CFI Kids Study Session

Dynamic Upper Body

Restoration Work

“The Burpee-Wall Ball Challenge”
Teams of two will play five two-minute rounds, with two minute rest periods between rounds, for max reps of:
Wall Ball Toss and Burpee

(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)

CFI Burpee Law Board-If anyone can guess the movie that the quote, from above comes from, gets a free skull cap. (CFI members only)
These aren't the only rules we have at the gym, but the ones that are well represented on our wall.
Just like any aspect or part of our life there are rules that keep us safe and functioning well. I believe things run better when simple guidelines are presented to all whether it's driving on the road or putting a 300 LBS barbell over head. We expect a lot out of our athletes when it comes to following our rules, because they expect a lot from us. Our job is to keep everybody safe and healthy. This comes from the discipline that we bring to our lives every day.

This is how I run my gym/businesses. I instill these rules and disciplines into my athletes every time we train, whether it is about barbell technique, warming up, safety, or signing up for classes etc... No one in the gym deserve special treatment. We are all part of the same team.

Maybe we are not for everybody, but we have captured the correct audience so far and can't wait for the others that continue to walk through our doors. We have made some great strides with our athletes, corrected some imbalances in their lives, or just added better quality of living. I'm constantly telling new/potential athletes how we don't have any injured or hurt athletes at our gym. This is how I measure our success by the safety and health of our current athletes. We will continue to make great progress with these disciplines and rules.

Commitment

Dynamic Lower Body
Back Squat
2-2-2-2-2-2-2-2-2-2

Accessory Work

11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 “Bar Facing” Burpees
30 Overhead Squats (120/90 lbs.)
20 Ring Dips

Yes, we all wish this was how dinner panned out every night...

If you are anything like me, you're ideal dinner consists of a perfectly pan-seared steak that's finished off in the oven at 400 degrees, rainbow chard sautéed in EVO with red peppers and garlic, and maybe a perfectly baked sweet potato dusted with cinnamon. That may be ideal, but let's be real. We are human, we work long hours, we have carpools and soccer games, and we simply cannot make 3 gourmet meals every single day, 7 days a week (if you do have this time, give me your number because I'm hiring you asap!).

This is how I used to operate but soon realized it was absolutely crazy. How was this effective? How was this good time management? I was spreading myself thin in other areas to make sure my presentation and preparation, which more than 75% of the time was for myself, was perfect. Would Emeril approve of this meal or would it be thrown to the dogs? It was time to make a change. Every few days I will make a batch of grilled chicken breasts, some chili, stew, etc. I will cut up veggies like peppers, cucumbers and carrots and put them in baggies so they are ready to grab 'n go each day. I even go as far as to do this with almonds and my protein powder into blender bottles, so I can just throw everything in my bag in the morning and go crush it that day.

There are a large number of you that attend the 5:30am class and that's just the start of your day. Some of you have to go home and make lunches and breakfast for two, three, maybe more people in your house, but if you get some of the cooking out of the way ahead of time you will be saving a lot of time. This totally works for your kids' lunches, too! Make it a family event and pick a few things that everyone can agree on for lunches and/or breakfast and start creating a routine to truly maximize everyone's time.

I'm not discouraging daily home cooked meals by any means, because as we speak I am thinking about what I'm having for greens, protein and another veggie to fill my plate, but I am saying that there is a way to eat right and efficiently. I have linked a blog post from our good friends at Whole9 titled "Getting out of Good Food Jail: Tips and Tricks from Top Paleo Chefs" that I highly recommend reading to ease a little bit of your stress about creating that perfect meal every single time. Enjoy and happy eating!

-LK

http://whole9life.com/2012/01/kitchen-tips-and-trick/

Take 15 minutes to work up to a heavy Split Jerk;
and then,
As many rounds as possible in 15 minutes of:
Handstand Push-Ups x 10 reps
Box Jumps x 20 reps
Run 200 Meters

Ted H. with his goblet squat

DB Presses 3 sets 8-12 reps
2-3 minutes between sets
(Go as heavy as possible)

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)

One of the 9am classes getting in a little "break!" post-WOD.

Welcome back, Thursday 9am! We missed you...

As many of you have already noticed, the schedule has had a little makeover (again). With much thought and input from all of our amazing athletes, we have brought back, by popular demand, the Thursday 9am class! We have also switched the Wednesday 5:30am class to Thursday as well.

What does all this fabulousness mean? It means you can still get in your 3-4 5:30 or 9am classes every week, but you will get a nice little break in the middle of the week instead of having to wait all the way until Thursday to catch your breath (you're welcome). More rest = better recovery time, and better recovery = even more rockstar results on your workouts! Who doesn't love lifting heavier things or dropping time on their "Fran"?!

We hope you all took notice of the schedule and as always, if any of you have questions, concerns or comments, you know where to find us!

-The Coaching Staff

Tuesday 1/24

Three sets of:
Overhead Squats x 8-10 reps
Rest 10-15 seconds
Ring Dips x 10 rep
Rest 2 minutes

and then,
In teams of three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:
Row 300 Meters
10 Burpees
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 10th burpee. The goal is to cycle through as many rounds as possible in 20 minutes.)