Saturday November 1 2014

We will be running a FUN 5K obstacle course for today's (Saturday) WOD.   Meet at the gym for 10am so we can explain the route and get started! You will do extra amazing if you are still wearing a costume from the night before, or you want to dress up.  

Friday October 31st 2014

Prep
5 Min focused mobility 

1 mile run 
5 Min AMRAP; 
5 Chest to bar 
10 Mountain climbers 
15 Plank hops- DO NOT MOVE HIPS


Strength 
Find a max height single leg box hop
Rope climb skill work 

Conditioning 
5 Rounds 
Every 90 Seconds; 
3 Power Cleans at week 1 weight 
Max chin ups 

*Post total chin ups as score  

Recovery 
Walk 400m 
50 wall slides 
Pec smash 

If you have not yet seen the T-shirt samples please do so! We need your in put on sizes, styles etc.  

On Saturday we will be doing a 5K obstacle run at the 10am class.  A few of you may have noticed the new wall at the gym.... this will be included in the obstacle race! The high school was in for some obstacle course training last week, they finished the week off with a fun 5k race around town.  We thought it would be cool to do it as a group as well.  You get extra points if you are still in your Halloween costume from the night before.

Prep
5 min focused mobility 

Coach's choice dynamic 
10 Plank with hip tap 
Lunge complex 

Strength 
3x5 Back squat - same weight as Monday 
3x5 Bench Press- Week 1 weight 

Conditioning
 3 RFT
Doubles 
30 Squats 
20 Push ups 
10 Pull ups

Recovery 
Group stretch 

Wednesday October 29th 2014

Prep 
Mobility work 
Coach's choice dynamic 

Strength 
Gymnastics skill work 20 min 

Conditioning 
5 Rounds 
50 m swim 
Rest the time it takes you to swim 
Record total time 

Recovery 
Hot tub 

Tuesday October 28th 2014

Prep
5 Min focused calf mobility 
Row 1000m 
2x 
10 KB Windmill 
10 Russian swings 
10 Box Jump 



Strength 

Deadlift 
Build to week 1 5RM

Conditioning 
"Metabolic Mayhem" 
21-15-9 
Power Cleans 95/135
Burpees 

Rest 2 min 
21-15-9
KBS 35/50
Sit ups 

Rest 2 min 
21-15-9 
Deadlifts 95/135 
Box Jumps 


Recovery 
Walk 400m or Row 500m 
Double bully stretch with a buddy 
50 Banded goodmornings 

Monday October 27th 2014

We are excited to announce that CFPC is now carrying ProMega 3 Fish oil.  Why supplement with fish oil? 
EFA or Essential fatty acids are fats that can not be produced in the body but are crucial to good health. Omega 6 fats are pretty easy to come by and can be found in animal fats, nuts and seeds.  Omega 3 fats on the other hand are not as easy to come by; therefore supplementation is necessary for;

Nervous system function and brain development- Omega 3's keep our brain cells more "fluid" which allows messages from neurochemicals such as seratonin to be transmitted more easily. speeding up the brain to muscle pathway decreases our risk for Alzheimer's, memory loss and other mood problems.  Several studies have  shown a decrease in ADD and ADHD by implementing fish oil.   Fish oil boots mental focus and concentration in and outside of the gym!  

Insulin sensitivity - More fluid cells= easier uptake of glucose into our cells. This is a great thing, we store glucose in our muscles as fat- when this fat is mobilized and uploaded into our cells we use it for energy creating decreased fat and more muscle.  Isn't that what we all want? 

Cardiovascular Health- It seems like omega 6's take a bad rap- they don't but they do cause our cells to become rigid. Anyone that has ever heard of atherosclerosis or hardening of the arteries knows this is a disaster waiting to happen.  Keep those cells soft bro- get some Omega 3's in to keep cells fluid.  

Inflammation- Omega 3' fats  do the opposite of omega 6 fats. Omega 6 causes inflammation in the body and omega 3's reduce inflammation.  While we need some degree of inflammation (think bee stings box hop mis hap's etc) we need omega 3's to reduce inflammation in the muscle breakdown that happens with our training to speed up our recovery.  Decrease inflammation to increase the fluidity of our joints and become more supple! 

Prep
Bottom squat position prep 5 min 

10-8-6 
Plank with foot tap 
Shuttle runs
Samson stretch 

Strength 
It is a de-loading week 
3x5 Back squat at week 1 weight 

Conditioning 
40-20-10
Wall ball shots
T2B 
Double unders 

Recovery 
Walk 400m 
25 Banded air squats 
Calf smash

Canyon School is setting up a new playground tomorrow all day.  If you have any spare time to offer please stop by and help out! They are brining the gravel tomorrow so the more bodies the better.

Prep
5 Min focused mobility 

5 Min AMRAP
30 double unders 
20 Mountain climbers 
10 Air squats 

Strength 
Gymnastics skill work 20min 

Conditioning 
5RFT
50 doubles 
25 Sit ups 
25 Push ups 

Recovery 
Row 500m at an easy pace 
Calf smash 
Pec stretches