EL DORADO

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26 MAY 2017 EL DORADO

 

For the strength segment today, all sets should be manageable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, body weight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. For the Russian Twists, the plate should touch the ground on both sides.

You should shoot for 85% effort in the metcon, leaving just enough in the tank to sustain for all five rounds. Your split times should not drop off too much.

Finish off the week strong!!!

#cfsl
#cfbb
#winnerfridays

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Strength
Metcon
EMOM for 15 minutes:

Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

Metcon
El Dorado
For total time:

5 Rounds of:

200m Run
12 Push Press 115/75
Rest 90 seconds

Rx+: 135/95
Masters (55+) & Teens: 95/65
Time Cap: 18 minutes

 

SHAQ ATTTAQ

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24 MAY 2017 SHAQ ATTAQ

Use today as an opportunity to practice your Split Jerk technique. Work up only to a weight that allows you to move with good mechanics. Then hold at that weight for all three sets.

For the WOD, shoot for 90% effort for each set. The barbell movements should be done unbroken for as long as possible.

#cfsl
#cfbb
#leggo

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Weightlifting
Split Jerk
3-3-3
Across
Metcon
Shaq Attaq
5 Rounds of:

15 Deadlifts 135/95
12 Front Squats 135/95
15/12 Calorie Row
Rest 2:00

Masters & Teens: 115/75

 

VERDUGO

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23 MAY 2017 VERDUGO

Today’s WoD is at the request of Jason Mouret.

If you haven’t met Jason, he came in on our VetWoD program that you guys funded. He is a Purple Heart recipient and has been blown up considerably more often that a human being should be blown up. When you see him, give him a fist bump, high-five, or hug today. He’s usually at BB in the early afternoon classes.

This WoD is in memory of one of his brothers-in-arms, Staff Sergeant  Russel James Verdugo who was killed in action on May 23rd 2005 while serving in Operation Iraqi Freedom.

His mission was to find and render safe IEDs threatening US personal in Baghdad. As part of 187th EOD Battalion Task Force Tiger.

While preparing to disarm an IED as secondary IED was detonated within feet of his team.

Verdugo was KIA, his actions saved the lives of 4 other soldiers who were wounded in the blast SSgt. Derick Miller, SFC Brian Marshall,  LT. Darby Boudreaux and Sgt. Jason Mouret.

Today we honor our fallen with our effort, and our gratitude.

#cfbb
#cfsl
#hooah

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Metcon
Verdugo
5 Rounds For Time:

23 Walking Lunges 45/25
20 Double Unders
05 Muscle-Ups
18 Burpees
7   Renegade Rows
4   Strict DB HSPU

*40 min cap

Masters/Teens 35/20
(may scale MU’s with 15 C2B)

Rep scheme explanation:

5-23-2005
187th EOD
4 lives saved

**If capped SCORE is 40 + 1 second for each unfinished rep

 

FLY SWATER

poat 0510
10 MAY 2017 FLY SWATER
You guys are impressing the hell out of me. Your eagerness to improve combined with your willingness let us help you stay within your current abilities.

There is nothing I love more than seeing you improve daily. I am seeing an increase in toughness. Resilience.

Your dedication to making corrections, your value of moving well, being patient with yourself, and your genuine dedication to quality an excellence makes me one proud coach.

Progress is happiness.

We have been hitting some tough wods which makes your recovery life vital. Meats and veggies. No sugar. No grain. Quality sleep, Healthy fats, and a solid post WoD recovery drink can triple your rate of progress.

Stay consistent. Make decisions based on the after effects. And keep being awesome.

#cfbb
#cfsl
#champions

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We got you.
Gymnastics
Metcon
5×5: Close Grip Chin-Ups

Rest 1:30-2:00 between sets
Metcon
Fly Swatter
AMRAP in 15 minutes

35 Double Unders
15 Push Press 115/85
15 Chest to Bar Pull-Ups

Masters & Teens: 105/75
Rx+: 135/95; 5 Muscle-Ups

 

TUNNEL VISION

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09 MAY 2017 TUNNEL VISION

Quads on quads on quads.

We burned ’em yesterday, but not too bad. We are going to hit “em again before they get too sore.

As we continue to develop our hamstring awareness and usage you will begin to notice less and less quad soreness. This is a key indicator that you are accessing new musculature in your movements.

This workout is designed to be unbroken.

Burpees are your pacer movement. You can find your rest pace there.

Every other movement here, if not completed unbroken, will require additional work (picking up the wall ball or doing another snatch or clean to get into the overhead squat)

Added work = inefficiency. Inefficiency = exhaustion. Exhaustion = poor performance.

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Metcon
Tunnel Vision
4 RFT

21 Wallballs 20/14
15 Lateral Burpees over the Bar
9 OHS 135/95

20 min time cap
Masters & Teens: 115/75