A couple of weeks ago, I asked you to provide some thoughts/opinions of the CF2 program as it exists.
Thanks to all who responded!!
Overwhelmingly, you like the program.
A couple of things that were flushed out are:
1) You want more group workouts
2) You like your results and most of you appreciate feedback from your colleagues.
I have spoke to Mike and we will be having more group WODs. When I return, we will incorporate future dates when this occur.
Also;
We will be having our first CF2 challenge!!!
This will likely happen toward the end of April, so I would encourage each of you to train hard and eat clean. The end of April is very near, and you will want to prepare yourself well.
The structure of the event and the WOD's will be announced soon.
3-2-1...GO!!!
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WOD: Rounds 20 mins
10 Wall Balls
10 Box jumps
10 65Lbs Deadlift
10 PUB
Rounds: 5.5
Was really tired today but managed to make it. Did better then last time.
Excited about the group workout...thanks Darren...
Front squat, 10 reps / set
Loads 135,155,165,175(7 reps)
Ring chin-ups
reps 10,8,7,7
+
side bridge lifts - 20" box x 3 sets
20 reps/ side, all 6 sets
+
side bridge, AMSAP x 2 sets
Times 1:03,1:11,1:05,1:07
March 4
21-15-9
Hang Squat Clean 95#
Ring Dips
Time: 5:50
this is what i have been eating since monday.
monday mar 1
7:30 protein shake 2 coffees 2 waters
10:00 laura bar water
1:30 pork and rutabaga leftovers water
7:00 chicken breast and spaghetti squash water
Didn't go to the gym.
Tuesday mar 2
7:00 protein shake 2 coffees 2 waters
11:00 fruit source bar water
1:30 chicken ceaser salad water
7:30 tacos water
Didn't go to the gym.
Wednesday mar 3.
7:20 Vanilla Almond granola 2 coffees water
10:30 protein shake water.
12 meatball 1/2 sausage roasted peppers piece of bread water
2 starbucks coffee.
6 protein shake
8 stuffed chicken breast (stuffed with asparagus an mozzeralla cheese) and oven roasted yams. water
went to the gym and walked a mile in half an hour.
so far so good i have been able to keep the 13 pounds i lost during my time recovering off.
Allison,
I have a couple of questions:
1) how do you drink your coffee? Anything in it?
2) Has Mike suggested you try to eat every meal as a balanced (protein.carb.fat) meal?
With exception of the larabar, I don't see a lot of fat.
I'm curious.
WOD
A.Front Squad 5-5-5-5-5
1st round, used 65Lbs and the rest 4 used 75lbs
B.Push Press 3-3-3-3-3 (70Lbs)
For Time:
25 Squats
10DB Push Press 15/hand
25 Squats
10DB Push Press 15/hand
25 Squats
Time: 3.41 (Took off 27 secs)
WOD for Thursday
AMRAP in 15 mins:
-1 push-up
-3 purple chin-ups
-5 24" box jumps
Total Rounds -- 8
+
AMRAP in 3 mins:
anchored sit-ups
Total -- 95
Was SOOO disapointed with 8 rounds. It's frustrating waiting at the chin-up stage for my body to be able to do another chin-up. I was happy with 95 sit-ups though.
Darren - that's exciting to have a challenge coming up! And I'm looking forward to group workouts!
WOD for Thursday Mar 4, 2010
A1 - Deadlifts 3/135, 3/145, 3/145, 3/145, 3/150
A2 - Push-ups AMRAP x 5sets (from toes)
6/5/5/5/5
B - GHD Sit-ups, 5 reps x 4 sets
C - KBS 25lb DB 10 reps x 5 sets.
+ 1 chin-up
March 5
AMRAP in 3 minutes with a 2 minute rest between movements.
Bench Press #155 - 40 (right shoulder was crying)
GHD Situps - 35 (20 unbroken, groups of 5)
GHD Back Extensions - 90 (50 unbroken, groups of 20)
Double Unders - 112 (52 unbroken, groups of 10)
March 5
2K Row sprint
Time 7:53
Hey Darren,
i have my coffee with cream and sugar. i know its not the best way of having it black is.
they way i prepare my meat is in olive oil so i'm under the impression that, that would be conisdered the fat. As well the yams were prepared with olive oil and the rutabaga with butter.
Yes mike has told me to eat as a balanced diet carbs, fats and proteins per meal. i went ahead and bought the enter the zone book for ideas and understanding.
thanks for the questions, let me know if im on a good path.
Allison,
That sounds pretty good, except for the sugar of course. If you insist on a sweetener, try honey or agave. I would then suggest slowly reducing it over time where you eventually just have cream or black.
I also gave Judy a cookbook that provides some really tasty paleo recipes if you want to have a gander.
Good luck!!
March 06
Snatch Balance 5 reps 85lbs (this movements hurts the neck if you are not careful)
OH Squat 3 reps 145lbs - 165lbs x 1 (lost focus on last set)
Hang Squat Snatch 1 rep 125lbs (need to get more comfortable with the movement)
Over-all the WOD felt good, need to get more comfortable with a few movements.
WOD Sat Mar 6, 2010
A1. Purple band assisted chin-ups AMRAP x 4
6 / 6 / 6 / 5
A2. Press 2-3 reps x 4 sets
3/45,3/50,1/55,0/60
B. 100 walking lunges for time
4:04
No improvement on A1 or A2 but did beat my time on the lunges my last time was 5 min.
Arti Where Are You???????????
March 08
For time:
100 Squats
Row 500m
50 Thrusters #45
6:55
75 unbroken squats/ 20/5
Row 1:45
Thrusters groups of 10
WOD for March 8th
A1. Push Jerk, 6 reps x 4sets, rest 10sec
A2. KBS - 16kg, 15 reps x 4 sets, rest 120sec
B. Anchored situps, 10 reps x 5 sets, rest 60secs
C. Jump Rope, 1 min on/1 min off x 5 sets
1 - 95
2 - 67
3 - 68
4 - 75
5 - 85
My calves are still burning, good to work out with Todd and Tiff though, great motivation today guys!
WOD Mon March 8, 2010
3 rounds for time:
500 m row
12 deadlifts @ 95 lbs
21 box jumps (14")
My time today was 15 min. beating my last time of 17 mins.
Power Cleans
2/2/2/1/1/1
115/135/155/175/195/200
last couple were not the best form never the less I got it up.
3 sets for time:
7 Hang Power Clean (66% 1RM Power Clean)
135lbs
10KBS 2.5pd
set 1 - :43
set 2 - :40
set 3 - :38
WOD March 1/10
A1: Bench Press - 4-6 reps X 5sets
6-70#, 6-90#, 6-110#, 6-140#, 4-150#
A2: Side Lying Powell Raise - 7-10/arm X 4sets
10each-15#, 7each-20#, 7each-20#, 7each-20#
+
AMR in 10 Minutes - Double Unders
Reps: 401
In Phoenix
Required to use a machine for bench press. Those side lying powell raise get the shoulders burning nicely.
out
WOD Mar 08/10
3sets for time:
Row 300m Sprint
20 KBS - 2 pd (32kg)
1. 1:53 2. 2:11 3. 2:39
+
Tabata Box Jumps - 20"
(20s on/10s off X 8rnds)
Reps: 72
tough workout. the 2pd kettlebell threw me to the floor a couple of times. thats heavy!!!!
out
March 9
3 rounds for time
20 box jumps - 24"
20 KBS - 2 pd
Time 8:03
March 9 WOD
Hang power snatch, 3-3-3-3
Loads: 32,37,42,47
+
Hang power clean, 3-3-3-3
Loads: 55,65,70,75
+
Row sprint 1000m
Time: 4:10
I'm so impressed you worked out in Phoenix, Todd. Welcome back!
Thanks Alana. Truth be know Tiffany drug me to the gym and it felt good after the workout.
WOD Mar 9/10
A1: Overhead Squats for loads 10reps X 5sets
55#, 65#, 75#, 85#, 95#
A2: Chest to Bar Chin-ups, AMRAP X 5 sets
7, 5, 7, 5, 4
+
50 GHD Sit-ups for time
Time: 2:30
Thanks to Mike for the support and technique correction during workout. Helps stablize the body.
Good work Tiffany and Mike, those were tough ones today.
out
Back Squat: a tough 3 reps
135x5/225x5/275x5/300x3 - felt good
30 Back Squats @ body weight (bw 204lbs)
Row 1000 m
30 squats @ 205 (15/10/5)
1000m row 3:55
Total time: 6:01
Legs are done.
as many rounds as possible in 25 minutes
25 unanchored sit-ups
100 jump rope
20 walking lunges
15 back extensions
Rounds = 8 + 25 sit-ups
March 11
On the minute PUB's - starting from 10
6 minutes = 75 reps
March 11
5 x row sprint, 400 meters, 3 min rest
times 1:20.3 1:25.1 1:25.3 1:25.2 1:27.1
total time 7:03
March 11 WOD
Bench Press, 5-5-5-5-5, 120 sec rest
1 - 65lbs
2 - 65lbs
3 - 70lbs
4 - 70lbs
5 - 75lbs
One arm DB row 8/arm x 4 sets
1 - 35lbs
2 - 35lbs
3 - 35lbs
4 - 35lbs
AMR in 4 minutes
Russian high steps - 14" box - alternate leg every 5 reps
80 reps total
WOD:
A1. Bench Press 50Lbs 5sets @ 5 reps
A2. Band assisted chin ups 5 sets
(6/5/5/4/5) - Its tought to pull up when you you take 5 sec to lower your body.
B. Negative Push Ups AMRAP in 3mins
Reps: 36
C. Hanging high kneesAMRAP*4sets
(3/5/6/5)
Still not feeling well but debated myself in working out. Glad I did....
March 12
For Time:
10 Dead Lift
100 Double Unders
8 Dead Lift
75 Double Unders
6 Dead Lift
50 Double Unders
4 Dead Lift
25 Double Unders
2 Dead Lift
Time: 10:46
This was tough.
WOD March 12
Deadlifts, 5-5-5-5-5 (120sec rest)
5 - 125lbs
5 - 135lbs
5 - 140lbs
5 - 145lbs
5 - 150lbs
Push Press, 6-9 reps x 3 sets (120sec rest)
9 - 65lbs
9 - 70lbs
9 - 75lbs
Front Bridge 3 sets (60sec rest)
1 - 60secs
2 - 40secs
3 - 32secs
Total 132secs
Had Rochelle workout with me today, she did some awesome snatches, ring dips and knees to elbow, she makes me look bad but a great motivator!
Week of Workouts- By Tif Wylie
Was a tough week after getting back after a week of Holidays and only one workout while away.
March 8th WOD
A1-Bench Press 6-9 reps x 4 sets with 90 rest
Sarted at 65lbs and did 10, 75 lbs did 9, 85 lbs did 8, 95lbs did 6 .
A2-Chin-ups AMRAP x 4 sets with 90 sec rest.
5, 4, 3,2.
B1- Clap push-ups AMRAP x 3 Sets rest 90 seconds
5, 7,5, 5.
B@ Hanging Knees to Elbows-AMRAP x 3 sets 13, 10, 10, 10
Tuesday March 9th WOD
Deadlifts @31x1- 3-4 reps x 5 sets
1=95lbs=6, 2=115lbs=6, 3=135lbs=5, 4=155lb=5, 5=160lbs=4.
Annie-for time=:6:57
50-40-30-20-10 reps
double unders
sit-ups
Thursday March 11 WOD
AMR in 20 minutes= 7.5 rounds
10 walking lunges 25lbs per hand
10 press 45 bar
10 push jerk 45lbs bar
10 push-up burpees
Friday March 12 WOD
For time: 8:56 was super tough with workout yesterday. Thanks Gino for your help.
100 squarts
Row sprint 500 m
50 DB Thrusters-20 lbs per hand.
Thanks to Todd and Gino for pushing me the last two days. I hated my thursday workout and felt yesterday the 45 bar was to much, but probable just being a puss!
In Edmonton next week all week so hoping for some good workouts alone.
March 12 WOD
Power Clean 5reps x 5sets
Loads: 95#, 115#, 135#, 155#, 165#
+
Hang Squat Clean 3reps x 4sets
Loads: 105#, 125#, 135#, 145#
+
HSPU, AMRAP x 5sets
Reps: 4, 0.5, 1, 1, 1.5
Thanks to Gino for the help with watching my technique. Shoulders are done.
out
March 14
Birthday WOD:
7sets:
5 Hang Power Snatch - 65#
10 Clap Push-ups
15 Sit-ups
Rest 1min
Times:
1:01, 1:08, 1:05, 1:12, 1:25, 1:28
Can you guess which exercise began to slow me down? You guessed it, push-ups!!! Small shoulders and they just started to give out. Push through to the finish.
out.
Tif WOD Sunday March 14th. Happy Birthday TODD! nice day of AVATAR and working out.
For total Reps:
1 min Box Jumps-14" 62
1 min Double Unders- 31
1 min push ups- 28
1 min box jumps-14" 50
1 min double unders- 37
1 min pushup burpees- 15 this sucked
1 min box jumps-14 " 32
1 min double unders- 39
Thanks to Todd for pushing me. Was a fun workout hehe made Todd come. Off to Edmonton for the week so wanted to get this one done here.
March 13
Snatch Balance
5/5/5/5/5
45/45/65/65/85
100 Squats
80 Situps
60 Pushups
40 Hyper
20 PUB
Time: 6:38
March 15
3 Rounds for time:
10 Ring dips
10 Ring push-ups
10 Clap push-ups
Time: 4:10
shoulder still hurts during dips.
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