Archive for October, 2011

Workout of the Day: Thursday 10-20-11

What a great day in the box!!! Starting with the 5am crew clear till the end we had some awesome performances! 55 people had a date with Fran and Stan today and they are all better off knowing these two fella’s! Below are the people who “Rx’d” Fran, this means they did the workout as prescribed and each movement used the recommended weight with no assistance for the pull ups. While we celebrate every accomplishment, here are some:

Rx Fran results from 10-20-11:

  1. John 2:40 (PR)
  2. Andy 2:52 (PR)
  3. Tyler 3:20
  4. Josh 3:28 (PR)
  5. Big James 3:54
  6. Dennis 3:56 (PR)
  7. Mike 4:29 (PR)
  8. TJ 4:45 (PR)
  9. Steve 5:09 (PR)
  10. David D. 5:33 (PR)
  11. David P. 5:35 (PR)
  12. Dan D. 5:37
  13. Chelsey 5:59 (PR)
  14. Eugene 6:00 (PR)
  15. Matt 7:47
  16. Doug 7:48
  17. Big Joe 7:49
  18. Shannon 8:05
  19. Jason 8:21 (PR)
  20. Bjeorn 8:44 (PR)
  21. AJ 9:06
  22. Monty 9:45 (PR)
  23. Acacia 9:46 (PR)
  24. Brandon 10:40 (PR)
  25. Jenni 11:05 (PR)
  26. Paul 12:05 (PR)
  27. Adam 13:24 (PR)


WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

Scaling: Thrusters A: 45/25 B: 65/45 C: Rx

WOD 2: “Stan” 21-15-9 reps for time of:

  • Sumo Dead Lift High Pulls (95/65)
  • Burpees

$$: Run 800m backwards


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Workout of the Day: Wednesday 10-19-11

Skill: Pull Up technique (or muscle up)

WOD 1: Deadlifts (for style and weight, 20 min.)

  • 30 reps @ body weight – age (ex. Andy weighs 180 and is 35 = 145 lbs.)… warm up!
  • 20 reps @ body weight (while standing on a 25 lb. rubber plate (extended ROM)
  • 10 reps @ body weight plus ?? (with the weights sitting on a 45 lb. rubber plate, each side (shortened ROM)

WOD 2: Complete for time:

  • Run 800m (with a med ball (20/15))
  • 50 Lunges (with a med ball (20/15))
  • 40 GHD Sit Ups (sub = 80 Ab Mat Sit Ups)
  • 3:00 of plank hold

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Workout of the Day: Tuesday 10-18-11

It can’t all be lifting folks! The weather is supposed to be great, lets get outside! Have fun 5am crew!

WOD 1:

  • Warm up: Jog 800m
  • Group Dynamic Stretch: Butt Kickers, High Knees, Samson Stretch, Grapevine, etc.
  • 10 x spints between the speed bumps (about 50 yards)

WOD 2: Teams of two: Three rounds for max calories/reps.

  • One person rows for 2:00 while the other does max push ups
  • Rest 1:00 as a team, then switch

Record your individual and team total calories + push ups. Each person rows 3 times and does max push ups three times.

$$: 50 Water-pipe overhead Squats

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Workout of the Day: Monday 10-17-11

“HAMMER” Five rounds of:

  • Power clean, 5 reps (135/95)
  • Front squat, 10 reps (135/95)
  • Jerk, 5 reps (135/95)
  • 20 Pull-ups

Rest 90 seconds between each round (record total time).

Scaling: A: 65/35, 10 Pull Ups B: 95/65, 15 Pull Ups C: Rx

Michael Bordelon
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. First posted April 17, 2011

$$: Run 800m then 50 Push Ups (all for time)

Results of Mens and Womens Rx performances at CFS today!

  1. John 14:50
  2. Tyler 16:41
  3. Dennis 18:03
  4. Andy 21:23
  5. Steve 22:50
  6. Nikki 22:55
  7. Ashley 23:50
  8. Justin 25:10
  9. Saphira 26:44
  10. Eugene 28:55
  11. Mitchell 31:30


About 57 people got “Hammered” today at CFS! Nice work on this Hero WOD!

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Workout of the Day: Sunday 10-16-11

So Aron can not teach the Sunday classes anymore, other trainers will fill in… doesn’t mean you get to skip this opportunity to work on your weaknesses! Here is the plan for this Sunday (or we can work on your weakness):

  1. Power Snatch Technique Work 10:00
  2. Overhead Squat Technique Work 10:00
  3. Squat Snatch Technique Work 10:00


Sunday “Funday” WOD: 15:00 AMRAP

  • 15 Power Snatch (75/55)
  • 30 Double Unders


If this looks familier it is the same WOD that we started with in the 2011 Sectionals, time to revisit, time to PR!! We can scale as needed.


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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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