Stephen K. looking way excited about his turn to sprint!


REMINDER- THIS SATURDAY, 5/25/13, WE WILL BE RUNNING "MURPH" AT 10:00AM FOR THOSE ATHLETES REGISTERED FOR THE EVENT PRIOR TO SATURDAY. WE ARE ALSO KEEPING OUR 8:00AM AND 9:00AM CLASSES FOR THOSE OF YOU WHO WOULD STILL LIKE TO DO A WOD, BUT CAN'T MAKE IT AT 10AM OR WOULD LIKE SOMETHING A LITTLE LESS GRUELING THAN "MURPH"!

WE CAN'T WAIT TO SEE YOU THERE!

ME Upper
then,
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)

CFI Gym Towels are available!!

Hey CFI, the weather is changing (finally!) and with that comes warmer temps. Warmer temps = more sweat. More sweat = the need for a towel (and a water bottle, of course!). If you do not have a gym towel, we happen to have them available for purchase at the gym! Paper towels in the gym are meant for drying hands and cleaning up spills, so let's be a little more green and bring a towel! Let's get sweaty!

Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps
(strict press twice as heavy as you can, then push press as many times as possible)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no snaking or loss of midline integrity)
Rest 2-3 minutes
then,
Every minute, on the minute, for 10 minutes perform:
7 Thrusters
3 Burpees

*Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

COMMIT!



No Excuses (Button), write your results down!
Accountability is the reason why so many athletes have success with our program. At CFI, we define ourselves as coaches not trainers. We are not here to pick up after you, change your weights, or write down your results as you progress through our program. You are accountable for everything that you do inside and outside of the gym to achieve the goals you set from the beginning. We are here to guide you like a basketball coach from the side line. This coach wouldn't stand next to his point guard making every decision/action for him. He stands back to observe and guide the athlete through his career.

We have reminded you since you started your CFI journey that writing down your results is one of the most important things you can do for your success. Yes, it takes time and energy but there is NO EXCUSE. We have even added a feature to the side of our website where we post whiteboard photos every night just in case you forgot your scores. We will stay accountable for updating these scores just like YOU athletes will be held accountable for posting their results to their notebooks and Beyond the Whiteboard account.

It it's worth doing, it's worth writing down...

ME Lower
then,
In teams of three, complete three rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings
50 Box Jumps

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

Gymnastics Seminar group shot!

Teams of two must complete the following as quickly as possible:
1200 Meter Run
50 Power Cleans (135/95 lbs.)
100 Pull-Ups
200 Anchored Sit-Ups (your partner will anchor your feet)
1200 Meter Run

The above tasks are totals for the team of two. Partition reps as you see
fit, but only one partner can be working at any given time.

Name this athlete!!!

Take a guess who's hangin' out during the gymnastics seminar!

DE Lower
then,
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps