Archive for: January 2010

Up in that San Francisco ChinaTown.  Be back tomo so everyone be ready for the combine on Monday.  We gotta hit it hard and get stronger and faster.  Can’t wait to see everyone.  It’s great out here. 

I’m in San Francisco so I was not in the gym today.  I will be back Sat. night.  I hope everyone is enjoying the training Daniel is providing. 

“Fight Gone Bad”

Good job ladies.  I will be in San Francisco Thursday and Friday but Daniel will be here running the classes.  He will also be opening the gym on Sat.  Don’t forget to check out our new business inside the facility.  It’s called Strength Locker.  You can pick up all your supplements you need to gain strength, lose weight, or drop body fat. 

Body weight Squat Complex x 3

3 rounds of:

K.B. clean and press x 8 each arm

Jump rope x 200

Wall ball x 20

After all three rounds are finished, run the death loop with the K.B. you were doing C&P with for time.

Our CFTW mascot “KONA” has been diagnosed with heart worms.  We are going to have a fundraiser to try to get the funds to help this little player out.  Kona is a rare white boxer.  If you have met him you know he is the most well mannered dog ever.  Our fundraiser is going to be on Sat. Feb 6th during our open gym from 11a.m. to 12p.m.  The fundraiser will consist of a max effort deadlift pull.  For every pound you pull we would like you to donate .10cents.  I will donate a $1 for every pound that I pull.  You can donate as much or as little as you would like.  If you have never lifted for a cause then this is a great chance for you to come in and set a personal record.  There is something about lifting for a cause that seems to make you stronger.  If you are interested please write a comment.  I look forward to seeing everyone there.

And I will do a better job of updating the website haters.

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Emilie has finished her 28 days of the CFTW version of the Velocity Diet.  It’s been a hard month but she made it.  There are quite a few other people at the gym doing it and seeing outrageous results.  We will be doing a small interview with all the people doing it and hear first hand from them about the results they have seen.  We will also hear about the strengths and weaknesses about the diet.  This will be good to hear about mood swings and tips and tricks to help aid in satiety.

Weighted chin ups 4 x 10

A1.  Dips 3 x 15

A2.  Bent row 3 x 10 each arm

3 rounds of:

Prowler push “heavy” x 30 yds

Sprinter push up x 20

Deadlift 5 x 3 heavy

3 rounds of:

K.B. swing x 30

Walking lunge x 40

Run x 200m

After the third round is finished do 30 burpees.

It’s hard work but someones got to do it.  How many of us have stuck to our new years resolutions.  Are you still going strong or have you jumped off the wagon?  Since the new year we have had quite a few new people come in and find out how CFTW can help them.  We will be adding a new addition here at the gym shortly.  This new venture of ours is called Strength Locker.  We will have the website up and running within a couple weeks.  Strength Locker will be a store inside CFTW that will sell supplements, apparel, and some strength equipment.  Stay posted and we will keep you updated.  Keep training hard everyone.

Death loop @ 80% form focus

Bench press 3 x 3

A1. Prowler push 3 x 50yd

A2. Chin up 3 x 10

Death loop @ 70% form focus

Goals and behaviors. 

Do your behaviors match your goals?

If they don’t you either need to change your goals, or change your behavior. 

Hang Squat Clean 5 x 3

5 rounds for time of:

Thrusters x 10

Pull ups x 10

Burpee x 10

Run x 200m

This Sat. “Jan 23″ we are going to be doing a track session at 9a.m.  We will meet at the College Park track.  It will be no more than 1200m volume.  Come out and see how track work will help get you very strong.  The workout is an hour and you will probably be resting half of that time.  Basically 30min of work and a equivalent to 3x around the track.  Not to much work right.

4oom x 3 “rest 3 min.”

Hang squat clean 3 x 5

A1. K.B. swing 3 x 30

A2. Walking lunge 3 x 20

B1. Snatch balance 3 x 8

B2. Alt. jump rope 3 x 150

A really good question has been asked in the gym lately.  Why have we stopped doing alot of the workouts for time?  Well, we have not completely cut them out but the reason we have backed off on them is because you have to concentrate on form before intensity.  Now I believe in high intensity but when your form is shit, you will not progress.  So here is my answer.  If you are worried about your cardio or completing a workout for time, any of the workouts we do can be done for time.  Its up to you to have that drive to push yourself. 

Goblet squat 3 x 20

A1.  B.B. rev. lunge 3 x 20

A2.  K.B. press 3 x 8 each arm

3 rounds of:

Prowler push x 50yd

K.B. swing x 30

Burpee box jump x 15

Where do you put yourself on the strength scale.  Someone talked to me about doing muscle ups yesterday and I told them what I thought is  a prerequisite of strength before attempting a muscle up. 

1.  As a man you should be able to do 3 x 10 strict pull ups

2.  As a man you should be able to do 3 x 20 strict dips

Really, if you can’t do that, what is your purpose of attempting a muscle up.  The goal of being able to complete the pull ups and dips would help you much more. 

There are many types of strength.  We want to be good at all of them.  Remember we work general fitness here at CFTW.  We know exactly what we want to train and that is what we target.  You will never be able to squat 700lbs training here.  You will never be able to run a sub 4min. mile training here.  What you will be able to do is get very strong, physically and mentally and be extremely efficient in the 10 general physical skills of fitness.

Bench Press 5 x 5

5 rounds of:

Pull ups x 10

Dips x 10

Double unders x 30