Tuesday – WOD

May 31, 2010

21, 15, and 9 rep rounds of:

Wall ball shots to 10′ target, 20/14 lb.
Sumo deadlift high-pulls, 75/53 lb.
Box jumps, 24″
Push presses, 75/53 lb.
Row calories

Post time to comments.

Hal joins three Hursts in a burpee ladder showdown.


Monday – WOD

May 30, 2010

Part 1:
Deadlift, 5 @ 75%, 3 @ 85%, 1(+) @ 95%

Part 2:
As many reps as possible in 3:00 of:
Clean & jerk, heavy

Post load and reps in final set of Part 1 and load and reps in Part 2 to comments.

Mike tests himself with the Final Event at this year's Canadian Regional Qualifiers.

SCHEDULE NOTE, ETC.: We will only be open from 10:00-1:00 today.

In addition, the gym is clean and organized. If you return all equipment to the correct spot, it will stay that way. If you do not, increasingly steep penalties will be enforced. This includes PVC pipe, belts, kettlebells, jump ropes, and, well, everything. If it came in with you, leave with it or throw it out. Finally, a 200 burpee penalty will be assessed on the spot to anyone found wrapping the ring straps around the pull-up bar.


Sunday – Rest Day

May 29, 2010

Spend the day regretting your decision not to consume an extra pound of pig last night when you had the chance. Thank you for hosting us, Jason.

Glenn finishes off "Nutts".


Saturday – Field Trip

May 28, 2010

Meet at the Norwood Waterworks Park at 11:00 or 12:00 for a track and field day.

Post experience to comments.


Friday – WOD

May 27, 2010

Part 1:
Shoulder press, 5 @ 75%, 3 @ 85%, 1(+) @ 95%

Part 2:
5:00 handstand practice; work on extra range of motion

Part 3:
Death by burpee; on a running clock, perform 1 burpee in the first minute, 2 burpees in the second minute, 3 burpees in the third minute, and so on until you are no longer able to complete the required burpees/minutes.

Post load and reps in final set of Part 1 and minutes completed in Part 3 to comments.

Congratulations on the culmination of a solid year of work and achievements here at CFN, Josh. Keep plugging away down in your new home...

SCHEDULE NOTES: This Saturday we will be taking a little field trip to the Norwood Waterworks Park to take advantage of their track and field facilities. The park is located at 2605 Harris Ave, Norwood, OH 45212.

For Memorial Day, the gym will only be open from 10:00 – 1:00.


Thursday – Make-up/Skill/Rest Day

May 26, 2010

Post work and results to appropriate day’s comments.

Kristin achieves triple extension.


Wednesday – WOD

May 25, 2010

Part 1:
Back squat, 3 @ 70%, 3 @ 80%, 3(+) @ 90%

Part 2:
In 10:00, find a touch-and-go squat clean 5-rep max. For a set to count, the barbell may not rest on the ground. All five reps must be true squat cleans – a power clean followed by a front squat will not count.

Post load and reps in the final set of Part 1 and highest successful set of cleans in Part 2 to comments.