CrossFit Benchmark: "Hope"

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

Scaled – (55/35)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Rick Roll"

Strength
Hatch Squat Week 10 Day 2

WOD
12 Minute Ascending AMRAP
3 Hang Power Cleans (115,75)
10 Double Unders
6 Hang Power Cleans
20 Double Unders
9 Hang Power Cleans
30 Double Unders…etc

Level 2 95,65
Level 1 75,45

*HPC go up by 3. Double Unders go up by 10*

And….HOOK GRIP TODAY!!!

Olympic Lifting Class **6:00PM Only"

Warm up: 35 jumping lunges, 35 jumping squats- 2 rounds

3 rounds- 5 strict press, 10 push press 5 squat cleans 10 power cleans

Drill: 10 rounds of: 3 power cleans&3 jerks

(95/65) 

*b/w rounds do 10 front rack lunges

Complex: 1 hang squat clean + 1 push jerk + 1 split jerk

Ascending each set. 5(1+1+1)

Strength: Front squat (with 3-5 sec hold at bottom) into push press, then push jerk

*start light enough to do push presses, get heavy enough to have to jerk.

"Brofessor Bromethius von Broski and the Brosesh Chronicles"

Partner WOD!

2 Times through Each
Partner A completes 100m farmers carry (2p,1.5) while Partner B completes as many Burpees as possible. Then switch.

Then

2 Times Through Each
Partner A completes 200m run while Partner B completes as many KettleBell Swings (2,1.5) as Possible. Then switch.

Then

2 Times Through Each
Partner A completes a 250m row while Partner B completes as many pull-ups as Possible. Then switch.

*This is scored by total reps and total time*

Level 2 (1.5,1)
Level 1 (1,.75)
ADV Strict Pull Ups

Baby Mac, Gear and CFK KB Club

Hola Amigos…

Couple items to check-in on

1) Baby Mac has arrived!! Welcome little Will! Both baby and mom are doing fine. And despite the fact that "Philbert" lost a close race to "William" in the name dept, we could't be happier for one of our favorite families. We will be organizing some meals for Laura & Co, so if you are interested please send a note to Laura Francoeur, who is organizing (laurafrancoeur@gmail.com)

2) T-shirts - are in! And going like flapjacks…if you're interested, grab one shortly or they'll be gone. We are working on the next t-shirt design already, as well as a new hoodie. Stay tuned. 

3) The Rig - it's here, we need it, and it's going up…soon. Thanks for your patience, we're figuring out a date over the next week or so to get it up. 

4) CFK KettleBell Club - We are now 7 months out from starting the program, and have a whole pack of animals who are dedicating themselves every month to their fitness. Great job everyone! SPECIAL shout-out to Glen…who knew he would be gone for 15 days in July. So what did he do? He came in 15 days straight to keep his streak alive….love the dedication, Glen. Great work, and great example of No Excuses…

For the newbies, CFK KettleBell Club is awarded to any member who maintains 15+ class attendances for 12 months straight. Upon achieving this, each member of the club will receive a personalized CFK KettleBell. You can start your streak any month…so start now!

Here's where we stand with KB Club. Congrats everyone!

7 Months

Ros

Greg Mac

Katelyn

Will Berry

Laura Mac (unfreakinbelievable….superwoman)

Tailspin Malaspino

Karen Barry

Glen

Jen Maser

Casey D. 

Jill Widdop

5 Months

Steph P. 

Matt Morin

Danny C. 

4 Months

Rob Kelly

Ashley Short

3 Months

Brendan

Jodi D.

2 Months

Will H.

1 Month

Kristen K

Lauren D. 

All for now…

-Mike

"Creepy Fraggle"

WOD
800m Run
3 Rounds
3 Power Snatches (115, 75)
6 Box Jumps (30,24)
9 Toes to Bar
600m Run
2 Rounds
3 Power Snatches (135, 95)
6 Box Jumps
9 Toes to Bar
400m Run
1 Round
3 Power Snatches (155, 105)
6 Box Jumps
9 Toes to Bar

ADV – 135/95, 155/105, 175/120
Level 2 – 95,65/115,75/135,85
Level 1 – 75,45/95,65/115,75…OR….75, 45 all rounds/non-ascending

*If you want to try a heavier set of weights for today’s workout, but 3 reps per round is too many, keep the weight the same but do 1 power snatch per round. This will give you practice moving heavier weight while fatigued.

"Release the Kraken"

Strength
Hatch Squat Program - Week 10 Day 1

WOD
AMRAP 12
20 Cal Row
15 Wallballs
20 Pull-ups

CrossFit Hero WOD: Lumberjack 20

We have had a heavy week with a lot of volume…great work everyone! It comes to a head today with an awesome Hero workout. Given many of the movements this week (cleans, squats, heavy KB's, deadlifts), be absolutely sure to mind you back and joints. You got stronger this week, just be sure to listen to your body. As always, communicate with your coaches and scale accordingly. 

Great week, all of you...

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. 

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. 

This workout is in honor of these soldiers, one month after the murderous rampage.

"Lumberjack 20" 

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (115lbs)
Run 400m 

"That's My Mamma"

Strength
Deadlift
3-3-3-3-3

Unbroken WOD

3 Rounds
20 UB Kettlebell Swings (2,1.5)
40 UB Double Unders
20 UB Thrusters (95,65)

Level 2- 75,50, 20 Double Unders
Level 1- 55,35, 40 singles

*Every time you break up your set complete 150m row or restart your set

*If double unders give you trouble, scale the number down to something that you can aim to complete unbroken. The goal is to get through each set unbroken. Take the rest that you need to get through it unbroken.

"R.I.P. ODB"

Strength
Hatch Squat Program Week 9 Day 2

WOD
AMRAP 12
15 Shoulder to Overhead (115, 75)
20 Burpee Lateral Jumps

Level 2 95, 55
Level 1 75, 35

OLYMPIC LIFTING CLASS 6pm Only

Warm Up:  turf: OH Lunges down, Front-Rack Lunges back 2x. Then, 3 Rounds: 10 Snatch Grip DL, 10 Snatches

Complex: 1 Low-Hang Snatch + 2 OHS  6(1+2)  Increase weight as you go.

Drill: 10 rounds of 2 touch-n-go snatches, 7 Goblet Squats(105/75)(2/1.5pood)

Drill: 5 pulls from low-hang, 5 OHS (105/75)  * 3 second pause at bottom of OHS

Strength: With remainder of class: Find a heavy 1 rep Snatch

CrossFit Kells Memorial WOD: "Darren"

We hope you all can join us for a special workout today...

One of our own has just lost someone close to them. On Sunday morning, Matt Morin lost his friend Darren to a brain tumor. Darren was "the highest caliber of friend", and was taken entirely too soon. 

Matt asked if we could remember his friend's life with a workout today, and we could not be more honored to do so. 

Matt designed the workout himself. It is long, and it is difficult…as it should be. If you are able to join us today, please give this your best effort. For Darren, and for the fact that life is fragile and ridiculously short. 

We are all lucky to be able to do what we do, and to have what we have. Matt…thank you for reminding us of this. 

This one's for Darren...

"DARREN"

30 minute AMRAP:

15 Deadlifts (135, 95)
10 Power Cleans
5 Cleans
Run 200m
10 HSPU
50 DUBS
20 KB swings (1.5, 1)

"Dark Helmet"

Strength
Bench Press
3-3-3-3-3

WOD 1

7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (20/14)

Rest 5 Minutes

WOD 2
21-15-9
Push Press (95,65)
Toes to Bar

Level 2- 75,45
Level 1- 65,35

"Meat Wallet"

Strength
Hatch Squat Program Week 9 Day 1

WOD
AMRAP 12
10 Deadlifts (275, 185)
15 Box Jump-overs
20 Calorie Row/200m Run

Level 3 – 225, 155
Level 2 – 185, 135
Level 1 – 155, 105

"Tollbooth Willy"

Partner WOD!!

In teams of Two
26 Minute AMRAP

Partner A rows 500m or runs 400m
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A finishes the row/run
Switch and repeat.
(score is reps of hang power clean and jerks)
 

Partner A Rows 500m or runs 400m
Partner B does AMRAP wall balls (20/14)
Switch and repeat.
(score is total wall balls)

Partner A rows 500m or runs 400m
Partner B does AMRAP Double Unders
Switch and repeat. Score is total dubs divided by 10

Partner A rows 500m
Partner B does AMRAP wall climbs
Switch and repeat.
(score is total wall climbs)

If above is completed in less than 26 minutes, start over and continute until 26 minute cap

CrossFit Benchmark WOD: Angie

WOD (25 Min Cap)
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 3- 75 pull-ups
Level 2- 75 reps of each
Level 1- 50 reps of each

If you are unsure how to scale this workout, start at L1. If you finish much faster than anticipated, go back and do another 25 reps of each to make it L2.

Rest as Needed

Ca$hout
800-600-400m Run
Rest 1:1 or complete with a partner

"Piggly Wiggly"

Strength
Hatch Squat Program - Week 8 Day 2

WOD
AMRAP 12
10 SDHP (95/65)
15 Burpee Box Jumps
20 KB Snatch (53/35)

Level 2 – 75/55; 35/25
Level 1 – 65/45; 25/18

OLYMPIC LIFTING Class 6pm Only

WarmUp; 2 Rounds: Plank Walk-outs into a pushup, front Rack Lunges. 3 Rounds: 3 Position Squat Clean, 10 push-press

Complex: 1 Strict Press + 2 Push-press + 3 Push-Jerk + 4 Split Jerk. *Increase weight until strict and push press need to be eliminated. Then do: 3 sets of 3 Push, and 4 Split

Drill: EMOM 10: odd- 2 squat cleans at 75% 1rm. even: 5 strict c2b, 10 ring push-ups

Finisher: With time remaining in class: get to a heavy 1rm Clean&Jerk
 

Gear, Swag, Memberships, Macros, Booty and Fun

Alright all you hamburgers & cheeseburgers…lots of CFK stuff cookin'. Let's get into it…

1) Gear - Our Rogue shipment arrives over the next couple of days. Expect to see a couple more rowers, couple more boxes, and TEN more feet of rig for your pull-up/muscle-up/TTB/knee-to-elbow pleasure. We'll be adding this extension to our current rig as soon as possible!

2) Swag - Our latest t-shirt order should also be arriving this week (see the WOD/Blog on the homepage for the design). If you would like one, grab one at the front desk for $25 after they arrive. This one is a tri-blend and I am hoping it is well-received…please let us know your feedback!

We like our new friends at Strange Planet Printing and will be doing a lot more work with them. ALSO, we will be placing a second order with them shortly that will include a different t-shirt design, as well as a new CFK hoodie design. This next order will be pre-order, so we will send you all the images of both items and you can let us know if you're interested!

3) Annual Memberships - Over the past 15 months we have had various inquiries about longer term memberships/discounts, which many of you have chosen. With a few more of these requests recently, we have updated the website with an official offering for 12 months and 6 month memberships (20% off and 10% off respectively). If you are interested in this level of membership, shoot me a note or catch up with me/Erin at the gym. 

4) Nutrition - Erin's nutrition program is in full swing, and the first crew of participants is counting those macros, eating clean and seeing results (great work everyone!). We will be updating the website with more resources and info on this program. Any questions about joining the program in the meantime, please contact Erin.

5) Big Booty Judy (I see you, Short) - We are 8 weeks into the 12 week Hatch program. Phenomenal work by everyone…we can literally see people getting stronger (we almost broke the PR Bell last week). Keep with it during this last month and COMMUNICATE with your coaches. Stay safe and lift smart….I can't wait to ring that Squat PR Bell with all of you in 4 more weeks!

6) The Second Annual Tops Ops CFK Westin Farms BBQ Extravaganza sponsored by Tito's Handmade Vodka and KillCliff - Remember the date change! We will see you at Casa de VanHaur on Saturday, September 3rd for some food, booze and fun. Can't wait!

All for now…

-Mike

"Delta Bravo"

Happy Wednesday errr'one! Quick note on this week...

You may have noticed already, it is a heavy week with a lot of volume. BE SMART. Listen to your body. Rest when needed, and scale where needed. For today, do not feel that you have to go super heavy on the deadlifts or Bear Complex IF your body is telling you not to. 

Pay attention to where you are with the Hatch cycle, check-in with your coaches on the status of your back and joints, and proceed appropriately. 

Strength
Deadlift

2-2-2-2

WOD
5-4-3-2-1
Bear Complex (155, 105)
Double Unders x20

Level 3- 135, 95
Level 2 115,80 Level 1 95,45
ADV- 175, 120

Ca$hout
3 Rounds
20 Sit-ups
30 Hollow rocks

"Phat Axl"

Skill
Turkish Get-up
3-2-1 ascending in weight

WOD
3 Rounds
In 3 Minutes Complete
400m Run
Then AMRAP Muscle-ups
Rest 1 Minute
In 3 Minutes Complete
500m Row
Then AMRAP Goblet Lunges (2,1.5) / OH Lunge*
Rest 1 Minute

Level 3- Ring Dips
Level 2- 1.5,1, Ring Dips
Level 1- 1,0.75, Ring Dips
ADV- Double Overhead KB Lunge (1.5,1)

– Coaches tip –
if your overhead position is sound give the overhead kb lunges a shot or start smaller with an overhead barbell (95/65)

"Droopy Noodle"

Strength

Hatch Squat Program - Week 8 Day 1

WOD

AMRAP 12

20 Cal Row or 200m Run

20 KB Swings (2/1.5)

75 Double Unders

L2 - 1.5/1.0

L1 - (1.0/.75), 150 Singles

"Vote for Pedro"

Pahhhtnahhhhhhhhh WOD!!!!

1) With a partner:

Accumulate 75 Hang Power Cleans (135/95). You can only accumulate hang power cleans while your partner is holding a handstand

Run 400m together

75 Synchronized Air Squats

Run 400m together

Accumulate 75 jumps over your partner (one person jumps over the other at the hip while they are holding a pushup position)

Run 400m together

Give your partner a "Top Gun Style" High and Low Five slap. This is not optional. 

2) Immediately upon completion of said Top Gun Style slap, you have EXACTLY five minutes to each work up to your heaviest hang power clean