Featured Athlete – Jennifer Haley

 

Around this time last year my children began going to CrossFit after a friend of my sons  had introduced us to it. After watching them for a few months I worked up enough nerve and begin to ask around to see if it would be something I could do also, but I never acted on it. At the end of May last year I went to the dr for numbness in my legs and arms and found out that not only was my cholesterol out of control I but I was in serious danger of becoming a full-blown type 2 diabetic. I decided it was time to take charge of my life and sighed up for the women’s Boot Camp on MWF my first day it took everything I had to get out of my car but I loved it.  The Women in that Boot Camp had become family to me. That summer lost around 20-30 pounds but September 16 my life changed forever. We started a 60 day paleo Challenge. I had been working out but I never gave my diet much thought until then. At the end of the Challenge I was down 60 pounds from the date of starting CrossFit and my  blood work showed that I was no longer in danger of becoming diabetic but I was hooked and I kept pushing on. I talked myself into signing up for a beginners competition which was totally out of character for me and now I can’t wait to do another one. I have not only lost a total is 74 pounds I feel like a completely different person. I no longer look at myself with disgust and I hold my head up high.  I will be forever grateful for the amazing coaches that continue to push me and for finding such nonjudgmental, relaxing place where  I have  never felt not good enough or out of place.

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Exoplanets

 

Building The Garden From Scratch

3 Rounds:

5 OHS: From the racks
- Rest 60 seconds
7-10 Pistols: work up in degree of difficulty
- Rest 60 Seconds

For Time:

200m Sandbag Run 45/30#
50 KBS 53/35#
30 Box Jumps 24/20″
20 Front Squats 135/95#
100m Sled Pull 90/60#
20 Front Squats
30 Box Jumps
50 KBS
200m Sandbag Run

 

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Turn Key

 

 

12 Minutes: Clean and Jerk touch and go – 3 rep

  • Must do all 3 without letting go of the bar
  • find a heavy set

 

3 Rounds:

10 DB Burpees 45/30#
10 DB Push Presses 45/30#

3 Rounds:

25 Sit-ups
25 Double unders

3 Rounds:

10 Man Makers ( Push-up plus row each arm ) 45/30#
25 DB Flutter Kicks (45/30#)

 

* No rest between rounds

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Throttle Button

 

 

Hand Stand Progressions- 10-15 minutes

Box Walks – body in pike position on a box. Shift and lift a half  circle each direction.

Partner Kick Ups – Kick up with partner. Spot on the same side as first leg to kick up with. Partner, helps with positions. Elbows, tight body, toes pointed

Handstand Shifts (against wall: -hands flat on ground (shift side to side feeling more weight on each shoulder).

 

For Time:

400m run then,

8 Rounds:

10 Pull-ups
10 Ring Dips

Finish with 400m run

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Cerulean Blue

 

 

CFBC Gardening Crew

Partner Wod :

25 Min Amrap:

5 DB Snatch + Lunge ( each side )
10 Heavy WB Shots  ( 30/20# )
15 Sit-ups

- Alternate turns completing rounds. Score = total rounds and reps completed by both partners

Cash Out:

5 sets of Ring Dip / Pull-up  10 second negatives

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Pitch Fork

 

The CFBC Community Garden!

Thank you to EVERYONE who came out and put in work, or donated for the garden! Soon we will have fresh: Cucumbers, Bell-peppers, Squash, Zucchini, Tomatoes, Watermelon, Black Berries, Cilantro, and Rosemary!

There are many responsibilities in maintaing and cultivating the garden. A weekly list of upkeep includes pulling weeds, watering, and more will be posted in the gym. In order to have fruits and veggies from the garden please accumulate some time maintaining this SWEET garden. This is our first attempt at this, and if all go’s well we will keep it going yearly!

So far, so good!

Pause High Bar Back Squats 2 – 2 – 2 – 2 – 2

  • ADD more weight than the first week
  • Hold for a minimum of 3 full seconds

 

” Christine ”

3 Rounds of
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20″)

 

- Must weigh in, if going for a board spot!

 

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Touch And Go

Billy – Taking on 14.5

A. (4×2) Heaving Snatch Balance  - Feet start in the landing position. Dip, drive, and land in a full OHS. Keep the weight light to moderate

- Rest 60 seconds

B. (4×5) Bulgarian Split Squats – One foot rest on a bench or box. The other in the lunge position. Squat down and return to extension. 5 reps on each leg. Keep the weight light to moderate

- Rest 60 seconds

For Time:

21 Chest 2 Bar Pull-ups
42 Wall Ball Shots ( 20/14# )
15 Chest 2 Bar Pull-ups
30 Wall Ball Shots
9  Chest 2 Bar Pull-ups
18 Wall Ball Shots

This Saturday starting at 11am, we will be building raised garden beds at CFBC! We need your help! If you would like to help, we have a list of tools, and supplies needed on our FB event page. Check it out!

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All Time Greats

 

Dave Durante – Power Monkey Camp Coach

 

Bench Press 3 – 3 – 3 – 3 – 3

 

For Time:

25 Russian KB Swings (70/44#)
25 Hand Release Push-ups
25 Russian Twists (20/14#)
200m Farmers Carry (53/35#)
20 RKB Swings
20 HR Push-ups
20 Russian Twists
200m Farmers Carry
15 RKB Swings
15 HR Push-ups
15 Russian Twists
200m Farmers Carry

 

This Saturday starting at 11am, we will be building raised garden beds at CFBC! We need your help! If you would like to help, we have a list of tools, and supplies needed on our FB event page. Check it out!

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Prom

 

 

Hand Stand Progressions – 12 Minutes

  • Partner Wheelbarrow walks ( Pull-up rack to concrete, then switch with partner )
  • Partner Kick ups ( heals together, and toes pointed )
  • Partner HSPU ( Tripod position to the bottom, and press out with partner assisting )

 

” Diane ”

21-15-9

Deadlift 225/155#
Hand Stand Push-ups

 

This Saturday starting at 11am, we will be building raised garden beds at CFBC! We need your help! If you would like to help, we have a list of tools, and supplies needed on our FB event page. Check it out!

 

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Betty

 

 

 

Strict Ring Dips 5 – 5 – 5 – 5 – 5

  • Increase load each set
  • Full range of motion, no kip or bend in the knees

 

3 Rounds:

50 Double Unders
10 Man Makers 45/30# ( Push- up, Row each arm )
7 Bar Muscle-Ups ( substitute 14 Strict Pull-ups )

 
This Saturday starting at 11am, we will be building raised garden beds at CFBC! We need your help! If you would like to help, we have a list of tools, and supplies needed on our FB event page. Check it out!

 

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Fly Fishing

 

Weight lifting Coaches – at Power Monkey Camp!

Pause Front Squat 2 – 2 – 2 – 2 – 2

  • Hold in the rock bottom position for 3 FULL seconds, bounce and return to the top, repeat for a second repetition
  • 65-70% for ALL sets ( lighter or heavier if necessary )
  • Rest 2 minutes EXACTLY between sets

 

” Nancy ”

5 Rounds:

400m Run
15 OHS 95/65#

 

This Saturday starting at 11am, we will be building raised garden beds at CFBC! We need your help! If you would like to help, we have a list of tools, and supplies needed on our FB event page. Check it out!

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