Monday, August 31, 2015

Monday and this week's Hero WOD

This week's Hero WOD is called "The Big Lou" in honor of FC member Lucas Griffin.

Lucas is one of the softest spoken, hardest working athletes in the gym.  His strength gains over the past few years are beyond impressive.  He's a great guy, husband, friend and athlete...and did we mention he manages a BMW Race Team?  Lucas is quality from start to finish and we are proud to call him our own!

"The Big Lou"
5 rounds
5 bench press @ 225
10 back squat @225


Coaching cues:

Try to use the same weight for all sets.  Women can go heavier on squat than bench (suggested 95/135) .


Wednesday, August 26, 2015

Wednesday 8/26/15 "JT"

Skill: 
10 min muscle-up practice

Conditioning:
"JT"

In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005. 

21-15-9
Handstand push-ups
Ring dips
Push-ups


Tuesday, August 25, 2015

Tuesday 8/25/15 "Cindy 400"

Strength:
20 rep set back squat @ bodyweight or more

Conditioning:
"Cindy 400"
AMRAP 20 mins 
5 pull ups
10 push-ups
15 squats
Run 400m




Monday, August 24, 2015

Monday and the "Hero WOD for the week"

We have decided to acknowledge some of FC's members by naming a WOD in their honor.  Some may have been with us for years while others have shown up more recently and already brought so much to the table.  They show strength, but most importantly they are the FC family. 

The very first recipient is FC's kindest, most genuine member and by far the BEST muffin maker.  She recently received the "Daisy" nursing award for outstanding service in her field.  She is the hardest working Mamma Bear at FC.  She is an amazing mom and grandma.  She is a teacher.  To top it all off she is an awesome athlete.  She sets the bar high as an all around remarkable, well rounded and powerful woman both inside and out.  

We love you, Lois Lavoie!

This week's Hero WOD is called The Team One

Row 1000m, clean and jerk 1RM in 12 minutes

Coaching cues:

(Before the WOD) Warm-up to an easy 3RM clean and jerk.  
Go hard on the first 500m and cruise the last 500m.
Try to hit your best lift between 3-6 attempts.

Score is weight of best lift.  In the event of a tie the fastest rowing time wins.

 

Thursday, August 6, 2015

Thursday 8/6/15 WOD

Strength 
clean 3x3
Jerk 3x3

WOD 
5 rounds 
12 deadlifts 
9 hang cleans 
7 push jerks

Wednesday, August 5, 2015

Wednesday 8/5/15 WOD

Strength 
weighted sled push

WOD 
Strong man 
Teams of 3
3 rounds 
3 min @ each station 
1- sled push 
2- sled pull
3- farmers carry
4- tire flips
1 minute rest btwn rounds 

Tuesday, August 4, 2015

Tuesday 8/4/15 WOD

Strength
Bench press
Find max BW reps

Skill 
Max Box jump
Double unders

WOD 
5 rounds 
400 m run
20 box jumps 
20 KB swings

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...