Wednesday January 19, 2022

Row, Row, Row your boat!

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WOD

“BARNHART’S BET”

[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

Tuesday January 18, 2022

Jake is crushing the Wall Walk/Deadlift WOD from a few weeks ago!

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WOD

Monday January 17, 2022

The 8am WOD working through their Rowing!

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WOD

“C2 CINDY”

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

* Score = Total Rounds + Reps of “Cindy”
* Pick-up where you left off after row

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5FRx

EAT

Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.
Myth #2:
“Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.
Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.
Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.
Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Full Article: https://www.precisionnutrition.com/cost-of-getting-lean

Sunday January 16, 2022

Sara is getting after it on the Bike!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“TIGGER”

On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders

*Score = Lowest Round of Double Under Reps
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5FRx

REGENERATION SUNDAY
AMRAP 15:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups

For Quality not rounds

Saturday January 15, 2022

How would you caption this photo?!

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WOD

“TRIPLE TROUBLE”

[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run

[Time Cap= 45 Minutes]

*Score = Time it takes athlete’s team to complete the workout
Teams can partition however they’d like
Must complete movement before moving on to the next

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5FRX

“Excellence” is a term thrown around when hard work translates into achievement. But that’s not actually how it works. Excellence is not a metric of achievement, it’s a metric of commitment. Just because you’re successful doesn’t mean you’re committed, and it doesn’t automatically equal excellence.

That’s because excellence isn’t about how hard you’re working- it’s about how hard you are working relative to the best in the world. Are you doing everything in your power to get half a percent better, no matter how difficult it is or how long it takes? If your level of commitment makes people uncomfortable, you’re on the right track.

You’ll know you’re close when they start calling you obsessed.

Friday January 14, 2022

Gina is making sure to catch her Power Clean with “High” Elbows!

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WOD

COMPTRAIN STANDARD”

AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees 🙂
10 Power Cleans (95/65)
10 Bar Facing Burpees 🙂
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees 🙂

*Score = Rounds + Reps
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5FRx

CONNECT

Friendly competition is a great way to connect with people!

One of the best ways to connect with other CFD family is sweaty, out of breath people rolling around on the gym floor discussing “How far did you get in the workout?”

“I always wished we had played more. I know he made me a better player and I hope I made him better at some stage.”
-John McEnroe about Björn Borg

Thursday January 13, 2022

Mike is Modifying his workout with Back Squats. There are always ways to make any WOD work for everyone!

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WOD

“STATION WAGON”

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Row
Minute 6: Rest

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

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5FRx

THINK

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
-Epictetus

“Motivational speaker Jim Rohn famously said, “We are the average of the five people we spend the most time with.” The way we think, the way we feel about ourselves, and the choices we make are directly related to the people we spend the most time with. Your most important tool to sharpening your life is surrounding yourself with good people.

Choose your future by choosing who you spend your time with.”
-Sarah Gardner (Daily JAM)

Wednesday January 12, 2022

Jake is crushing his Wall Walks!

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WOD

PART 1: BARBELL FRONT SQUAT

6 sets of 2:
Barbell Front Squats

*Score – Heaviest Load

PART 2: “THREE STRIKES”

AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)

[Continue To Add 3 Reps Each Round]

*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.

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5FRx

TRAIN

Looking for extra Conditioning?

Did you know Concept2 posts a Workout of the Day?

https://www.concept2.com/indoor-rowers/training/wod

Tuesday January 11, 2022

Bryan is leading the 8am on the Assault Bike!

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WOD

“BOUNCER”

For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

*Score = Time it takes to complete the workout

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5FRx

SLEEP

“As we age our normal resting heart rate decreases, then increases. Find out how and why this happens and ways to maintain a healthy heart rate throughout your life”

Full Article: https://www.whoop.com/thelocker/whats-a-normal-heart-rate-for-my-age/

Monday January 10, 2022

Liz is setting a new Deadlift PR!

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WOD

“MARSTON”

AMRAP 20:
1 Deadlift (315/225 or 75% of 1RM)
10 Toes to Bar
15 Bar-Facing Burpees 🙂

*Score = Rounds + Reps

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5FRx

EAT

Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, almond flour, amino acids, cacao, chips, coconut water. . .

https://whole30.com/the-official-can-i-have-guide-to-the-whole30/