Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview – July 31st, 2017

“The true masters are still on the field when the fun ends.” — Reinhold Messner

WIP Highlights

Get to a nutrition seminar this month!  Spots fill up fast.  SOGO is really heating up and we’re almost to the end.  Jordan Garcia will be here this weekend for the handstand workshop.  The 4th annual Guardians for Garrett Kickball Tournament is upon us!

Nutrition

Get to those nutrition seminars!  We have another one this week out North at 6 p.m., and in two weeks, August 22nd, we have another specialty seminar at West called “The Skinny on Fat” where Coach Sara will talk about why fat has gotten a bad rap over the years, and why you really need it in your nutrition.

Handstands

The workshop is filling up and spots are limited!  Check out the blog post or Facebook page for more details, or just e-mail Coach Rick!

SunzOutGunzOut

I know you guys are stacking on a ton of reps and the commitment has been awesome!  I was baffled to see so many athletes finish the Bring Sally Up planks and immediately hit up some sit-ups and handstand holds.  Amazing work guys and gals!  Here’s your next week:

Nutrition

Cut out sugar!  That’s right, no added sugars.  Check your labels!  Usually this is the first thing in the challenge and the hardest, but you will get the most bang for your buck in changing your nutrition by cutting out this one little ingredient.  You will be uncomfortable for a few days if you have a lot of sugar in your diet already, but just commit to it!

Fitness

Plank holds!

Novice:  accumulate 4 minutes

Rx: accumulate 8 minutes

Rx+:  accumulate 12 minutes

Don’t forget, you have all the other things as well!  Run/row, sit-ups, push-ups, handstands, and planks.

Guardians for Garrett

We’re getting teams together for the Guardians for Garrett Kickball Tournament taking place on August 26th!  It will be a lot of fun and it’s for a great cause.  Mark your calendars and keep an eye out for more information on how to register your teams.  We’re looking to get a team of 10 from each location.

The Week

Monday – Alternating EMOM+

Alternate between rowing, KBS, rope turns, and l-sits every 90 seconds.  Just enough rest to make a hard interval each round!

Tuesday – Tank Top Tuesday!

Break out those tanks today!  It’s all shoulder work.  Start with some handstand push-up work, then a metcon of 2 rounds of 25 and 50 handstand push-ups and wall balls.

Wednesday – Strength Day

Work up to a heavy single on hang power cleans, then hit a tabata mash-up of sit-ups, RDLs, and jumping lunges.  Focus on quality reps and strength development, not just all the reps you can get.

Thursday – Shoulder and Midline Stability

Work through 3 rounds of KB waiters walks, ring push-ups, and medball runs.

Wednesday – “Rich”

Start off with 13 full snatches at 155/105, then move on to 10 rounds of 10 pull-ups and 100 meter sprints.  Finish with 13 full cleans with the same barbell.

Saturday – Synchronized CrossFit

In teams of 2, complete 5 rounds of toes to bar, hand release push-ups, deadlifts, and box jumps.  Pick your partner wisely!  Push each other, but don’t try to beat them.

Week In Preview – July 10th, 2017

“The true masters are still on the field when the fun ends.” — Reinhold Messner

Thanks to everyone who came out to celebrate the 4th of July at CFK!  We had a blast!

We hope everyone has also gotten in their SunzOut GunzOut challenge for the week!  For the next week you still have your challenges from week 1, plus:

Nutrition:  Eat your greens!  Make sure to get a serving, 2 fists, of healthy vegetables at each meal!

Fitness:

Novice – Accumulate 100 sit-ups

Rx – Accumulate 150 sit-ups

Rx+ – Accumulate 125 toes to bar

Don’t try and do these all in one day!  Get them done throughout the week!  As with all the coming fitness challenges, make sure to go for quality.  Stop before bad reps.  We want you to practice perfect reps and get the most out of it that you can, not just fumbling through.

Workshops

Want to do handstands like this guy?

Jordan Garcia Balance demo 2016 from Jordan Garcia 亀 悟 on Vimeo.

Well lucky for you he is coming to CFK for a workshop on handstands!  Check out this blog post for all the info for how you can sign up.

We have another speciality seminar in nutrition coming up out North on the 18th about Social Nutrition.  How to still eat healthy when you’re out with friends and family.

The Week Ahead

Monday – Track and Gymnastics

800 m repeats, and use your pace from the 1 mile test run from June 16th.  Try and maintain your pace for each round.  In between rounds you will be performing some gymnastics skill work to both develop the skill and also practice under fatigue.

Tuesday – Push/Pull/Squat

21-15-9 of thrusters, pull-ups, overhead squats, and hand release push-ups.  The goal will be sub 15 minutes, hopefully closer to 10.  Try to go unbroken on barbell work.

Wednesday – Scotty

In honor of Scott Deem of the San Antonio Fire Department, who lost his life in a four-alarm fire while searching for survivors.

AMRAP 11 minutes of 5 deadlifts, 18 wall balls, and 17 burpees over the bar.  The deadlifts will be heavy!

Thursday – Split Jerk Work

Split jerks from behind the neck, which helps keep the elbows under the bar and push straight up.  Start with doubles for four sets, then drop down to singles for six sets.

Friday – 4 person teams!

Partner 1: Row 500/400 m, or bike 1250/1000.  Rotate stations when this is completed.

Partner 2: Max distance DB bear crawl

Partner 3: Max reps single leg lateral plyo skier

Partner 4: 50 ft med ball crab walk, the max KB swings until rower is finished.

Saturday – Partner Run and S2O

Run 200 m together, then accumulate some shoulder to overhead.  Start at 50 reps at 135/95.  Once completed, run 200 m together again, then divide up 40 at 155/105.  Continue running in between sets for 30 at 185/125, 20 at 205/135, and 10 at 225/145.  Finish with another 200 m run.

 

Handstand Workshops

Beginner & Intermediate Handstand Workshop with Jordan Garcia

When:

Beginner Workshop – Saturday, August 5 @11:30am

Intermediate Workshop – Sunday, August 6 @11:30am

Where:

CFK West

9311 Kingston Pike

 What:

Come learn from one of the best handstand performers around! Jordan Garcia is a circus performer and teacher. His main discipline is handbalancing, but he also trains acrobatics, parkour, and aerial straps. He is mostly self-taught but has trained with Yuval Ayalon, Andrey Moraru, and Miguel Sant’ana. Jordan always wants to show people that with enough passion and hard work anyone can achieve high levels of skill in whatever they choose to do.

How to Register:

Email coach Rick ([email protected])

Beginner Handstand Workshop (90-minutes)

Prerequisites: None

Cost: $50 (CFK members), $65 (non-CFK members)

 

This workshop is for those who have spent little to no time on their hands and want to achieve their freestanding handstand.

The beginner workshop will cover the following:

  • How to properly warm up and prepare our bodies for handstands (wrist, shoulder, spine, and hip stretching)
  • Proper body position. How each piece of your body should be for the most optimal and aesthetically pleasing handstand for you
  • How to strengthen and mobilize your body so you can hold a handstand with greater ease and cleaner lines
  • Progressions to work up to the freestanding handstand
  • Mindset necessary to understand balancing on your hands

 

Intermediate Handstand Workshop (2 hours)

Prerequisite: 20 second freestanding handstand (no walking)

Cost $50 (CFK members), $65 (non-CFK members)

This workshop is for those who have a freestanding handstand and are looking for the step towards more advanced two arm movements.

The intermediate workshop will cover the following:

  • How to properly warm up and prepare our bodies for handstands (wrist, shoulder, spine, and hip stretching)
  • Basic handstand shapes
  • Basic entries into handstand
  • Press handstand progressions
  • Mexican handstand progressions
  • How to strengthen and mobilize your body so you can hold/press into a handstand with greater ease and cleaner lines

 

 

 

 

Week in Preview – January 2, 2017

Happy new year to everyone!

We hope everyone had a happy and safe holiday season, and we know that many of our athletes started the year off with a bang at the Calhoun’s New Year’s Day 5k.  Congrats to everyone who completed it and all those who set a PR!

Weight-loss and body transformation are two of the most popular resolutions to take on every new year.  Maybe you’ve made that same resolution for years and years and struggled to follow through.  We’re here to help out!  Talk to a coach about setting goals and following a nutrition plan in the new year.

Row’d Royalty starts this week!  Get signed up!  The first workout will be released on Thursday.  We’ll be holding heats on Sunday mornings at both locations.  Come out and have some fun!

Onto your week!

Monday – Cindy meets DT

We’ve got a long EMOM alternating with some calorie rows, rounds of Cindy, and rounds of DT.  Keep a consistent pace and get some rest between rounds.

Tuesday – Back Squats and Shuttles

4 RM back squat today, followed up with death by 10 m sprints.  Keep it up as long as you can!

Wednesday – Jump, jump around!

3 rounds of power snatches and burpee broad jumps, a little rest, followed by 3 rounds of front squats and box jumps.  Sub 8 minutes for each set is the goal.

Thursday – Work That Grip

3 rounds of double unders, toes to bar, and deadlifts.  Cap is 10 minutes.

Friday – Partner RED Friday!

Thrusters on thrusters on thrusters.  Break up your reps however you want.  Reps go down as the weights go up.  If you make it to the end with time to spare, AMRAP the last weight.  Goal in 20 minutes?  Make it to at least the 3rd set….out of 5.

Saturday – Gymnastics and Powerlifting

Pull-up negatives and strict pull-ups.  Followed with a descending ladder of chest to bar pull-ups, KB/DB medball bench press, and back squats at bodyweight.  Not for time.  For quality.

Looks like a fun week of programming and a great way to start off the new year!  We can’t wait to see you.

Happy new year and see you on the floor.

-Coach Scott

Week in Preview – December 26, 2016

HAPPY HOLIDAYS, EVERYONE!

Thanks to everyone who came out for the 12 Days of Christmas WOD on Friday and to Friday Night Lights!

 

We hope you had a safe and happy holiday over the weekend and are ready to get back to the gym!  It’s the perfect time to start setting goals for the new year!  Talk to a coach and make a plan for the coming year.

 

Don’t forget, half-marathon training is starting up soon.  10 weeks of training is only $200 for current members, and we have a special 10 week special offer for new members who can get 2 weeks CrossFit FREE!  Plus, if you bring in a friend who signs up you’ll get a credit on your next auto draft.  Everyone wins!

 

We have a limited schedule at both locations on Monday the 26th

North – 8, 9, 12, 4, 5

West – 8:30, 9:30, 12, 3:30, 4:30

Regular schedule on January 2nd!

 

Now for your week ahead!

Monday – Dragon Flags!

Back squats, Dragon Flags, and Single leg Dumbbell Deadlifts.  Work up to heavy 3 on back squat.  Dragon Flags look like a toe to pole, but they are WAY harder.  Check out the video and we’ll give you some more pointers in class.  We’ll end with 10 rope climbs!  Try to go legless, but you can practice your climbing skills with these videos.

Tuesday – Boulder Shoulders!

Work up to a heavy 3 for Push Jerk today, then do a descending ladder of heavy push jerks and toes to bar.  High load and high volume, so scale accordingly to get everything done in just one or two sets.

Wednesday – Chipper AMRAP!

Chip your way through 5 different movements and try to complete 1 round in 12 minutes.  If you’ve got time at the end, start over!  Over head squats, double unders, pull-ups, power cleans, and handstand pushups are on the table.

Thursday – Team Row Off!

Get ready for the Row’d Royalty competition for the month of January!  More details are coming this week about it, but it’s going to be a fun competition in the gym where anybody can and EVERYBODY should participate!  It’s all about helping the team out!

Friday – Spc. Luke C. Williams

Two different workouts today, but there are time limits!  Finish 3 rounds of heavy thrusters and box jump overs as fast as you can because at the 10 minute mark you switch to 3 rounds of deadlifts and 400 m runs.

Saturday – Partner Snatches and Wall Balls!

This one is tricky!  You get to rest while your partner works.  3 sets of the same volume of work, but broken up into different amounts to allow for heavier weight.  Confused?  Check it out:

1 round

18 power snatches

54 wall balls

2 rounds

9 power snatches

27 wall balls

3 rounds

6 power snatches

18 wall balls

Weights go 115/75, 135/95, 155/105.  Each work interval should be 5 minutes or less.  Work hard, work fast.

It’s a fun week ahead before we get into the new year.  We look forward to seeing you this week!

 

See you on the floor!

-Coach Scott