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Friday 220624 Handstand Skills and AMRAP 8

Eric and Paul push for max cals in a minute!

Workout of the Day
12 minutes of handstand skills and drills
8 minute AMRAP:
8 C2B Pull-ups
40 Double Unders
Post total rounds + reps and any scaling

Wednesday 220622 FGB Style and a PSA

As we have gotten back to normal here at The Hut, there are many things we have learned over the last 2 years that we continue to implement. One of those things is that you simply shouldn’t come to the gym if you are feeling crummy, sick, with a cough, etc. This is a reminder for ALL cases of being sick… don’t come to a workout hoping to “sweat it out”. In reality, your body needs rest, hydration, and good fuel, not a WOD. In the long run, extra rest and recovery will prove more beneficial and is consistent with our mission and your goal here at The Hut: improving fitness! If you are just dying to exercise, text one of us for an at home WOD, and we’ll send you something appropriate, or help you modify what’s on the blog. As coaches, we do not come to work when we are sick, and as athletes, you should do the same. With summer kicking off, and as more and more of us travel, this is an important reminder! Thanks for thinking of one another, CFM family. Enough with the PSA and on to Fight Gone Bad Style!

Nate and Dr Jason trudge through the burpees during Monday’s 4 round burner!

Fight Gone Bad Style
Three 5 minute rounds for max reps:
SA DB Clean and Jerks (50/35#)
Box Step Overs (24/20”)
Push-up Down-dogs
Abmat Sit-ups
Calorie Bike
-rest 2 minutes-
Post total reps completed and any scaling

Tuesday 220621 E4M x 7: 4 Back Squats

Laura goes ground to overhead with a power snatch while Max and Mike cheer her on

Every 4 minutes for 7 rounds:
4 Back Squats (AHAP)
Build to a heavy load and hold for the last 4-5 sets

Intended Stimulus
We’ll do most of the building in load before the E4M begins. If necessary, add a bit of load during the first 2-3 sets, but we’re shooting for volume here, so ensure your final 4-5 sets are at the same heavy load! You’ll be looking to build to more than 75% 1RM here (some over 80!). That means make a plan going backwards from the load you plan on using for the final 5 sets. This will help you make wise jumps in load instead of wandering. During the rest, REST. You’ll be back on the bar before you know it!

Monday 220620 4 RFT: Run, Snatch, Burpee

Happy Father’s Day to all of the CFM dads! Our community wouldn’t be what it us without you. Know that your hard work and dedication to your health and fitness is an example to all. We hope you feel celebrated and appreciated.. because you ARE! We welcome you back to The Hut with an absolute BURNER of a 4 rounder 🙂

Father and son (and ScottDavis) put in WORK during the max meter row day!

4 rounds for time:
400m Run
15 Power Snatch (45/30kg)
9 Burpee Over the Bar
Post finish time and any scaling

Friday 220617 55s Chipper Riff

Wall walks on Wednesday, and today a riff on the 55s chipper Open WOD. FUN!

14 minute AMRAP:
55 KB Swings (24/18kg USA)
55 MB Cleans (20/14#)
55 Calorie Row
55 Push-ups
post total reps completed and any scaling

Thursday 220616 5 Rounds For Quality

See, wall walks ARE fun!

5 rounds for quality:
10 DB Bench Press (AHAP)
6/6 KB Turkish Sit-up (18/12kg)
15m Sled Pull + 15m Sled Push
post all 5 sled times
post all other loading and scaling in notes

Wednesday 220615 AMRAP 20

Way to use your fitness, Scott!

2 Wall Walks*
12 Burpee Box Jumps (24/20″)
200m Run
*add 2 wall walks each round
post total wall walks completed and any scaling

Tuesday 220614 For Max Meters

Jonathan goes unbroken through Fran setting a new PR… 2:38!

On a 22 minute running clock, for max meters:
7 minute max distance row
-rest 2 minutes-
5 minute max distance row
-rest 2 minutes-
3 minute max distance row
-rest 2 minutes-
1 minute max distance row
post meters rowed at each interval

Monday 220613 FRAN

The CFM knitting club gathering was a success!

Yoga at The Hut and on ZOOM Monday at 6pm!

21-15-9 reps for time:
Thrusters (43/30kg)
Record time, load and any scaling

Compare to: June 21 2021, Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!

Saturday 220611

Saturday group classes are at 8:00 and 9:00am. Sign up in advance on MindBody and be ready for some partner fun!

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