After talking to our members who all expressed how much you enjoyed the weekly ‘Chippers’ there will now be slight amendments to the weekly schedule. The oly lifting sessions are going, Thurs will now be ‘Chipper day’ and Tues will be bodyweight/team wods/skills sessions.
Today at CFS
CFS Open Gym: 5.30-6.30pm
CFS Chipper
Either 6.30-7.30 or 7.30-8.30pm
Warm up/dynamic stretch
In a 30m window complete the following:
400m run
3 rounds of:
3 hang clean and jerk 60/40
6 pull up
9 burpee
200m suitcase carry
3 rounds of the above
100m pinch grip plate carry 10/5 (1 in each hand)
3 rounds of above
200m suitcase carry
3 rounds of above
400m run
In remaining time perform the following ladder:
1 rope climb (or towel pull ups)
3 press up
1 rope climb
6 press up
1 rope climb
9 press up etc…
Quick note guys, can we all make sure we put all gear away after open gym sessions so the next class doesn’t lose any time having to shift stuff.
Also as we are getting busier and all the gear is getting a lot more use can we all be extra careful, particularly with the bars and plates. Do not dump the bar from anywhere but knee level unless you absolutely have to. We understand that general wear and tear happens and certain bits of gear don’t last forever but remember this is your gym so treat the gear as if it is your own, look after it all and it will last a lot longer. Thanks
Conditioning
2 rounds for time:
200m run
Max rep press ups
200m run
Max rep strict pull ups/ring rows
200m sprint
Max rep push press 40/25
Score max reps per round
1m rest between rounds
Cool down/stretch
CFS Ladies Functional Fitness: 7.45-8.30
Getting ladies stronger and fitter. This is NOT a standard circuits class, correct movements performed at high intensity is what we are after. It is simple but not easy, hard work equals results. All levels of fitness welcome as long as you have the mindset to push yourself (with a bit of help from the coach). Just £4
Loaded Carries
Anyone who comes to CFS has probably noticed we do a lot of loaded carries, you may or may not wonder why. The simplest answer is THEY WORK.
The question shouldn’t why do we do them, the question shouuld be why doesn’t everyone do them.
What can be more functional? How often in day to day life do we pick things up and walk with them?
Shopping, our kids, moving things around the house.
They improve pretty much every part of your body:
Grip strength
Full body rigidity
Prevent spinal movement
Build muscle
Burn fat
So enjoy the fact that everytime we do loaded carries we are doing one thing that an awful lot of people are not and thus improving our strength and athletic ability. Simple things sometimes really are the best things.
CFS Open Gym: 3.30-6.30pm
Coach Jordan on hand to get you stronger. If anyone wants any tips in particular just ask.
CFS Olympic Lifting: 6.30-7.30pm
Continue with programme. As I mentioned last week let a coach know when you are nearing your last session as you will then be attempting your 1rm.
In pairs:
Partner 1 performs 1 round of Helen (400m run, 21 kb swing, 12 pull up)
Whilst partner 2 amraps:
7 press up
7 box jump
7 sit up
Continue until both have completed 3 rounds of each.
Score is amount of rounds between you of amrap.
CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch
In pairs complete the following
400m run 3 rounds of cindy (each, 1 work, 1 rest)
8 rounds (4 each, 1 work 1 rest. Rest is spent doing air squats)
8 kb rack squat
50m rack walk
3 rounds of Cindy (each)
400m run
You asked for it and you got it. It’s the return of the infamous CFS chippers.
CFS monsters are taking on the final open wod today so lets wish every one of them the best of luck, they have all performed out of their skin over the last 5 weeks and should be proud of themselves for pushing through the nerves, pain and doms.
Today at CFS
CFS Open Gym: 5.30-6.30pm
CFS Chipper: 6.30-7.30pm
Warm up/dynamic stretch
In a 30m window complete:
400m run 5 rounds
3 deadlift 100/75
7 press up
9 wall ball
400m run 5 rounds
3 push press 70/45
7 pull up
9 kb swing 24/16
400m run
In remaining time amrap:
5 Burpees
10 sit ups
15 squats
CFS Olympic Lifting: 7.30-8.30pm
Continue with programme. Make sure you let a coach know when you are approaching the end of the programme as we will then be testing your 1rm on clean & Jerk and Snatch.
Strength:
Power clean
2 reps @90% of 1rm
3 reps (10kg less)
5 reps (10kg less)
10 reps (10kg less)
Conditioning
On the minute for 15m
2 hang power clean 70/40
5 clapping press up
Cool down/stretch
CFS Ladies Functional Fitness: 7.45-8.30pm
Bit of rowing on the cards tonight with plenty of bodyweight movements.
All levels of fitness welcome, just £4 per session. Time to get strong ladies:)
Goals are good, they keep you hungry and focused. Do you have a goal to aim for?
Today at CFS
CFS Open Gym: 3.30-6.30pm
Coach Jordan will be on hand to help anyone out
CFS Olympic Lifting: 6.30-7.30pm
Tonight we are going to spend 15m on the foot positions for the jerk and work some drills before you all continue with your programme.
Few of the CFS crew headed down to Three Cliffs yesterday to sprint up dunes, jump down them, swim in the sea and generally have a laugh in this fantastic corner of the world. Don’t become a gym rat, get outside, forget the pb chasing for a while and just enjoy moving naturally. Highlights were Owens leap of faith, Dai finding my car key after tumbling down a sand dune and marie getting carried accross the river on Lukes back. Good times. Expect more of these adventures as the weather improves.
This week at CFS we see a new 3 week strength programme starting. We will be doing CF Total at the end of it and subsequently after each cycle so keep note of the weights you shift.
Also we see the return of the weekly ‘chipper’, it will be one of the Cross Train sessions. Many of you have expressed how you enjoyed them in the past so they are back:)
