Workout of the Day: Monday, 4.20.15

Liberty Barbell Classic

This weekend we will be hosting the LBC Classic all day Saturday and Sunday. In lieu of the event, please note our modified schedule on Mindbody from Friday – Sunday. There will be “At Home” workouts posted on both days for those who still want to train. We hope to see many CFCC’ers stopping by to support our LBC athletes!




MOVEMENT PREP: Foam roll/lax ball adductors and lats for 4 minutes
1 Round: 10 Cat & Camel, 30ft High Knee Walk to Spiderman Plus Hip Lift w.OH Reach, 10 Pause Wall Facing Squats, Lat Activation Hold in Pronated Grip x 1 min


A1. Back Squat @ 65% x 5 reps x 4 sets, Rest 60 seconds
A2. BB Bent Over Row x 5 reps x 4 sets @ 21×2, Rest 60 seconds


5 Rounds
10 Front Rack Lunges (115/75#) *alternating
10 S2O (115/75#) *Push jerk preferred
10 C2B Pull-Ups

Workout of the Day: Sunday, 4.19.15



MOVEMENT PREP: Lax ball feet and calves for 3 minutes, KB mash adductors 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side
3 Rounds: 15 air squats, 10 scap push ups, 5 scap pull ups


In teams of 3 with one person working at a time,
1200m Relay Run w/med ball (20/14#)
100 Pull-Ups
200 Push-Ups
300 Goblet Hold DB Reverse Lunge (45/20#)
1200m Relay Run w/med ball (20/14#)

Each partner runs 400m w/the medball and passes onto the next partner. Every member must run before moving onto the pull ups. Mixed gender teams can choose to all run w/the same ball or women may use a 14# ball. 
Board Score: COND (Time)

Workout of the Day: Saturday, 4.18.15



Part 1
Every 90 seconds for 12 minutes (8 attempts)
Clean + Hang Clean + FS
Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep and successfully make the life to go back up in weight.

Part 2 (3M/3F, or split into even teams alternating gender)
100 Double Unders
15 Power Snatches (135/95#)
100 Double Unders
15 Power Cleans (135/95#)
100 Double Unders

-if you do not have double unders consistently then substitute is a 250m row
-Tunnel Fashion – you cannot advance to the next station until the person in front of you has completed their work in entirety. Each team may start with a male or female, but genders need to alternate (unless teams are uneven). P1 starts on DU’s then advances to PS. P2 can begin DU’s when P2 is on the snatches. P1 cannot advance to snatches until P1 has completed all of their snatches. It will continue in this fashion until the last member has finished their 3rd set of DU’s.

Part 3
With the time remaining athletes can play rowling. If 9 frames are played and an athlete hits 100 on their 9th frame they can go again and replace a better score with a worse score. Every meter you are away from 100m there is a burpee penalty between frames. I.E. if you land on 97 meters your score is 3 and you must complete 3 burpees before your next turn. If your score is 103, the same rules apply.


MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes, mash adductors 1 min/side, super front rack stretch w/band 1 min/side
2 Rounds: 5 air squats w/5 sec pause in bottom, 5 heel elevated air squats w/5 sec pause in bottom, 5 frankenstein squats w/empty barbell and 5 sec pause in bottom


A. Front Squat – Rest as needed
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90-95%
Set 6 – 2 reps @ 85%
Set 7 – 4 reps @ 80%

FINISHER: Time Permitting
2-3 sets
KB/DB Walking Lunge x 60ft unbroken @ tough weight, Rest 90 seconds
Weighted Plank Hold on elbows x 60 seconds, Rest 90 seconds


MOVEMENT PREP: lax ball upper trap in glute bridge x 10, 10 cat & camel, 60ft jog, 60ft high knees, 60ft high skips, 30ft spiderman + OH reach, 30ft crab walk fwd, 30ft lateral lunge


A1. L-Sit or Tuck Hold on parallettes x 20 seconds x 4 sets, Rest 60 seconds
-if you cannot do an L-sit do a tuck hold. If you can start with an L-sit but cannot hold the full 20 seconds switch to a tuck for the remainder of the time
A2. L-Seated DB Strict Press x 5 reps x 4 sets, Rest 60 seconds


6 minute amrap @ 90% effort
200m run
20 air squats
5 burpees

-Rest 3 minutes-

800m run @ max effort

Workout of the Day: Friday, 4.17.15



MOVEMENT PREP: Spiderman/Wall Quad stretch 1 min/side, Banded lat stretch 1 min/side
3 Rounds: 10 goblet squats, 10 glute bridges, 10 hollow rocks


A. Squat Clean @ 75% 1RM Clean x 2 reps x 2 sets, 80% x 1 rep x 2 sets
B. Back Squat @ 65% x 5 reps x 3 sets


In teams of two, switching complete movements
4 Rounds
500m row
12 Box Jumps (30/24”)
15 Pull Ups

P1 completes 500m row, P2 box jumps, P1 pull ups, P2 500m row, etc. until 4 rounds are complete
Board Score: ST (Heaviest Sq Clean), COND (Time)


MOVEMENT PREP: Lax ball pec x 10 passes/side, Lax ball to upper trap x 10, tricep mashing w/softball x 1 min/side
2 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, db external rotation x 3010/side x 5 reps


A1. HSPU x 5 reps x 3 sets, Rest 60 seconds
-use scaling option that allows for proper tripod shape on each bottom position where you can get through 10 reps without having to kip. Options include (Downward Dog PU, Box, wall, with spotter, freestanding, etc.)
A2. Arch Rock (Superman) x 30 reps x 3 sets, Rest 60 seconds
B1. Ring or Bar False Grip Hold x 20 seconds x 3 sets, Rest 60 seconds
B2. Ball Push Up x 25 reps x 3 set, Rest 60 seconds
C. Tempo Pull Up x 3-5 reps @ 31×3 x 3 sets, Rest 60 seconds
D. Overhead Plate Hold x 1 minute x 2 sets, Rest 1 minute (Time permitting)
-weight should be tough. Elbows completely locked and shoulders open as much as possible. 


Workout of the Day: Thursday, 4.16.15



MOVEMENT PREP: Foam roll t-spine and hamstrings 4 minutes
2 Rounds: 10 wall facing ohs w/pvc, 10 leg swings (side/fwd/bwd), 10 kip swings (focus on hollow to superman)


A1. Good Morning x 8 reps x 3 sets, Rest 60 seconds
A2. TGU x 1/side x 3 sets @ tough weight, Rest 60 seconds


For time
KB Swing (24/16kg)

-Rest  5 minutes –

40 OHS (75/55#)
30 T2B
20 OHS (75/55#)
10 T2B

HSPU scale can be L-seated DB strict press or Negatives to 1 abmat
Board Score: ST(TGU), COND (Part 1, Part 2)

ANNOUNCEMENT FOR THOSE NOT ON FACEBOOK! I (Meg) am selling some awesome apparel to support my new venture, Iron&Spice, once I move to Seattle. They’re beautifully illustrated by the incomparable Ramsey Beyer (a former CFCC’er!) to celebrate the best things in life – barbells and good food. They’re available in ladies racerback tanks, ladies tees and men’s crewneck tees by preorder only. Orders are due by the end of the day today (THURSDAY 4/16) by emailing Shirts will be in by the weekend of the LBC Classic. Check out mockups and artwork below – Thank you all so much for your support!

ironspicemockups_final1 liftheavyeatwell

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