Monday June 1st 2015

CFPC pulled off another amazing event this weekend!! I am once again impressed with everyone coming together to make the weekend smooth and successful.  Our community connected with the greater community of Pincher Creek and FUN was had.  I am ready to say that we will be hosting the Rough Runner again next year!!  

June fees are due


Prep
Lower body prep 
Run 1 mile 
Coach's choice dynamic 

Strength 
Squat Clean and Split Jerk E2M starting at 70% increase 5-10# per set x8 

Conditioning 
"Fran"
21-15-9 
Thrusters 65/95
Pull ups 

Recovery 
Easy walk or row to cool down 
Side lying dumbbell powell raises 
Couch stretch 2 min per side 

Friday May 29th 2015

The Rough Runner is upon us! There is a group of us heading out for some last minute set up tomorrow at 2 ish.  If you need directions I will be at the gym until 2:00.  We have taken the volunteer list and Angela will be emailing you with your task for Saturday.  We plan to have all the CFPC peeps run in the last heat- 9:45 is the tentative time so you can help out and then get your run in! Kids will follow after that 10:15 and we should be all said and done by 11ish.  There is a bit of clean up to do afterword, then its off to the grill for some celebrating and maybe a beer! I am excited for this event, and once again could not do it without the amazing support of this community.  THANK YOU.

Saturday's classes will be cancelled this week. 

Prep
800m run 
Coach's choice dynamic 
Burgner warm up 
Skil transfer exercises 

Strength 
Snatch 
Build to a heavy single 

Conditioning 
3 Rounds 
1 min Double unders 
1 Min Rest 
1 Min Power cleans 95/135 
1 Min Rest
1 min Walking lunges  

Recovery 
Easy walk or row 
Group stretch 

Thursday May 27th 2015

Just a reminder that we will be doing the Wild Rose Rough Runner this weekend and Saturday classes will be cancelled.  Hope to see you all there!

Prep
800m run 
3x 10 of each 
KB Russian swing 
KB windmill 
Hollow rock 


Strength 
3x5/arm KB arm bars 35/50 

Conditioning 
5 RFT 
250 m row 
10 Single arm  Hang KB snatch R
10 Single arm Hang KB snatch L 
10 Pistols 

Recovery 
Easy walk or row 
3x10 monster walks 
Banded pigeon 2 min per side 

May 27th 2015

Prep
800m run 
Coach's choice dynamic 

Strength 
I. Handstand hold practice 10-15 sec EMOMx10 
II. Behind the neck split jerk - work to a heavy single 

Conditioning 
12 min AMRAP 
5 Deadlift 
5 Box jump 24/30 
200m med ball run 14/20 

Recovery 
Easy walk or row 
Side lying dumbbell powell raises 3x8-10 per side 
Bretzle 

Tuesday May 26th 2015

Once again I am amazed at how our community has come together to create another amazing event! The Rough Runner course is set up and ready to roll for this weekend. We are trying to get all of our volunteers out to do a trial run of the course this Friday at 7:00.  Its no big deal if you can't make it, but knowing the course before race day will be helpful.Please join us if you can!

Prep

Row 1000m 

Overhead prep 

Burgner warm up 

3 position clean 

Strength 

Clean and Jerk cluster (one directly after another) every two minutes x 6 

Start at 70% of 1RM and go up 5-10 pounds per round. 

Conditioning 

For time; 

12-9-6-3 

Push press 65/95 

Pull ups 

Recovery 

Easy walk or row 

3x10 GHD back extensions 

Double bully 

Monday May 25th 2015

Prep
800m run 
Coach's choice dynamic 

Strength 
Thurster 3RM

Conditioning 
10 RFT
4 Burpees 
6 KBS
8 WBS 14/20 9'/10' 
* 12 min time cap 

Recovery 
Easy walk or row 
Monster walks 3x20 
Alexander shoulder stretch 

Saturday May 23 2015

We will be meeting at the gym at 10am Sunday morning for anyone wanting to help with set up for the upcoming Rough Runner! If that is too early for you just let me know and we can get you directions out to the site, no time commitment is required!

Prep
Coach's choice dynamic 
3x 20 sec each- 
Static hang 
Handstand hold 
Plank 

Strength 
Gymnasitcs skill work 20 min 

Conditioning 
"Helen"
3 RFT 
400m run 
21 KBS 
12 Pull ups 

Recovery 
Stay for mobility class

Friday May 22 2015

Prep
3x 200m run 
1 Round of cindy 

Strength 
Bench Press 3RM

Conditioning 
10-8-6-4 Reps for time 
Lunges per leg 95/135 
Clapping push ups 
Box jumps 24/30 

Recovery 
Easy walk or row 
Group stretch and smash 

thursday May 21st 2015

If you have some extra time on your hands this Sunday we are doing some race set up, let me know if you are interested! Also there is a sign up sheet above the fountain for anyone that is interested in helping out the day of the race.  If you like prescribing burpees and cheering people on- this job is for you!

Prep

ow 1000m or 800m run 

Overhead band prep

Coach's choice dynamic 

Strength 

I. 3x10 Arm bars per side 

II. 1 Snatch Balance + 1 OHS EMOM x 10 @ a weight that challenges you but form is sound. 

Conditioning 

3RFT 

400m Run 

20 Power Snatch 65/95

10 Bar facing burpees 

Recovery 

Easy walk or row 

Double bully 

GHD extetnions 3x10 

Wednesday May 20th 2015

Prep
800 m run 
Coach's choice dynamic- pec/ shoulder openers
Jerk practise 

Strength 
I. 1 Handstand hold attempt EMOM x10 10-15 sec hold 
II. Behind the neck split jerk- build to a heavy single 

Conditioning 
10 min AMRAP
1, 2, 3, 4, 5 etc until time cap is up 
1 HSPU/ Push up 
1 Deadlift 185/225

Recovery 
Easy walk or row 
Side lying incline powell raises 6x 3 per side 
Pec smash 

Tuesday May 19th 2015

Prep
1000m row 
Coach's choice dynamic 
Burgner warm up 

Strength 
1 Clean+ 1 Below the knee hang clean + 1 Jerk 3@ 70%, 3@ 75%, 3@ 80%, 3 @ 85% 

Conditioning 
5 rounds 
20 cal Row 
30 Wall Ball shots 
3 min Rest 

Recovery 
Easy walk or row to cool down 
3x10 Candlesticks up rig 
Couch stretch 2 min per side 

Monday May 18th

Join us at 10 am for our anual May long "Murph" 

Saturday May 16th 2015

Prep
500m row
Coach's choice dynamic  
25 Banded good mornings 
20 Walking lunge 
10 Hollow rock 

Strength 
Find a 1RM Power Snatch 

Conditioning 
Regional Event 1- in partners 
"Randy" 
* With one person working at a time, complete 75 power snatches for time 

Recovery 
Stay for mobility class! 

Friday May 15th 2015

We will be doing our annual May long "Murph" this Monday at 10 am.  All other classes will be canceled that day, please join us for this classic CrossFit hero WOD.  

Prep

Coach's choice dynamic 

200m row 

5 muscle up progressions 

3 Position cleans 

5 Russian KBS 

Strength 

Bench Press- build to a PR 

Conditioning 

18 min EMOM 

1st- 1-5 Muscle ups or Ring dips 

2nd - AMRAP Power Cleans - unbroken 105/155

3rd - 8-10 Russian KBS 50/70 

Recovery 

Easy walk or row 

Group stretch or super friend smash party 

Thursday May 14th 2015

We are staring to set up for the Wild Rose Rough Runner. Below is a list of obstacles- each with a code name as to not give away the suspense of the race! If you or your business would like to sponsor an obstacle, please let me know. Each sponsored obstacle will have the individual or Company name on the actual obstacle, and more money will go towards Kidsport.  Set up for the race will be happening this Saturday as well as a big set up Sunday May 24th.  If you would like to join in on the set up, save the date and thank you!

Petal hanger	500 - UFA
Straight Stem	300
Hulthemia	250-
Aquarius	200- Sure Glass
Pitiful Platyrhodon	200- Sure Glass
Gallicanae Gymnasium	200
Pimpinellifoliae Puller	100- Superform
Caninae Cutter	100- Westcastle
Rough’n Root	150- Castle Ford
Gymnocarpae Jumper	50
Rosette	50

Prep

Coach's choice shoulder mobility 

3x 10 KB Windmills

      10 Russian swing 50/70 

      10 Goblet squat 

Strength 

I. KB arm bars 2x10 per side 

II. T2B drills or MU drills 

Conditioning 

4 RFT 

400m Run 

10 Burpees 

* Sub row for run if you are made of sugar 

Recovery 

Easy walk or row 

Side lying dumbbell powell raises 6 per side x 3 

Double bully 

Wednesday May 13th 2015

Prep
800m run 
Overhead prep- partners 
Jerk drills 

Strength 
I.Push Jerk- Build to a heavy single 

Conditioning 
5 Rounds 
AMRAP HSPU 
10 Pistols 
50 Double unders 

Recovery
Easy walk or row  
3 x 10 Hollow rock 
Banded pigeon 

Tuesday May 12th 2015

Prep
800m run 
Coach's choice dynamic 
Burgner warm up 

Strength 
12 Min to build to a 1 RM Snatch 
12 min to build to a 1 RM Clean and Jerk 

Conditioning 
8 min Tabata Plank 

Recovery 
Easy walk or row 
10 Back Extentions x 3 
VMO attention 

Monday May 11th 2015

Congratulations to everyone that completed the Spartan Beast this weekend, and to those crazy enough to tackle the Spartan Sprint the next day! You sure do make CFPC proud! I am excited to hear all about your experience. 

Prep
Overhead prep- partners 
3 rounds 
200m run 
5 pull ups 
5 Push ups 
10 Lunge variations 

Strength 
I.Stationary lunges in front rack position 
10-8-6-4/leg - all tough sets building as you go 

II.AMRAP unbroken pull ups  x1 

Conditioning 
12 Min AMRAP 
15 Air squat 
20 Burpee box jump 
5 CTB 

Recovery 
Easy walk or row 
Monster walks x 10 per leg x 3 
Sub scap love 

Friday May 8th 2015

Good luck to everyone doing the Spartan BEAST this Saturday in Montana.  Why do the sprint when you can do the beast!? Crazy CrossFitters!! 

Prep
800m Run 
Coach's choice dynamic 

Strength 
I. Back Squat 1 RM
II. Back Squat 3x1 @ 94% - 2 min rest 

Conditioning 
18 min EMOM 
1st- 3 Pull ups + 3 T2B 
2nd-  Bench Press AMRAP @ 85% 
3rd- 10 Pistols 

Recovery 
Easy walk or row to cool down 
3x10 GH extentions 
Group stretch 

Thursday May 7th 2015

Prep
Overhead prep
Coach's choice dynamic 
Strength 
I. 2 Turkish get up EMOM x 10 @ 34/45 
II. 5x5 Below the knee hang squat snatch @ 75% 

Conditioning 
EMOMx 10 min 
Row 100m 

Recovery 
Easy walk or row 
3 x10 GHD sit ups 

Wednesday May 6th 2015

Prep 
Coach's choice dynamic 
Jerk prep 

Strength 
I.Push Jerk- build to a heavy touch and go set of 2 
II. HSPU- AMRAP x 3 sets 

Conditioning 
10 min AMRAP 
5 Deficit push ups 25/45 
10 Box jumps 24/30
15 KBS 35/50 

Recovery 
Easy walk or row to cool down 
W pulls x 50 
Pec love 

Tuesday May 5th 2015

I am back from my Endurance seminar. It was an excellent course with a lot of information to absorb.  If you see me staring at you while you run, don't get creeped out! I have a few weeks of homework to do, then I look foreword to starting an endurance cycle towards the beginning of summer and help those of you that are interested to improve your running mechanics, reduce injury and make running suck less!  

Prep
3x 200m run 
5 Scap pull ups, 10 air squat, 15 banded good mornings 
Progress scap pull ups each round 

Burgner Warm up 

Strength 
Below knee hang squat clean 5x5@ 75% 

Conditioning 
7 min AMRAP 
7 CTB 
70 Double unders 
* Compare to Jan 26th 2015 

Recovery 
Easy walk or row 
Banded lateral walks 
Calf stretch up rig- 2 min per side 

Monday May 4th 2015

Prep 

5 min aerobic warm up 

Focused hip mobility 

2x 10 KB lunges, 10 push ups, 5 beat swing- progressing each round to t2b 

Strength

I. Front squat 1RM 

II. Front squat 3x1@ 94% of above. 2 min rest 

Conditioning 

3 RFT 

400m run 

20 walking lunge 

10 t2b 

Recovery 

Easy walk or row 

3x15 GH extensions 

Pigeon 2 min per side 

Saturday May 2nd 2015

Prep 

Shoulder specific mobility 

400m run 

25 banded good mornings 

20 walking lunges 

10 push ups 

Strength 

Bench press 

AMRAP x 6 sets @ 87%. 1 min rest between efforts 

Conditioning 

12 min AMRAP 

400m Run 

5 deadlifts @ 85% 

Recovery 

Stay for mobility class!