Tuesday, June 10, 2014

1.2



1.2 Wednesday
CFOKC CLASS

OLY STRENGTH

     1. Power Clean
          4x3 @ 70%
     2. Power Jerk
          4x3 @ 60% (of split jerk)
     3. 5 Minute EMOM of following complex:
          1 Heaving SN Balance
          3 OHS
               Heavier each set, HAP

SQUAT STRENGTH
     1. Back Squat
          10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
     2. Front Squat
          5 @ 60%, 3x5 @ 70%

GOAT WORK


The Basic Gymnastics 1 cycle  will be where most of you will start. This will be your jumping off point for your "Goat Work". This will be for those of you who:
1. Are new to the programming 
2. Are new to CF competition
3. Struggle with any and/or all of CF's gymnastics movements
4. Have not mastered the kipping pull up (30 in under 1minute)

For the rest of you, we would like to see you choose one very specific goal dealing with a skill and/or gymnastics movement. The CFOKC programming is Competition Biased which means that it is also inherently Strength Biased... So if strength is your weakness, then welcome. We would rather you chose a movement or skill that you will attack. Find us and tell us what that is.

Oly Meet In August
The Olympic cycle will continue through the month of July and we are planning to have our "In House" Olympic meet on a Saturday in early August. The current date may conflict with a local competition, so we will hold off on announcing a date. We will keep you posted. 



24 comments:

  1. I am pumped about this! Thanks to those heading this up (not mentioning names for fear of missing someone!) for all of your hard work putting this together!!

    ReplyDelete
  2. Power clean: 170#
    Power jerk: 145#
    5 min emom: 155#
    BS: 180
    210
    225
    240
    Didn't get to FS in time
    Class: 3rds+10+6
    3rds+4 Deads
    185#

    ReplyDelete
  3. Power Clean + Push Jerk -
    2x3+3@185#, 2x3+3@195#

    Back Squat -10@200#, 8@230#, 6@250#, 4@265#

    Front Squat - 5@185#, 3x5@210#

    Class WOD:
    10 Deadlifts 225#, 10 Box Jumps 24", 10 TTB
    --3 rds, -rest-, 2 rds (5 total)

    ReplyDelete
  4. Power Clean + Push Jerk (Had to combine for time)
    4x3+3@135/110#

    Back Squat -10@150#, 8@175#, 6@185#, 4@190#

    Will have to work on the rest this evening in the garage

    ReplyDelete
  5. OLY STRENGTH:
    Power Clean
    4x3 @ 95#
    Power Jerk
    1x3 @ 85#
    3x3 @ 35# barbell
    5 Minute EMOM Heaving SN Balance + 3 OHS
    35# barbell

    SQUAT STRENGTH:
    Back Squat
    10 @ 105#, 8 @ 125#, 6 @ 135#, 4 @ 140#
    Front Squat
    5 @ 95#
    3x5 @ 105#

    Class WOD:
    2 rnds + 1 box jump first round
    2 rnds + 9 DL second round
    105# barbell for DL, v-ups

    ReplyDelete
  6. CFOKC CLASS: 3rds/2rds + 10DL + 6BJ (155#/24"/ttb)

    OLY STRENGTH
    1. Power Clean
    4x3 @ 145#

    2. Power Jerk
    4x3 @ 135#

    3. 125# x2, 130# x1, 135# x1 (missed last set due to time constraints)

    SQUAT STRENGTH
    1. Back Squat
    10 @ 155#, 8 @ 175#, 6 @ 185#, 4 @ 195#
    2. Front Squat
    5 @ 125#, 3x5 @ 145#

    GOAT WORK: done

    ReplyDelete
  7. CFOKC CLASS: 3rds/2rds + 10DL + 7BJ (165#/24"/TTB)

    OLY STRENGTH
    1. Power Clean
    1x3 @ 125#
    1x3 @ 135#
    2x3 @ 140#

    2. Power Jerk
    4x3 @ 125#

    3. (missed due to time constraints)

    SQUAT STRENGTH
    1. Back Squat
    10 @ 150#, 8 @ 175#, 6 @ 185#, 4 @ 205#
    2. Front Squat
    5 @ 125#, 3x5 @ 145#

    GOAT WORK: done

    ReplyDelete
  8. Power Clean - 115#
    Power Jerk - 115#
    SB + OHS - 115#
    115# is the best weight.

    Back Squat - 135-155-170-180 (that is the most I have squatted since finding out I was preggo. Felt really awesome and totally safe so no comments)
    Front Squat - 115-135

    Class Wod:
    2 + 20 Reps for both rounds
    155#, 20 inch step ups, KB swings for T2B

    And I had ALL the fun with Tippy and Crumpy!

    ReplyDelete
  9. Bubble bath for time. #sorryboutcha

    ReplyDelete
  10. I'm a loser and injured myself day 1 of training so I missed today. Did my own WOD.
    4 min AMRAP x2
    10 (crappy) chicken pecks
    50 double unders
    10 knees to elbow

    Didn't keep count of rounds. Too frustrated due to the crappy chicken pecking. Can I add that to my (ever growing) goat list? Lol. I'll be back on track soon. Ain't nothin gonna hold me back!!

    ReplyDelete
  11. Power clean: 4x3 at 135#
    Jerk: 4x3 at 125#
    Wod: 1st amrap: 3 round + 5 DL
    2nd amrap: 2 round + 10DL +10 BJ +5 T2B

    All I had time for today, I had to work. Boo!

    ReplyDelete
  12. Power Clean + Push Jerk (Had to combine for time)
    4x3+3@135/110#

    Back Squat -10@150#, 8@175#, 6@185#, 4@190#

    Front Squat- 5@ 130, 3x5 @ 155

    5 Min EMOM SB+3OHS
    85/90/95/100/100

    Comments: No WOD or goat work my body is achy

    ReplyDelete
  13. Power cleans 205#
    Power Jerks 205#

    Didn't back squat
    Front squat 185-225
    Class wod maybe half a round I dunno I'm broken and I suck at life. I also PRd my time at the chiro so that was cool too.

    ReplyDelete
  14. Dear Diary,

    Today I did the following:

    Power Clean + Push Jerk (combined for time as well...): 4x3+3 @ 85# (that's somewhere between the % to be worked)

    Front Squat: 5 @ 85#, 3x5 @ 95# (not sure what my 1RM is for this anymore, but it felt not too terribly difficult. Maybe should have gone heavier but was trying to stick to the %)

    5 min EMOM (or close to it)... 1 snatch balance + 3 OHS: 75# (did 1 extra set at 85# to see if I could... I think I should have done it during the EMOM. ... I'm noticing an unfortunate trend that I don't go heavy enough. Wah wah!)

    Back Squat -- didn't get to those today because I was spent after the class WOD. Will try to make up tomorrow.

    Gymnasty Stuff -- Did all but the deck squats and skiers... Will do those for my dog's viewing pleasure tomorrow :)

    Class WOD: 2 4 min. AMRAP of 10 DL (did 155#), 10 box jumps (20"), 10 T2B (started w/ T2B but moved to V Ups because I have sad baby hands)... 1st time: 2 rounds + 5 DL/2nd time: 2 rounds + 3 DL

    Then I went and ate some hushpuppies from the Shack. So, all in all, good day.

    ReplyDelete
    Replies
    1. Love the post and the commentary...keep it up

      Delete
    2. Hey MK...remember my rule for you and others (cough cough paivy cough cough) you are not allowed to do anything with less that 25#'s on the bar. :) You are awesome!

      Delete
  15. Power clean- 2@115, 2@135
    Push jerk-115
    SB+OHS-115
    BS-135,155,170,180
    FS-115,135
    Class: 155#
    1-2rds+10DL
    2-2rds

    ReplyDelete
  16. Had to get kiddos so I worked on figuring out my 1 rep maxes for cleans and power cleans, since I am bad about writing stuff down.

    Power Cleans: 1RM 103#
    Cleans: 1RM 83#

    House Cleaning: #Bradley

    ReplyDelete
  17. Power Clean
    4x3 @ 145#
    2. Power Jerk
    4x3 @ 125# x 2, 135# x 2
    3. 5 Minute EMOM of following complex:
    1 Heaving SN Balance
    3 OHS
    115x1, 125x4 (Failed 3rd minute)

    SQUAT STRENGTH
    1. Back Squat
    10 @ 135#
    8 @ 155#
    6 @ 165#
    4 @ 180#

    ReplyDelete
  18. Did this after Tuesday Olympic Stuff

    OLY STRENGTH
    1. Power Clean
    4x3 @ 70% - 210
    2. Power Jerk
    4x3 @ 60% (of split jerk) - 225, 245, 265, 275
    3. 5 Minute EMOM of following complex: 205, 225, 235, 245, 255
    1 Heaving SN Balance
    3 OHS
    Heavier each set, HAP

    ReplyDelete
  19. Forgot to look at this forum during work, So did not realize fs/bs were programmed.

    This is what I did instead

    Temp BS - 3 Seconds down, 2 second at the bottom

    10 x 3 - 205, 225, 245, 265, 275, 285, 295, 295, 305, 305

    ReplyDelete

  20. 1.2 CFOKCCT
    1. Power Clean
    4x3 @ 70% (@ 170#)
    2. Power Jerk
    4x3 @ 60% (of split jerk) (@150#)
    3. 5 Minute EMOM of following complex:
    1 Heaving SN Balance
    3 OHS
    Heavier each set, HAP(@,95,115,135,145,150,)


    SQUAT STRENGTH
    1. Back Squat
    10 @ 60%, (@210)
    8 @ 70%, (@245)
    6 @ 75%, (@265)
    4 @ 80%(@280)

    2. Front Squat
    5 @ 60%, (@ 190)
    3x5 @ 70%(@ 225)

    GOAT WORK
    Skipped/will do tomorrow.

    4 Min AMRAP...
    10 Deadlifts
    10 Box Jumps
    10 Toes to Bar
    (2 RDS at @135#)
    Rest 2 Minutes
    4 Min AMRAP...
    10 Deadlifts
    10 Box Jumps
    10 Toes to Bar
    (2 RDS at 135#)
    DAILY CHALLENGE:
    Hollow Rock Holds, 3 x :30 seconds
    (Done)
    MOBILITY:
    Samson Stretch w/ Band, Bowler Stretch
    (Done)

    ReplyDelete
  21. Kameron

    BS 10@265, 8@305, 6@330, and 4@360
    P Clean all at 210
    P Jerk all at 215
    FS 5@265 5@285 2x300
    Class wod 4 rds and 3 rds

    ReplyDelete