Friends of CFS
| Zone 101 class at CFS on May 31st at 9am with workout to follow. This class should be interesting and informative. It will focus on the basics of the Zone and how to get started. We will also cover practical application tips about eating out, cheat days, and equipment that will set you up for success. The class will be taught by Jay Roughton, CF level 1 certified trainer, Zone wizard and good friend. Email me to let me know if you are coming. CF Snohomish and CF Redmond members are free anyone else is $10. |
| CFS t-shirts, sweatshirts for adults and kids should be available within a week. Check the site for updates and ordering information. |
| May 13, 2008 30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Comments (360)Compare to 080324. Subbing and ScalingTry jumping muscle ups. If you choose the pull up/dip option you can sub jumping pull ups and assisted or bench dips as needed. As always record your results and improve on them next time. |
| May 12, 2008 Overhead Squat 3-3-3-3-3-3-3 reps Post loads to comments. Comments (284) |
| May 11, 2008 "Fran" Three rounds, 21-15- and 9 reps, for time of: Post time to comments. Comments (529)Compare to 080331. Subbing and ScalingScale weights and reps to your ability. Sub jumping or band assisted pull ups. Don't die. As alway, record your results and improve on them next time. |
| May 10, 2008 Happy Rest Day! A great 2 block Zone snack. 1 Cup Strawberries .5 oz. (about 25-30) Chocolate chips 3 Tablespoons Whip Cream (the kind in a can) Add a couple ounces of protein on the side and you've got a crazy delicious two block snack. |
| May 9, 2008 "Diane" 21-15-9 reps of: Post time to comments. Comments (453) |
| May 8, 2008 Four rounds, each for time of: Rest as needed between efforts. Post times for each round to comments. Comments (451)Compare to 080401 |
| May 7, 2008 "Elizabeth" 21-15-9 reps of: Post time to comments. Compare to 080417Subbing and Scaling Watch this WOD demo. Scale weights and reps appropriately. Sub bar or bench dips for ring dips. As always record your results and improve on them next time. |
| May 6, 2008 Happy Rest Day! |
| May 5, 2008 For time: Jump one foot above reach each rep. Be sure your chest hits the floor on each push up and hold solid plank position during the push up. Post time to comments. |
| May 4, 2008 Shoulder press 1-1-1-1-1 reps Post loads to comments. Comments (248) |
May 3, 2008 Maggie-Triple extension on the DB clean. "Murph" For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.
Compare to 071012 Subbing and Scaling Scale distance, and reps to your ability. Sub jumping or band assisted pull ups. Sub knee push ups. As always, record your results and improve on them next time. |
| May 2, 2008 Happy Rest Day! Hopefully better weather in on the way. This article had some good grilling tips and fun summer recipes to keep you in the Zone during your spring and summer barbecues. |
| May 1, 2008 Complete as many rounds in twenty minutes as you can of: Post rounds completed to comments. Subbing and Scaling Use weights that are appropriate for you. Sub jumping or band assisted pull ups for kipping pullups. Shorten the time. If you don't know how to do the execises click the "Exercise Demos" link on the left. As always record your results and improve on them next time. |
| April 30, 2008 Run 5K Post time to comments. Comments (446)Compare to 080311. Subbing and Scaling Remember before you run to check your results from last time so you have something to shoot for. For a change you could row a 5k on a C2 Rower. If you can't run a 5k, pick a distance you can handle and run that. As always, record your results and improve on them next time. |
April 29, 2008 Sean vs. "The Bear" Thruster 1-1-1-1-1-1-1 reps Post loads to comment. Comments (469) Subbing and scaling Start with a weight you can handle with perfect form. Increase weight each rep until you get to a weight that you cannot get all the way over head with full lockout or where form faults become too much of an issue. Rest 2-3 minutes between sets. As always, record your results and improve on them next time. |
| April 28, 2008 Happy Rest Day! Tired of using the same foods to make up your Zone blocks? Try Brazil nuts for a unique and healthy source of fat. 3-4 nuts would make 4 blocks of fat. Here is some reading on them. Brazil nuts. |
| April 27, 2008 Jenny O. (my amazing sis) gets her first muscle up at CFS. Amazing Jen. We love you! It was a huge day at CFS. Steve and Scott got their first muscle ups. Kris, Jen and Casey tore up Tabata This. I swear they barely quit moving the whole 16 minutes. Our large group WOD for the day was "The Bear." You'll notice on the video Freddy got up to 150#. CFS firebreather, Sean beat that with only a couple months of CF experience, topping out the leader boards at 160#. Don't let the girls be out done though. Jenny O. came in at 90# (soooo close to getting 100#) and Charity got 110#. Everyone put in some truly gutsy performances. We have got some seriously amazing athletes here. What a privilege to train with you all. Thanks. WOD: Five rounds for time of: Post time to comments. Comments (318) |
| April 26, 2008 Deadlift 3-3-3-3-3 reps. Post loads to comments. Comments (422)Compare to 071208. |
| April 25, 2008 Interesting article. God's Workout I guess you are a true Crossfitter when this lady's slams feel like compliments. CF Watertown Here is a rebuttal and an interesting look at why we do what we do. "Angie" For time: Post time to comments. Compare to 080301Subbing and Scaling Sub jumping pull ups and knee or elevated push ups as needed. Sit ups can be anchored or unanchored. As alway record your results and improve on them next time. |
| April 24, 2008 Happy Rest Day! Interesting lecture. Listen and decide for yourself. "Big Fat Lies" with Gary Taubes - The Stevens Institute of Technology |
| April 23, 2008 Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Comments (468) |
| April 22, 2008 Back Squat 5-5-5-5-5 reps Post loads to comments. Comments (454)Subbing and Scaling Use weights that are appropriate for you. Focus on proper form and full range of motion. Record your results and improve on them next time. |
