Resisted Movement 5x5

WOD

Choose two separate movements, one each for the upper/lower body and perform 5x5 reps/sets. Example: Weighted dips and weighted lunges. Go Heavy!

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Spend the remaining of your time working on a mobility deficiency. Example: tight shoulders, hips, wrists, or trunk.

Congrats to Ben Coad for a job well done on his PT test for ROTC! He Pr'd the run 6:29, push-ups 60 and sit-ups 44, can't get better than that! Ben is graduating this year and will be attending college and participating in ROTC.

We apologize for not posting the first Coach's Challenge WOD, we are working out the details. It is coming soon!

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Matt commented on 12-May-2011 09:56 AM

Way to go Ben!

Corey commented on 12-May-2011 07:59 PM

Great job Ben! Amazing progress in a short time! 5x5 backsquats today - 185-205-215-225-235. Then 5x5 weighted ring pushups and weighted ring dips - body weight, 10lbs, 15, 20, 25. Worked on going as deep as possible on each rep. Then Charlie and I went
to the track and did the endurance wod - 3 rds of 200m, 400m, 600m sprints with 20# vest. Equal time of rest between sprints. Butt kicker. Times were :36, 1:23, 2:30; :38, 1:32, 2:31; :38, 1:31, 2:22. Charlie kicked my tail.

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Body Weight Progressions

Sorry, we had to cancel the 8am and 9am classes tomorrow. We will still have the 10am class. Again the date of the class is 9/11/2010. Many of our athletes will be at the Spur On 5k Run at Glenview Baptist Church! Come cheer them on! The race starts at 8:30am.

WOD

Choose 2 Body Weight Progressions and do 5x5 of the movement with resistance. For example, weighted pull-ups, dips, push-ups, lunges, split squats etc....

Use the rest of your training time to work on your most limited mobility pattern doing dynamic, static and relaxed stretching...

Post loads and stretches to comments

Way to go Athena! Athena has been working for months on her running. Recently she took the time to have us analyze her running form and develop a plan for improving it. Wow! Athena's mile pace before was over 12 minutes. Yesterday, she ran a 5k without stopping in 29 min. You go girl! Desire, discipline and determination....

We had a great showing at the Zoi Nutrition 101 Seminar! Hopefully, everyone learned some stuff they did not know and got to try some great paleo, zone and primal friendly foods. Thanks to Michele for making us some great foods and giving us some great ideas! I did not mention it, but if you think the Primal Blueprint model of dieting is the way for you, check out this link. Mark Sisson is having a primal 30 day challenge. Might be just the thing to help get you started. Also, we will be posting more links and food manufacturer information on the food blog today.

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Erin commented on 10-Sep-2010 08:04 AM

Pull-ups and split squats. I started the pullups dead hang with the green band. Tina said they were too easy for me so I moved to the blue band and had trouble after two reps. She encouraged me to kip and I FINALLY figured out the movement!! Knocked out 5 with no problem. Knocked out the next set too! Moved to the Red band. Took a little more to get the movement but I got those without much struggle. I can't wait to try un-assisted when I'm not fatigued. Thanks for the encouragement, Tina!! I'm never touching that blasted black band EVER again!!! Split squats--50, 50, 50, 60, 60. Once I started getting tired, stability was the hardest part on these. Definately feel it in my non-working hip flexor and quad, in my working leg hip and but! Wow I'm gonna be sore tomorrow. The best kind of soreness, though! I accomplished something today that has been elusive for 8 months!!! Good job, morning crew! Pete...you are a BEAST!

Tina Neuwirth commented on 10-Sep-2010 08:51 AM

Erin, AWESOME accomplishment this AM! You'll be in the virgin pull up club before you know it. Great effort to everyone else as well. Nice PR on the push ups, Pete! I did pull ups and split squats too. Pull ups: BW, 2.5#, 5#, 7.5#, 10# (technically a PR, because I have gained about 10# with the pregnancy so far, so add 10# to all those numbers!). Split squats: 36#-50#-70#-90#-106#, also a PR. I could have sworn I had done 106# before, but it must not have been with 5 reps so it showed as a PR when I posted it on the white board. Not a bad morning considering I really did not want to get up!

Peter commented on 10-Sep-2010 09:24 AM

Great work this morning to all! I chose pushups and pullups.
Pushups: 60-80-115-135-155(4). This was a PR for me. Pullups: 38-45-55-65(2)-53(4). Great job Erin! You really went all out!

David commented on 10-Sep-2010 04:17 PM

Sorry I haven't been in... I've been fighting off a cold this week. I sure am missing it though!

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Weighted Pull-Ups

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Coach D commented on 16-Mar-2010 07:31 AM

Posted on endurance blog. Enjoy the day, this one's unique! Oh, they're all unique, God only makes one of each...D

Tina Neuwirth commented on 16-Mar-2010 07:40 AM

Push Press 3-3-3-3-3: 65-75-80-85-95 (PR, I think). 30 box jumps (18" since I am not at the gym today), 60 sit ups, 90 squats: 3:00. 23 seconds better than my last time, but I guess the 2" smaller step might account for alot of that. Enjoy the rainy day everyone!

Corey commented on 16-Mar-2010 06:56 PM

Today's wod w/ 24" box - 23:08. Pullups - 18, 25, 35, 35,35(4) pullups were harder this time for some reason.

Elisabeth commented on 16-Mar-2010 08:19 PM

CFFTWOD-RB/RB+10/Kipping/RB+10/Kipping: Sub Row for run 800M 1st rd/500M rest. 10#WB, 20 in box jump= 21min. Glutes growing from yesterday's Split Squats.

Troy commented on 16-Mar-2010 08:28 PM

WOD - 27:31. Did 2 rows and 2 runs. Pull-ups
30-30-30-30-30. Coach Matt had the 4:00 class try to use
approx 70% of our PR consistently for each set of 5 reps.

Troy commented on 16-Mar-2010 08:49 PM

Nice glaring bald spot on that ol' guy in the pic!

Coach D commented on 16-Mar-2010 09:39 PM

Great work by all! I know that this one was a longer one, but we need that every now and then. Remember, a little of this and that, makes for a well rounded athlete! Remember to check out the endurance blog.

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Wieghted Pull-Ups

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Melisa commented on 25-Feb-2010 12:37 PM

Matt is still getting over his pulled muscle from deadlifts on monday. We did yarn work yesterday for our WOD! 9 BIG bags of leaves! I will be with you today in spirit I have a parent meeting at 6 tonight. ENJOY!!!

Todd commented on 25-Feb-2010 02:05 PM

I could tell Matt was really hurtin' after Monday, but did you have to reduce him to YARN work filling little hand-stitched bags of potpourri? How demoralizing that must have been for him...Oh, what good husbands will do for their lovely brides!

Melisa commented on 25-Feb-2010 02:37 PM

Todd you are funny. It is really about what wife's do for their WONDERFUL hurt hubby's! That was my first time in my LIFE picking up leaves!

Todd commented on 25-Feb-2010 06:58 PM

Seriously, heal well Matt, sounds like the missus is a great nurse! Did yesterday's WOD- Push press 135, 145, 155, 165(4), 170(f), 170(2)- Thrusters/ Burpees 5'27"...I don't know what happened...there weren't any fire breathers there tonight, clearly not me! Clayton, as always, was an exceptional coach. Isn't it about time somebody gave that man a raise?!?

Cesar commented on 25-Feb-2010 08:25 PM

Guessing Melissa delegated Matt to YARN work in light of the WIEGHTED pull ups WOD.
Miss you guys and be back tomorrow

Athena commented on 25-Feb-2010 10:54 PM

Weighted Pullups: 3 rounds unassisted kipping pullups (wohoo), last 2 rounds with red bands.

Jennifer commented on 26-Feb-2010 06:38 AM

I wanna be Athena when I grow up. Way to kick it on those pull-ups!

Terra commented on 26-Feb-2010 08:21 AM

Cesa...that's too funny, I laughed when I saw that, too.

Terra commented on 26-Feb-2010 07:48 PM

Corey, I am hoping to beat my PR, 23:35, but all of my "races" have been halves or full marathons the past 10 years or so. I am kind of nervous about how crowded it will be and there are lots of turns, so we'll see. I plan to run negative splits and give it everything I have!

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Weighted Dips

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Elisabeth commented on 19-Feb-2010 07:29 AM

Great Photo Terra. And may i say, great, ginormous delts!!! (yesterday, learned what delts are LOL..now i can appreciate em!)

Terra commented on 19-Feb-2010 08:11 AM

Think I might need to do some photo-training Darin, how to catch people's best facial expressions, ha!
Okay Pete, ugh, can NOT believe I let you get me again on tabata...can't wait until next week. Great job this am everyone. Thanks Tina for showing us how to squat faster, you are amazing!!!

Terra commented on 19-Feb-2010 08:16 AM

Ha...Elisabeth, I just googled delts! I used to run w/the wife of the VP of our bank. We saw him yesterday and he said "the girls" (I used to LSD with) had run 16 miles last weekend and he asked if I was running Cowtown. I sheepishly admitted I was doing "just" the 5K, since "the girls" would NEVER run less than a 15K. I should have said, Yeah, but have you seen my delts? LOL! I did kind of smirk when he said, so what's your 5K, like a 25 or something...I just smiled and said, "we'll see..."

Tina Neuwirth commented on 19-Feb-2010 09:59 AM

Great work to all this AM. I am excited about having a regular compliment of morning people again, and welcome to the mix Amber! I have to brag on Terra a bit...I am proud that you are doing "just" the 5K and bet you'll blow any previous time out of the water. You were supposed to do an 85% 1 mile this AM and came in under 7:30! My best mile ever was 7, so you go girl! This AM I did dips 5x5 (body weight on all except the last two with the red band, but I felt like I must have been gaining weight with each set!), good mornings 3X5: 55, 75, 95, 105, 115, and a 1000 m row: 4:32.

Coach D commented on 19-Feb-2010 02:47 PM

Terra,I purposefully posted this pic. Hehe. U looked a little hacked at Josh, I know you were'nt but that's what Fran does to ya! Already miss all u guys. Keep it real in the box. Train hard, have fun and help each other out. CF Rocks!

Corey commented on 19-Feb-2010 07:52 PM

Weighted dips - Started at 18# and moved up one kettlebell size each round, ending up at 70#. Tabata squats - 21-21-21-20-20-20-20-20. 1000m Row then 800m run. Didn't keep time on the run,, but the 1000M was about 3:22. My quads and gluts were about shot. We had some heavy dips in the box tonight.

Reed commented on 19-Feb-2010 09:13 PM

Weighted dips I started at 18# and moved up one kettlebell each set until 70#. I tried 105# 2 times at the end to see if I could and was pretty pumped that I did! Tabata squats 17-16-16-15-15-15-16-16. My thighs felt like they weighed a ton after that so my mile wasn't totally enjoyable. I had fun tonight though and everyone did great. Thanks for the encouragement Corey and Chad!

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Weighted Pull-Ups

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Tina Neuwirth commented on 19-Jan-2010 07:43 AM

Today I did an HQ WOD from last week. It was 60 secs squats then take that number and subtract from 60 and do that many pull ups in the next minute, then 60 seconds squats, then push ups the same way, then squats, then sit ups the same way and keep repeating the pattern until you could not stay in the guidelines anymore. I just did 28 minutes, because my squats are pretty fast, so I did not have to do alot of the other stuff. I did a few extra sit ups just for the challenge, but I was happy to do lots of squats and give my arms a break today! Happy pull ups to you all!

Todd commented on 19-Jan-2010 02:49 PM

Tina, I did that WOD last night, except subbed sledge hammers for sit-ups (or pull-ups). But, I only did it for 12 minutes because that's what I thought it said. 28 minutes!!! WOW.

Tina Neuwirth commented on 19-Jan-2010 04:34 PM

Todd, it did not actually specify, but said go until you can no longer stay within the parameters (until you cannot get the pull ups or push ups done in the allotted time). Good thing for me is that I have fast squats, so I was able to give my arms a break. It was more about doing 60 squats in 60 seconds MANY times. I think I counted 862 squats!

Todd commented on 19-Jan-2010 05:01 PM

Wow, again. I thought my legs/ hips were hurting today...you'll have to let me know how tomorrow feels!

Tina Neuwirth commented on 19-Jan-2010 05:35 PM

Normally I tolerate squats pretty well (BW squats at least). I am pretty sore from the heavy DLs yesterday though (as well as the knees to elbows!). We'll have to see how I do with that many reps...stay tuned!

Christi commented on 19-Jan-2010 07:06 PM

Pull ups 5x5 with green band on all rounds. CFFTW WOD: 4 400m runs-2:12, 2:23, 2:35, 2:35. Much room for improvement...but getting stronger every day!

Corey commented on 19-Jan-2010 08:39 PM

Pullups-25,35,45,50(4),45(4). Only had time for one 400m run-1:12. Felt good to run fast again. Or at least TRY to run fast. I will get the other intervals in some time this week after I see how the knee feels tomorrow. No pain so far!

Troy commented on 19-Jan-2010 10:04 PM

Pull-ups 10-15-25-30-45(2). Run times - 1:25, 1:29, 1:31, 1:32. The ol' knees liked running on the track. Kudos to all the new On-Ramp people!!

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