Murph

for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

NB - I ran a sub 9 min mile not fast but steady,
Pull ups I broke these down into 10s because Ive done lots of work on sets of 10 so work your numbers
push ups same again started with 20s then dropped to 10s when I hit that wall then 5s but kept moving steady
Squats hit in 25s chipped away at 300
2nd mile was just hard lol

38:21 with 9kg vest 5min 12sec pb from last year :)

tekkers/strength

Time to work our skills

A - Mobility
Use the wall for the hips/quads
5 min Hips
5 min Quads
5 min ball in traps

B - 7RM Back Squat (20 min time cap)
Fon - 110, 120, 130, 140, 150, had more but ran out of time

C - 1 RM Alt Split jerk (20 min time cap)
work both sides
FON - 70,80,90,100,110

D - Skill work

5 x 5 Rope climbs
3 x 10-15 HSPU (strict-kipping)
3 x 15-20 back ext

E - 3min ME Hollow Rocks

engine work

This is how it went down for me and pants

Spend some time before class playing around with mobility

A- Mobility focus
5 mins on Traps
5 mins on Lats
5 mins on hamstrings

B - 10 min EMOM
5 x Power snatch @weight last time

- last 4 rounds sucked but try and hit your 5 if you fail turn the remaining time into an AMRAP and grind it out

C- For Rounds

5 rounds

work for 3 mins, rest 1 min
3 Power Snatch 50/37.5
6 push ups
9 air squats

- key is to keep moving on squats they will be gassed out after this weeks legs focus but you'll need to push past it and get used to that lactic feeling for open wods

D - Interval run/row

10 min for distance
rest 5 mins
then try beat your 1st run

Open Prep

A- Mobility
5 mins on Front rack
5 mins on Hip flexors
5 mins on ankles

B- Press work to a heavy 7 RM
then Join the class for

C - For reps - Work with a partner 1:1

2 min Max Thrusters
rest 2 min
2 min Max Pull ups
rest 2 min
1 min Max Thrusters
rest 1 min
1 min Max Pull ups
rest 1 min
30 sec Max Thrusters
30 sec rest
30 sec Max Pull ups
30 sec rest

D - 5 mins
30 sec T2B
30 sec Rest

NB - try using the low bar to get used to different bars

monday strength focus

Today shouldn't take longer than 90 mins from start to finish focus on maintaining intensity through out session, sections C-E should be done one after another

A - Mobility
5 mins ankle
5 mins hips
5 mins general

B - Work to a heavy 7 RM Front Squat
- Perform in class

then

C- 30 min Rolling clock
i- Grace
30 x C&J
(5 min time cap)
then
ii - 5 mins Work on Muscle ups tekkers
then
30 Muscle ups for time
then
ii -100 hollow Rocks

Happy birthday Rob all your weaknesses in one WOD :)

A) Mobility
Spend 15 mins working on major areas hips, shoulders

B)For time

50 Wall balls
50 T2B
50 SDHP
50 burpees
50 STOH
50 Air Squats
50 Double unders
50 grasshoppers
50 Back extensions
50 pistols

C) Pick a gymnastic movement and play around with it for 10-20mins

Rest day focus on form

A - Mobility
5 mins Shoulders
5 mins hips external rotation
5 mins ankle

B - 3x 15 reps for form

Box Jumps
DB thrusters
DB Snatch

C - 5 min Partner AMRAP
DB thrusters

lifting heavy shit

Pants hitting 5RM PB @145

A - mobility
5 mins shoulders (bar)
5 mins shoulders (ball)
5 mins hips

B - Work to a heavy 5 rm back squat

Fon - 110, 120, 130, 140, 150, 160, 165 PB
Pants - 110,120,130, 140, 145 PB, 150x1

NB - look to hit 7 lifts for volume even if you have to go lighter

C - Lynne
5 rounds
Max body weight bench
Max pull ups

rest as needed after each round

Fon - 10/35, 10/30, 11/30, 9/22. 8/11
Pants - 10/11, 11/20, 12/22, 10/23, 11/20

D - 100 GHD sit ups

heavy lifts

Gang with the increase in volume please ensure your taking enough food onboard message me with advice if you are struggling with the increase in volume

A - Mobility
5 mins shoulders
5 mins hips
5 mins general

B - work to a 1RM complex
1 x Power clean
1 x hang squat clean
1 x Push jerk

C - for time
30 Muscle ups
21 C&J @ 61/45
row 2000m

D - 5 rounds
30 sec hollow rocks
30 sec rest

Progress is the key

Well done snatch on the weekend time for the open, time to focus on gymnastic movements as these seem to be the big difference in who does well. The qualifiers for BOL have shown that those that did well didn't shine at BOL due to the change in focus from load to gymnastics. 

A - Mobility 
5 min shoulders 
5 mins hips 
5 mins ankles 

nb- ensure you spend 5 mins per movement only 

B - 10 min EMOM 
odd - 10 HSPU 
even - 10 Pull ups  

NB - Scale to 5 each round if you can't go unbroken we will build on this over the weeks 

C - For total reps
3 rounds of the following:
1minute row Cal 
1minute Pistols
1minute Down Ups
1minute Goblet squat 
1minute Toes to Bar
1minute Rest 

Day 1 of BOL so we thought we would hit some of the wods CFBe style 

A- for time

cash in 500m Run 

3 rounds 

10 HSPU 

10 Front rack lunges @80/60

cash out 500m run 

Fon- 8:15

B - clean complex 

squat clean

hang clean 

front squat 

stoh 

Fon 110, 

day 5

45min AMRAP
200 double unders
50 snatch deadlift
50 power snatch
50 Oh squat

Day 4

Sorry for late post site is playing up

Rest if your broken

otherwise

A- Mobility
5 mins upper
5 mins lower
5 min general

B - 10 min EMOM
4 power snatches

Fon - 70
Pants - 60

C - Work to a heavy 3 rm front squat
Fon - 100,110,120,130,140,145
Pants 100,110,120,125,130,135

D - Skill development
3 x 10 - 15

Ring rows
HSPU
Ring/parallettes  Push ups
T2B/K2E

Day 3

Heres how me and pants went 

A - Mobility

5 mins Hamstrings

5 mins traps

5 mins General

B - for time

4 rounds

row 1000m

rest 90 sec

C- Push Press 3RM

ME - 70,80,90,95, 100x1

Pants - 50,60,70,80,85,90

D- 10 min Partner AMRAP

2 muscle ups

4 HSPU

8 KB swings

Work round for round or 1:1 ratio

Me/Pants 5 rounds each

Day 2

A - Mobility
5 mins Lats
5 mins hips
5 mins Chest

B - 10 min EMOM
4 Power cleans
NB- pick a weight your happy with
rest 5 mins

C- work to a heavy 3RM back squat

Fon - 100,120,145,160,170pb
Pants - 100,120,145

D- Elizabeth
21-15-9
squat cleans 60/45
ring dips
NB - scale reps not load eg 15-10-5

FON - 4:33

Day 1 of CFBE

This whole session should only take 1 hour to complete don't lose intensity, make sure you do strength work before WOD the class starts   

A - 15 mins Mobility 

5 mins shoulder focus 

5 mins hip focus 

5 mins general 

B - 20 mins Work up to a heavy 3 rep press 

then 

Max press at 60/45

rest 1 min 

Max press 

rest 2 min 

Max press 

rest 2 min 

Max press 

Fon - 50/60/65/70/72.5/75

10,7,8,8 reps 

NB - This should take a max of 20 mins to complete, 

C - 20 min AMRAP 

15 T2B 

21 Deadlifts 60/45

D - 5 mins work 

30 sec hollow rock 

30 sec rest 

Welcome to CFB elite

This site has been created for those of you looking to compete in the open and wanna increase your volume. Before doing so please check with me that this is something for you and that your up to the standards required to perform the movement requirements and volume.
I will be posting what I do as extras to the main page this will be something down to you to follow and make time for.

Please ensure you listen to your body as the volume will be high and we don't wanna be burning out before the open.