WOD 11.11.07

3 Rounds for time of:
20 Push-ups
20 Walking Lunges
10 Knee to Elbows
10 Lateral Shuffles

We divided into two teams of three athletes for this WOD. Time is taken when the last member of each group completes the workout.

Teamwork at 48 degrees.


WOD 11.10.07

"Schizophrenic Helen"

Three Rounds for time of:
(r1) 21 Burpees (r2)  21 Double Unders (r2) 21 Box Jumps
12 Pull-ups

Vertical bars are a great tool to help develop an overhead squat. A mature OHS has the bar directly in the frontal plane above the middle of the foot. Jamaal's OHS is developing nicely so we can place his medial arch very close to the bars.


WOD 11.04.07

Work for :45 at each station followed by a one minute recovery. 4 Rounds

Sandbag Toss or Burpees

Box Jumps

Kettlebell Swings or Burpees


Ring Dips

CFSBK Athletes


WOD 11.03.07

21-15-9 reps of:

Double Unders


Followed by a 200m Run

A Closer Look at our day:

11.3 Itinerary

Speed school warm up: (1-15 Minutes)

High Knees, Double Times, Skipioca, Bear Crawls, OH Lunges (fwd/rvs)

Skills: (15-35 Minutes)

PVC OHS form, B2B holds, How to find your Snatch Grip

Jump Rope single and double unders practice.

WOD(35-55 Minutes)

Explain WOD and Rx Modifications.

321 GO

Water Break and Cool down

With about 10 minutes left we did a little bit of isometric work at the top and bottom of strict pull-up

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Jump Rope: Low-Tech Heater


WOD 10.28.07


As many rounds as possible in 20 minutes of:

15 Squats

10 Push-ups

5 Pull-ups

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Every CFSBK athlete scored in the high teens today. Great work, guys!



There will be NO SATURDAY CLASS this week as I will be competing in a weightlfiting tournament at Lost Battalion Hall.

Please Check out the LBH link to the right for more information or to attend.

Sunday's 12pm class will be on as usual.



Back to Basics:
Instead of a traditional WOD, we spent an hour working some foundational skills.
Better mechanics > More efficient movement > Lower WOD Times

200meter runs (speed mechanics)
Ring Supports (Arms locked out, shoulders pushed down)
Kettlebell Swings (Posture, Rom, Relaxation)
Kettlebell Snatches ("receiving" the kettlebell)
Jumping Rope (Posture, "light" bounce, Arm placement)

Joe, Jamaal, John, John, and Erik