Monthly archive for December 2017

Saturday Class: Time to Burn those Christmas Calories

30 Minutes to Complete:
70 Total Reps of:
Burpees
Alternating DB Snatch 50/35
Thrusters 95/65
*finish 70 reps anyway you like from these 3 movements
*you choose the order, movements, and reps

60 ME Calorie Row in 90s
For Rest of reps complete Burpees
50 ME Calorie Row in 75s
For Rest of reps complete Alternating DB Snatch 50/35
40 ME Calorie Row in 60s
For Rest of reps complete Thrusters 95/65

30 ME Calorie AB in 45s
For Rest of reps complete Burpees
20 ME Calorie AB in 30s
For Rest of reps complete Alternating DB Snatch 50/35
10 ME Calorie AB in 15s
For Rest of reps complete Thrusters 95/65

Competitors Class: Volume

1) Olympic Lift
A. Snatch Balance + OHS
4 sets of (2 SB + 2 OHS): 50-60%

B. Power Snatch
1×3 – 60%
1×3 – 65%
3×3 – 70%

2) COMPWOD
For Time
30-27-24…3
Burpees
Dumbbell Snatch (50/35)
Double-unders

3) Single Modality
3 rounds:
5 sets – (30 sec moderate, 30 sec mod/fast, 30 sec fast, 30 sec easy)
-2 min rests b/t rounds-

Be Balanced

 

1) STRENGTH & SKILL (20-25 min)
Back Squat
4×8

*Start at ~65% of 1 RM and build each set. Each set should be slightly heavier than last weeks sets.  

2) WOD
AMRAP 15
20 Box Jumps (24/20)
20 KBS (24/16)
20/14 Cal Row

3) AP
10 min of Ring Muscle-up Practice

Pull Up to Victory

 

1) GYMNASTICS SKILL (10-15 min)
Tempo Ring Dips 5×5
*Pause at the top and at the bottom for 2 sec

Level 1 – Ring Dip Scaling
Level 2 – Body weight Ring Dip
Level 3 – Weighted Ring Dip

2) WOD
AMRAP 10
20 Wallballs (11/10 ft)
10 Strict Pull-ups or 15 Ring Pull-ups

3) AP
Midline
3 Rounds
20 GHD Situps
20 GH Raises

171lbs!!!!…

Hello CFW Nutrition Challenge goers and CFW Community,

With a whopping 171lbs lost in total, I would just like to say that you guys KILLED it!! Congratulations to everyone who participated. As this was my first time helping coach Chris Vranes with the nutrition challenge I am super happy and pumped with everyone’s results. I have learned so much with all the questions everyone has had, and very much look forward to answering anymore you may have in the future.

I know I know, get to the winners and the prizes…but first, I just want to talk about each group. Group A had a well rounded focus that included sleep, exercise, and following a strict Paleo diet as their primary focus on nutrition. The sleep goal was set for about 7-8hrs each night and the fitness goal of attending a minimum of 3 CFW programmed classes was also put into place. This group has seen amazing results and has mentioned how easy it is to consistently follow a Paleo “diet”. Congratulations Group A!

Group B, better known as “Macro counters”, is the group that was looking to fine tune their already “clean” ways of eating, sleeping, and exercise. This group was required to put in a little bit more work when it came to meal prepping by weighing and measuring everything they ate. They also focused on getting better sleep and were put up to the challenge of completely blacking out their rooms to optimize their sleep. Their minimum requirement for the fitness aspect was to attend CFW programmed classes at least 5 days of the week. This group may not have seen such big changes as group A, but their performance and figures show inside and out of CFW. Great job guys, I know its a lot of work but you NAILED it!

 

Okay Okay, so here are the big winners for each group.

Group A: Denny Droumtsekas with a weight loss of  13 lbs 2 inches in the waist and 2 inches in the hips.

Group B: Benjamin Ouellette with a weight loss of 12 lbs. And Ill just let the pictures speak for themselves.

 

 

 

 

 

 

 

 

The Winner of each group will be receiving prizes of these Amazing sponsors…

 

 

Amanda has made it her passion and job to create No sugar & Low sugar treats. I have tried her amazing treats and believe me they are tasty!

Check out her website www.tinytoad.ca for her amazing products. Also Facebook and Instagram – TinyToadCreations.

 

Thank you to John and Cathy Gerger aka (Ma and Pa) for donating Kitchener Rangers tickets. Make sure to say thank you when you see them crushing it in the Functions class every Monday, Wednesday and Friday.

 

 

 

Thank you to Alison Linde and Borealis for hooking us up with a pretty sweet 3-course date night dinner for two. Give a good look at their website www.borealisgrille.ca and i’ll guarantee you’ll be hangry.

 

 

 

 

Thank you to Tammy Bindseil and Alexandria Professionals for offering a Body Sugaring for the big winners. So winners with your new you, make sure you hit up Tammy to finish of your temple. haha!

 

 

Thank you to everyone who participated in the 2017 Nutrition Challenge. Remember to continue to Eat, Sleep and Exercise to optimize your health and wellness. Its not a Challenge its a lifestyle!

 

Coach Steve

 

 

upside down after Christmas!?

 

1) Gymnastics Skill (10-15 min)
-Handstand Walking/Handstand Push-ups

2) WOD
Complete as many rounds as possible in 20 minutes of:
50-ft. Handstand walk or 20 HSPU
15 Burpees
15 Deadlifts (225/155)

3) AP
Active Recovery – Row
4 Rounds
1 min – Easy Pace
1 min – Moderate/fast Pace

Saturday Class: No Lift No Gift!

10-1
Deadlifts; 185/125
Burpees

8-1
Hang Clean; 135/95
Push-Ups
Double Unders x10

6-1
Press; 115/85
Pull-Ups
Double Unders x10

4-1
Thruster; 95/65
Wall Climbs

Competitors Class: WOD before the Holidays

1) Olympic Lift – Snatch
A. Snatch Balance + OHS
4 sets of (2 SB + 2 OHS): 50-60%

B. Power Snatch
1×3 – 60%
1×3 – 65%
3×3 – 70%

2) COMPWOD
TBA

3) Single Modality
Assault Bike
3 rounds
20 sec moderate + 20 sec easy
40 sec moderate + 20 sec easy
60 sec moderate + 20 sec easy
-1 min rests-

2 rounds
20 sec mod/fast + 20 sec easy
40 sec mod/fast + 20 sec easy
60 sec mod/fast + 20 sec easy
-1 min rests-

1 rounds
20 sec fast + 20 sec easy
40 sec fast + 20 sec easy
60 sec fast + 20 sec easy
-1 min rests-

Santas’ bringing Sore Glutes

1) STRENGTH & SKILL (20-25 min)
Back Squat
4×8

*Start at ~60% of your heavy single and build each set if your maintaining form

2) WOD
AMRAP 14
16 Pistols
24 DB Snatch (50/35)

Note: Sub the pistols with any progression whether it be off of a box or band. If your working on strengthening your leg strength/stability sub the pistols for weighted reverse lunges with the dumbbell.

3) AP
10 min of Ring Muscle-up Practice

Holiday Dips

1) GYMNASTICS SKILL (10 min)
4×10 UB Ring Dips
Level 1 – Ring Dip Scaling
Level 2 – Body weight Ring Dip
Level 3 – Weighted Ring Dip

2) WOD (15 min)
5 Rounds – For time
12 Thrusters (95/65)
9 Pull-ups

3) AP
Midline
3 Rounds
20 GHD Situps
20 GH Raises

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