs; 15 PU/15 sec. PU Hold; 25 B&T JumpCool Down: 5 min: 5KTE, 5 Leg Raise, 10 ComboCr., 5 PlankWalk, 5 Vtwist

Apr
26

Monday "Did you know?" On fiiiii-re!

Anti-Inflammatory Diets (from the Zone genre) are based on an interesting foundation. They contend that the contemporary American diet promotes inflammation…and it’s that chronic inflammation which is root of many (if not all) of our ill health, physical and psychological. Read a review at WebMD or some background here.Check it out here at Dr. Sears’… Continue reading »

Apr
24

A Perfect Saturday

Definitely a reference to the high energy “Scout” circuit. Also, that’s the name of the FlipVideo tune in the movie, la la la la la! (CF…no metal zone!). Scout: Rope Climb/BC; Group: PushUpScout: Tire Flip; Group: Air SquatScout: Walkabouts; Group: Hello DollyScout: Quick Step; Group: JJsScout: Box Jump; Group: LungeScout: Suicide; Group: BC Box DrillScout:… Continue reading »

Apr
24

A Perfect Saturday

Definitely a reference to the high energy “Scout” circuit. Also, that’s the name of the FlipVideo tune in the movie, la la la la la! (CF…no metal zone!). Scout: Rope Climb/BC; Group: PushUpScout: Tire Flip; Group: Air SquatScout: Walkabouts; Group: Hello DollyScout: Quick Step; Group: JJsScout: Box Jump; Group: LungeScout: Suicide; Group: BC Box DrillScout:… Continue reading »

Apr
24

A Perfect Saturday

Definitely a reference to the high energy “Scout” circuit. Also, that’s the name of the FlipVideo tune in the movie, la la la la la! (CF…no metal zone!). Scout: Rope Climb/BC; Group: PushUpScout: Tire Flip; Group: Air SquatScout: Walkabouts; Group: Hello DollyScout: Quick Step; Group: JJsScout: Box Jump; Group: LungeScout: Suicide; Group: BC Box DrillScout:… Continue reading »

Apr
23

Kettle-Krafty

2 rds (50:10)Barbell Heave, High PullJJ/Scissor Lunge, Renegade RowsMB Suicide, Swing Skills Work: 4 rds10 Wall Ball, 10 KB Sit Up, 25′ Roving Plank

Apr
22

Bizarro Thursday

Scorch Up: Suicide style, 25 B&T, Monkey Squat, Mt Climber, Flutter KickCircuit: 8 ct, Plank, Box Jump, Handwalk, Hollow Rock, Toe Tap, PU/Dip, MB Suicide, Combo Crunch, KB Swing, KTE, Lunge PressBoys v Girls in between (Girls win! 400m run. Boys lose! Bear Crawl Box Drill)

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