Welcome to the "Double LL" Ranch

By
Court
on March 11, 2010 11:17 AM | | Comments (5)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29

Thursday 100311

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

CFBK Strength Preference: CF Football

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

Compare to 012310

More IGF-1=Increased cancer risk?

Lift 20,250 pounds.

By
Court
on March 10, 2010 9:21 AM | | Comments (10)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)

Wednesday 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303.

CFBK Strength Preference: CF Football

Rest Day.

Key mechanism for ATP breakdown discovered

Mary on Meth

By
Court
on March 9, 2010 12:42 AM | | Comments (4)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

CFBK Strength Preference: CF Football

Complete 8 rounds of:
Sprint 200 meters
*Rest 2:1 (rest:work) between rounds
Post fastest sprint to comments.

Game time.

By
Court
on March 8, 2010 12:33 PM | | Comments (8)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#21 Mon/Wed @ 8pm, starts March 29

Monday 100308

Rest Day.

Black Box WOD (Queensland Australia Sectional WOD #2)

10 mins max reps, consisting of the following stations:

4 minutes - thruster 110# (men) / 773 (women)
3 minutes - kettlebell swing 24kg (men) / 16kg (women)
2 minutes - muscle-ups
1 minute - burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post rounds completed to comments.

Merry Trio.jpg
Mobility and Restoration always promotes jocularity...

At my command, unleash HELEN...

By
Court
on March 7, 2010 9:17 AM | | Comments (9)

Sunday 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090930.

CFBK Strength Preference: CF Football
Rest Day.

Mike ROM.jpg
Mike's getting in some nice shoulder mapping at Z seminar...

Up and Down

By
Court
on March 6, 2010 10:17 AM | | Comments (5)

Saturday 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

CFBK Strength Preference: CF Football
Complete 7 rounds of:
3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.

Shrimp on the barbell

By
Court
on March 4, 2010 10:53 AM | | Comments (7)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29

Thursday 100304
Rest Day.

Black Box WOD
(Queensland Australia Sectionals WOD # 1)

Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

The men will be using 40kg (88#) while the women will tackle a 30kg (66#) load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

Post rounds and partial rounds to comments.

CFBK Strength Preference: CF Football
Complete 10 rounds for time of:

3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

Post times and loads to comments.

Bend it.

By
Court
on March 3, 2010 9:37 AM | | Comments (4)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

CFBK Strength Preference: CF Football
Rest Day.

Nicole pulls.jpg
Yeeeaaaaahhh...

3, 2, 1 Go Again!

By
Court
on March 2, 2010 8:03 AM | | Comments (9)

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

CFBK Strength Preference: CF Football
10, 9, 8, 7, 6, 5, 4, 3, 2. 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Post times and loads to comments.

deadlift boots.jpg
What do you PR with?

get that Milk to market!

By
Court
on March 1, 2010 9:58 AM | | Comments (14)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

Monday 100301

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

CFBK Strength Preference: CF Football

For time:

Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
*Read the Exercise FAQ for descriptions of exercises.
Post times to comments.

Farmer Craig.jpg
Zach is surprised to find that Craig believes a "Farmer's Carry (as heavy as possible)" is a lot more than 2 poods...

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