WOD for Thursday January 19th:

CLICK HERE TO JOIN TEAM CFFP

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Back Squat 3-3-3+
Front Squat 5x3
WOD:
Fitness
Performance
21-15-9
Wall Ball
Pullup
-Rest 3min-
10 Lap Farmers Carry
21-15-9
OHS
Box Jump
-Rest 3min-
10 Lap BearHug SB Carry

 

Good Reading for the Week:

The Importance of WHOLE in Your Whole Life Challenge

Why You Need to Ditch Your Goals This Year

 

Thought for the Day:

“It is only in adventure that some people succeed in knowing themselves – in finding themselves.” –Andre Gide

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WOD for Wednesday January 18th:

CLICK HERE TO JOIN TEAM CFFP

WORKOUT OF THE DAY
STRENGTH:
20min to a Heavy Clean & Jerk
20min to a Heavy Clean & Jerk
WOD:
Fitness
Performance
1000m Row
Then: 30-20-10
Russian Stepups
Hanging Knee Raises
Pushups
5 Muscleups (Ring or Bar)
50 Cal Airbike
Then: 30-20-10
American Swing 72/53
Pushup
GHD Situps

 

Good Reading for the Week:

The Importance of WHOLE in Your Whole Life Challenge

 Why You Need to Ditch Your Goals This Year

 

Thought for the Day:

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

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WOD for Tuesday January 17th:

CLICK HERE TO JOIN TEAM CFFP

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Deadlift 3-3-3+
5x3 Sumo Deadlift
WOD:
Fitness
Performance
24 Minute EMOM
1. 10 Russian Swings + 8 Box Jump Step Down
2. 15 Tuck Crunch
+20 Mtn Climbers
3. 15 NP Burpees
24min EMOM-
1. 10 Power Snatch 95/65
2. 10 T2B+30 DU
3. 8 BBJO

 

Good Reading for the Week:

The Importance of WHOLE in Your Whole Life Challenge

 

Thought for the Day:

“Being fully present is the best guarantee for a bright future.” – Guy Finley

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WOD for Monday January 16th:

CLICK HERE TO JOIN TEAM CFFP

 

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Press 3-3-3+
4 Sets
Press 2-2-2
Rest :30 between rounds
2min between sets
WOD:
Fitness
Performance
4 Rds
15 Pullups
20 DB Thrusters
120 Single Unders
No rest between
4 Rds
15 Pullups
20 Wallballs
40 DU
Rest :90 between rounds

 

Good Reading for the Week:

The Importance of WHOLE in Your Whole Life Challenge

 

Thought for the Day:

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”- Bradley Whitford

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WOD for Friday January 13th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
CGBP 5-5-5+
5 Sets of-
5-10 Strict HSPU to deficit if able, then 10 Sphinx Pushups
WOD:
Fitness
Performance
E4M until Failure
20 Tuck Crunch
15 Burpees
20 DB Thrusters
E4M until Failure
25 T2B
50 DU
15 Squat Cleans

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

Cookbooks Before Doctors

 

Thought for the Day:

“Desire is the key to motivation, but it’s the determination and commitment to unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti

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WOD for Thursday January 12th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Back Squat 5-5-5+
Front Squat 5x5
WOD:
Fitness
Performance
40-30-20-10
KB SWING
Hollow Rock
Double Under or 3x Singles
40-30-20-10
KB SWING
Hollow Rock
Burpees

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

Cookbooks Before Doctors

 

Thought for the Day:

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

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WOD for Wednesday January 11th:

WORKOUT OF THE DAY
STRENGTH:
7x2 Power Snatch
4 Sets of-
1 Snatch Balance + 2 OHS
3 Sets of-
2 Hang Squat Snatch + 1 Snatch
WOD:
Fitness
Performance
8min AMRAP-
10 Rev Lunges/10 Pushups/10 WB
4min Rest
8min AMRAP
10 Situps
10 Pullups
10 Cal AB
10min to Complete:
60 Wall Ball
30 Cal Row
15/10 Muscle ups
Rest until 10:00 and repeat.

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

Cookbooks Before Doctors

 

Thought for the Day:

“The most worth-while thing is to try to put happiness into the lives of others.”- Robert Baden-Powell

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WOD for Tuesday January 10th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Deadlift 5-5-5+
Deadlift 5x5
WOD:
Fitness
Performance
3 RFT:
30 Cal AB
15 DB Thrusters
15 Pullup
3 Rounds FT:
500m Row
15 Thruster (75/55)
15 Pullup

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

 

Thought for the Day:

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda

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WOD for Monday January 9th:

This week we are starting our annual three month strength cycle to build our engines up over the winter.  Come spring we will be back outside sprinting and building endurance.  Until then, lets get STRONG!
Jim Wendler’s 5-3-1 Method is a great way to build strength, while staying lean and athletic.  This program will NOT bulk you up … but it WILL get you STRONG LIKE BULL.  Those who have completed this program a few times with us already have the option to repeat it, or to continue with a separate strength/olympic cycle that will be posted each day on the blog and in the gym.
If you want to understand the system, please read the following article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
If you want to know WAY MORE about it you can download Jim Wendler’s e-book.

Here’s what you NEED TO DO:

1. Complete the necessary testing of 1RM Back Squat, 1RM Press and 1RM Deadlift. Yes, most of you did this over the last few weeks so step 1 is probably done!  If you haven’t done this we will complete it in class this week.  We will also be completing a 1RM Close-Grip Bench Press this week if you do not have a recent one completed.  If you’ve done any of these tests outside of the gym or you have a CGBP number to report, please email them to dan@crossfitfullpotential.com
2. Your “training max” is 90% of your 1RM.  All percentages in this program will be based off of your training max rather than your actual max.  Sound strange?  Okay, now get over it and realize that this program works if you do it right.  To make it easier for you, we’ve calculated out the weight for each of your lifts each week.  All you have to do is show up and lift the numbers we provide for you.
3. We’ve set a priority for lifts.  In order of importance: Deadlift, back squat, press and CGBP .  If you’ve missed a lift and it has a higher priority than the lift scheduled for the day you attend, you should make up the higher priority lift.  You can complete a second lift during or after class if you’re not disrupting another class or program.  Once you’re warm, the sets go pretty quickly.  If you can’t make it in to the gym, email dan@crossfitfullpotential.com for your numbers and make it up in your basement, Planet Fatness, Latitudes, or wherever you can get a hold of a barbell.  If not, open gym on Tuesday nights, Firday mornings and Saturday mornings will be make up sessions for getting your lifts in.  All participants should get ALL four lifts in EVERY week.  Make sure you report your max reps on the last set to the coach during class.  If you make up the lifts outside of the gym…email your numbers to dan@crossfitfullpotential.com.
5. The last set in each strength workout is for max reps.  Its also where the magic happens.  Get it done on that last set.  You are an animal!
At the end of each cycle we will increase our training maxes, usually by 5 pounds for our pull up and press, and 10 pounds for our squat and deadlift.  We will review the # of  reps you got on the last set of each lift each week to determine the appropriate increase for you.  We will not re-test our actual one-rep-max until the early April when we have completed all three cycles of 5-3-1.
PLEASE resist the urge to lift a weight different than what we have calculated for you.  This includes going 5-10 pounds heavier or lighter because that is what the person you are lifting with is doing.  It may seem light at the beginning.  That is part of the program, hit the last set of Max reps HARD!!!  On this program, or any program, CLOSE IS NOT GOOD ENOUGH!  Allow the program to work for you and follow the program as it is written!  If something seems off just ask a coach.

 

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Press 5-5-5+
E2M for 20min
1 Split Jerk
WOD:
Fitness
Performance
15 min AMRAP-
12 Cal Row
10 DB Power Clean+Push Press
8 Box Jump or StepUps
15 min AMRAP-
12 Cal AirBike
10 Power Clean
8 Burpee

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

 

Thought for the Day:

Start where you are. Use what you have. Do what you can. ~ Arthur Ashe

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WOD for Friday January 6th:

 

WORKOUT OF THE DAY
STRENGTH:
E3M for 18min:
4 Back Squat
E3M for 18min:
1 ¼ Back Squat x 3
WOD:
Fitness
Performance
Tabata Style:
-Air Bike
-Situp
-NP Burpee
-BB Power Snatch (75/55)
or DB Power Snatch

Good Reading for the Week:

What Your Doctor Doesn’t Know About Squats

3-step-process-turn-bad-habit-good

 

Thought of the Day:

“The most important thing, in anything you do, is always trying your hardest, because even if you try your hardest and it’s not as good as you’d hoped, you still have that sense of not letting yourself down.” –Tom Holland

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