Taking our O-lifts to the next level!

Chad encourages Kevin to push his knees back just a little more...

The first session of our Olympic lifting class taught by Chad Vaughn was fun, inspiring and very challenging. The athletes made great strides in their positioning and understanding of how to generate power, but also see there is much more to learn.

WOD

Bench Press

3 x 5

AMRAP in 10 min.

10 x burpees

10x ring dips

10 x pull ups

The stage is set...

Weights have been selected, loaded and ready. The weekend is over and it is time to get back to work!

WOD

Mr. Joshua

400 m run

30 sit ups

15 deadlifts

She knows all the stars...

Delaney working on getting some celebrities to join us at CFG

Well we made it through another week...you all did great on the WODS and I did not crash our website...Happy weekend! Go USA!

WOD

Weighted Step-ups

3 X 5

AMRAP in 10 min.

3 HSPU

6 Pull-ups

9 KTEs

12 KB cleans (6 rt/6 left)

Welcome aboard Rick...

Good job Rick...now let's get those elbows up and hips pushed back...

CFG welcomes a new member to the "Dark Side!" Rick started this month and is already blasting through the WOD. Julie, his wife, also started this month in the new 6:30am class and, from what I hear, is also doing great - not that the trainer of that class is biased in anyway ;)

WOD

10 power cleans/1 burpee

9 power cleans / 2 burpees

8 power cleans / 3 burpees

....continue until....

1 power clean / 10 burpees

Rest Day...

Yes, I am a nerd. I spend a lot of time (probably too much time) "researching" the Internet for all things workout, fitness, diet and health related. So, while Ginger used Wednesday's blog posts to discuss diet, I thought I would share some of the sites I have found to have useful information. In an effort to make a smooth segue between Ginger's blogging and mine the first site I offer is www.leangains.com . This is basically a blog written by Martin Berkhan and is all about using intermittent fasting (IF) to improve performance and body composition. To me diet has three parts: quality (what you eat), quantity (how much you eat), and timing (when you eat). while Martin does get into quality and quantity, it is the timing piece that interests me about his work. So check it out (I think it is pretty work/family safe - maybe a couple of bad words here and there) and see what you think...IF, it's how I roll!

Kettlebell Complex

You mean you can do more with a kettlebell than just swing it? Right on...and today we take the first step toward adding more complex movements into the workout. As Pavel would say, "Enjoy, comrades!"

3 rounds for time of:

10 x KB complex ** (alt. between right and left arm)

200m

** 1 KB complex = 3 snatches, two overhead lunges (one left/one right)....don't worry, we'll show you how to do it.

It's Tabata Time!

From Men's Fitness (http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/) : The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team.The key to the Tabata Protocol's effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working. And according to another Tabata study, that formula isn't just more effective than traditional aerobic training, it's also more effective than typical interval training.

WOD

Tabata Mash-Up

4 Rounds of 20s on/10s off:

KB Swings

Wall Balls

Sit-ups

Squats