5.28.16 (Hero WOD Day)

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May 27, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, May 21, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Hero WOD TBA

Today’s Coaches

  • 8:45am (CF Kids)-Michelle
  • 10:00am-Michelle

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WOD 5.27.16

WOD

May 26, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, May 27, 2016

Skill Work

Glute Ham Developer (GHD)

  • Static Holds (20 sec face-up, 20 sec face-down)
  • 3 x 10 Sit-ups
  • 3 x 10 Hip Extensions

Strength Work

Squat Cleans

  • 5 x 3 (1:30 rest, between sets)

MetCon 

7:00 AMRAP of:

  • 6 Power Cleans
  • 4 HSPUs

Today’s Coaches

  • 5:30am-Trice
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-TBD
  • 6:30pm-Jeremy
  • 7:30pm (101)-Jeremy

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WOD 5.26.16

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May 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, May 26, 2016

Skill Work

Shoulder Mobility

Strength Work

Bench Press

  • 5 x 6, with a 2 second tempo down (1:30 rest, between sets)

MetCon (None)

Strength & Hamstring Rehab

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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Face it, there is no magic pill!

May 25, 2016 | Posted in The Word (Coach Blogs) | By

By: Wes Smith

How many times do you close your eyes wishing for something to take place only to open them and see nothing has changed? Whether it’s a school or work project, house cleaning, yard work, or another personal tasks, we’ve all been there. This is what so many people feel like they can do with their health and fitness. There are all kinds of fad diets, supplements, and five minute per day exercise routines that claim that you can go from couch to model in a matter of days. We all know this is a bunch of crap! Just like anything in life, becoming healthy and fit takes work. Did you gain those 20, 30, 50, etc. pounds overnight? What makes you think you can lose it overnight? Bottom line is that it’s going to take work, sweat, some setbacks, and lots of drive to make it happen.

Yes, life’s daily struggles get in the way and take us down the road of stress, heartache, and unhealthy suffering. Make your health a priority, your family will thank you in the extra years they have to spend with you later on in life. Have fun doing what you choose to do. If you pick an exercise regimen that you don’t like, you’re not going to stay with it. It’s just like eating a particular meal you don’t like; you don’t consume it at every chance, you avoid it. However, give something a try more than just once. While the first try may have not hooked you, try it again to gain a full perspective on it.

Experiment with your diet, everyone’s body is no doubt unique. What may work for your brother, sister, or friend, doesn’t necessarily fit your body’s needs. There are solutions out there, it just may take some digging to find yours. It can be very discouraging to see someone eat like crap, never gain weight, and still rock a workout. They may be hiding their “other“ challenges from the outside world and their life is not as good as it seems. That’s a whole other blog in itself though. God made us all different and unique; it’s how a person responds to life’s challenges that show their character. We will all fail at something in life, but what faith do you carry with you to put you back on track.

As a CFMK coach, I want to say that you have all of the tools you could dream of at our box to get you on track and to keep you pointed in the right direction. Granted, a coach can’t hold your hand throughout the day to keep you safe from life‘s temptations, but we can give you the tools. It just doesn’t start and end when you pass through the front door; it takes work at home, on the job, or at school. What do you do to recover? How’s your diet/meal prep? Do you wonder about certain topics and research them to gain your own opinion? The resources available to the members of CFMK are endless. Have a question, don’t hesitate or be ashamed to ask for help. If I don’t have the answer right then, I will make it a priority to get it to you or point you in the right direction. One simple question, can create a snowball of curiosity for those involved in the discussion. Just as athletes, lean on the coaches for direction; coaches lean on other coaches for that support base. Hold yourself and others to a high standard. It’s all a perfect harmony of community.

 

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WOD 5.25.16

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May 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, May 25, 2016

Skill Work

Hollow Rocks

  • 3 x 00:20 on/00:10 off

Strength Work

Deadlifts

  • 5 x 6, with a 2 second tempo down (1:30 rest, between sets)

MetCon 

10:00 AMRAP of:

  • 2 Deadlifts 275/185
  • 10 Box Jumps 30″/24″

Today’s Coaches

  • 5:30am-Trice
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 4:00pm-Trice
  • 5:30pm-Jeremy
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 5.24.16

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May 23, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, May 24, 2016

Skill Work

Pull-up Negatives

  • 3 x 5, with a 3 second tempo down

Strength Work

Shoulder Press

  • 5 x 6, with a 2 second tempo down (1:30 rest, between sets)

MetCon 

3:00 AMRAP of “Cindy” x 2:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

And then:

  • 800 m Run

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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WOD 5.23.16

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

May 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, May 9, 2016

Skill Work

Squat Therapy

Strength Work

Back Squats

  • 5 x 6, with a 2 second tempo down (2:00 rest, between sets)

MetCon (“Jeremy”)

21-15-9 reps of:

  • Overhead Squats 95/65
  • Burpees

Today’s Coaches

  • 5:30am-Trice
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-TBD
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 5.21.16 (Scenario Day)

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May 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, May 21, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Scenario WOD TBA

Today’s Coaches

  • 8:30am (CFMK)-Jeremy
  • 10:00am-Jeremy

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WOD 5.20.16

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May 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, May 20, 2016

Skill Work

Glute Ham Developer (GHD)

  • Static Holds (20 sec face-up, 20 sec face-down)
  • 3 x 10 Sit-ups
  • 3 x 10 Hip Extensions

Strength Work (None)

Power Clean + Front Squat

  • 5 x 3 @ 5RM + 10# (Rest 2:00, between sets

MetCon 

Strength & Range of Motion Work

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Jeremy
  • 6:30pm-Jeremy
  • 7:30pm (101)-Jeremy

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WOD 5.19.16

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May 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, May 19, 2016

Skill Work

Shoulder Mobility

Strength Work

Bench Press

  • 5 x 6, with a 3 second tempo down (2:00 rest, between sets)

MetCon 

15:00 AMRAP of:

  • 5 C2B Pull-ups
  • 10 Box Jumps 30″/24″

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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