Monday, March 22, 2010 at 10:00AM NOTICE: On Ramp Classes start on March 29th! Do not miss it! Click here to sign up or for more details!
Practice Squat Cleans, then
"Elizabeth"
21-15-9 reps for time of:
Squat Cleans (135/93)
Ring Dips
Post times to comments.
;)
If you have tight muscles (and most of you reading this - do) - you should spend some time on foam roller daily. What to do? Read this
Friday, March 19, 2010 at 4:35PM ;)
Andrew failing at color coordination, but succeeding at taking 3rd in the Row/Sandbag/Trail Run WoD & Qualifying in 13th spot (was 26th going into the last workout) out of 150 men.
Work on Deadlift form & mobility for 10 mins, then
How many rounds can you do in 12 mins of
12 Deadlifts (135/83)
12 Walking Lunges (total steps)
12 Knees To Elbows
Post scores to comments.
;)
BJ's new 2010 Rogue Do-wins. If you're serious about CF - sooner than later you should get a pair of lifting shoes. Rogue's ($120) or VsAthletics ($75) (both links on the bottom right) work great!
Thursday, March 18, 2010 at 7:50AM ;)
Neither Lisa nor Anne could to push-ups or pull-ups when they first started! Now they're both at 10+ pull-ups and now each can do Ring Dips which is a huge accomplishment! Muscle up is next.
Pull-ups max reps (or do 3x5 Pull-ups with bands), then
Bench Press 5-5-5, then
Pull-ups max reps
Post loads and two sets of scores to comments.
Hilarious & similar to CrossFit Vs Regular exercise!
Wednesday, March 17, 2010 at 4:21PM ;)
Re-living the Sectionals: Sean, Britt, Monique & Leo having a first look at the WoDs.
15-12-9 reps for time of:
Squat Clean & Jerk (115/73)
HSPU
Squat Clean + Thruster technique is acceptable.
Post times to comments.
;)
Paleo Energy mix for the CFEvo competitors before being packed into smaller containers. The most delicious energy mix/snack I ever tasted (and others agreed with me after trying). Moderate in carbs, high in fat - perfect when you need a lot of energy in a compact form.
Ingredients that I've used:
Shredded Coconut ($2.50 per bag at Chamberlains)
Coconut Chips (same deal) - adds different consistency
Macademia Nuts
Slivered Almonds (or any nut mix without peanuts would do)
Whole Almonts
Frozen Mixed Berries.
Mix the ratios at your own liking. Awesome stuff!
Tuesday, March 16, 2010 at 8:48PM ;)
Big R cruising to the finish line! He also PR'ed on the Clean (275 lbs) & Jerk (265 lbs). Great job this weekend!
Photos from CF Games Florida Sectional Qualifier
Hang Squat Snatch 1-1-1, then
Tabata Box Jumps. Score is the sum total of all reps.
Post loads & scores to comments.
;)
Sean bringing some intensity to thrusters! His first CF competition - congrats!
Tuesday, March 16, 2010 at 8:00AM ;)
Andrew, Britt, Lindsey qualified through the Florida Sectionals (I think that's more people from one gym than from any other). Leo is prequalified from last year. These four will represent CFEvo at the Regionals in Jax, May 29-30! I'm very proud of the entire CFEvo team - everybody got PR's, represented well & hopefully had a great time (hard to do when you have to do 4 workouts in 2 days all out). Also special thanks goes to all the members that came out & cheered on the competitors & John for being an awesome judge and help making this past weekend such an awesome experience!
Practice Shoulder Stands & Handstands on the parallettes & rings, then
4 rounds for time of:
300 m Run
20 Air Squats
15 KB Swings (24/16)
10 GHD Sit-ups
Post times to comments.
;)
Monique after crushing both her clean & her jerk PR's by 15 lbs. 160 lbs on both!
Thursday, March 11, 2010 at 2:29PM ;)
Above: The Daily Plate - Food Diary page (an example for an average female trying to lean out)
Below: Pen & Paper style WAM (breakdowns for an average male trying to improve performance & body comp, or a large male trying to lean out).;)
Same effect - slightly different approaches.
NOTICE: Gym is closed on Friday & Saturday due to Florida CF Games Sectional competition in West Palm Beach. Wish good luck to all the CFEvo athletes!
To follow the performance of our crew online - go to Leo's Twitter - I'll be updating it quite often & will try to post up on Facebook when I can.
Power Clean 3-3-3, then
Four rounds for time of:
25 Double Unders
25 Abmat Sit-ups
Post loads & times to comments. Sub GHD sit-ups for Rx+ if desired (except for competitors).
;)
Bob & John
Wednesday, March 10, 2010 at 9:56PM 
Should be meat in that scale!
WAM: Practical Guide by Leo S. Weighing & measuring your food will dramatically assist you in achieving whatever goals you have for yourself be it fat loss, performance gain, muscle gain etc.
21-15-9 reps for time of
Swings (53/35)
Ring Dips
Post times to comments.
;)
Leo in college Vs Leo now. (Just dug out some other pics from my college days).
