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Tuesday 02052013

4
Feb

Tuesday 02052013

  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.  There are only 9 spots left!
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.
Coach Nic showing off his flexibility!

Coach Nic showing off his flexibility!

Fitness 

A1.  Take 15 Minutes to work up to a heavy 5 Rep Back Squat 

A2.  Pull-overs – 1 x 20 

B1.  Bent Rows – 3 x 10

B2.  Shoulder Press – 3 x 8

C.  3 Rounds AFAP

10 x Lateral Jumps

15 x Swings

20 x Wallballs

2 Min Rest after each round

Performance

A1.  Take 15 Minutes to work up to a heavy 5 Rep Back Squat 

A2.   Pull-overs – 1 x 20 

B1.  Bent Rows – 3 x 10  

B2.  Shoulder Press – 3 x 8 

C.  3 Rounds AFAP 

20 x Lateral Jumps @ 24inch/2oinch 

25 x Russian Swings @ 70lb/53lb 

30 x Wallballs @ 20lb/14lb 

2 Min Rest after each round 

Sport 

A1.  Back Squat – 1 x 20 Reps (-40lb – 5 Rep Max)

A2.  Pull-overs – 1 x 20

B1.  Weighted Pull-ups – 3 x ME   

B2.  Strict Deficit HSPU – 3 x ME 

C.  3 Rounds AFAP 

20 x Lateral Jumps @ 24inch/20inch 

25 x American Swings @ 80lb/53lb 

30 x Wallballs @ 25lb/16lb 

2 Min Rest after each round 

Optional Accessory 

Skill

A.  Bar Muscle-ups – 5 x 3 

B.  Ring HSPU – 5 x 3 

-Post results under comments  

 

26 Responses

  1. V-Shua

    30 min easy run. Aerobic conditioning

    5 sets of max rep push-ups. Strength/lactic threshold

    Core: cause without it you are a wet noodle.
    3 sets of front side side 15 seconds each
    3×20 hollow rocks

  2. Susan

    Kettlebell class. Matt is awesome! CFP is better than any physical therapy. Why can’t I remember that at 500 in the morning???

  3. Bob

    BS-255# 5#PR
    I liked the strength portion today. Thanks for pushing me on the BS coach Bane, you rock
    WOD 15:10

    OLY- Worked on form trying not to jump forward in snatch, c&j
    2 pause FS 225#

  4. Staci Vinz

    A1. 1 x 20 BS @ 140#
    A2. 1 x 20 pull overs @ 35#
    B1. Bent Rows @ 85#
    B2. Strict Press @ 55#
    C. Sport: 14:39 (subbed step-ups for lateral jumps).

  5. Rach

    5RM back sq: 200#!! 20# increase !!
    1RMback sq: 225!!! 10# pr!!
    Thanks to Rob for yelling & pushing to do it!!

  6. Drew

    Kettlebells, baby! And it was kind of a brute. Couldn’t maintain the 10 swings every cycle–back and grip started to go on me.

  7. Jen

    30 min easy run. Aerobic conditioning

    5 sets of max rep push-ups. Strength/lactic threshold : 5×15

    Core: cause you can never get enough of the plank and hollow rock.
    3 sets of front side side 15 seconds each
    5×20 hollow rocks