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