FRIDAY. JULY 29. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK (COACH C IS WORKING THE GAMES, HANDLE IT.)**
TURKISH GET UP. *Spend 7-10 mins attempting/completing 1.5pood turks!

3.WOD
Box Squat 5-5-5-5-5
*Post loads used to comments.

**MIKKO @ LAST YEARS GAMES. EVENT 1 IS HIS!!

**FEMALE FAVORITE STACIE TOVAR!!

**BEACH WOD.

THURSDAY. JULY 28. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
TOES TO BAR
BALL SLAMS

3.WOD
10 ROUNDS FOR TIME OF:
10 Toes to Bar
15 Ball Slams #20  
*Post total time to complete in comments.


**HOLD UP BUDDY...
  MAX PLANK HOLD (1 ATTEMPT)

**FUCKEN GAMES START TOMORROW!!! FUCK YEAHHHHHHHHHHHHHHHHHHHH


                                        **HOTT CHICKS AND SPORTS THURSDAYS**

 **MAKE SURE TO STRETCH WELL PRIOR TO EVERY WOD!!! HEY PAY ATTENTION!!

                                                **TODAYS WHITEBOARD**

WEDNESDAY. JULY 27. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
AIR SQUAT 
RING PUSH UPS

3.WOD
4 RDS OF:
30 Double Unders 
30 Air Squats
30 Ring Push Ups
*Post total time to complete in comments.  


**HOLD UP BUDDY...
 MAX SITUPS (1 ATTEMPT)

 **PULL UP / MUSCLE UP RIG AND TRACK AT THIS YEARS CF GAMES IS READY TO GO. 2 DAYS LEFT!!

**DOUBLE UNDER ACTION AT THIS YEARS REGIONALS!!

**RING PUSH UPS.

                                                 **TODAYS WHITEBOARD**

TUESDAY. JULY 26. 20011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
KB SWING
BARBELL TURNOVER

3.WOD
AMRAP 15
7 KB Swings 2pood
14 Barbell Turnovers #80 (BARBELL+#35plate)
*Post total rounds and partials completed to comments. 
**SEE WHITEBOARD AT BOX FOR SCALED VERSION.


DEMOS
KB SWING (AMERICAN) - CF Elite Annie demos here.
BARBELL TURNOVER - Very similar to this here.

 **MOBILITY WORK PRIOR TO THE WOD. 

**GAMES ARE 3 DAYS AWAY... GETTING FUCKEN PUMPED!!

                                                **TODAYS WHITEBOARD**

MONDAY. JULY 25. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
POSE TECHNIQUE

3.WOD
Run 5K
*Post total time to complete.
**WE WILL GO OVER ROUTE AT BOX... ROUTE IS AS FOLLOWS:
- s. on firebird to acapulco go right, hit greening go right, hit mystic go left, hit painter go right, hit mulberry go right, hit gunn go right, hit mystic go right, hit calmada go right, hit mulberry go left, hit terryknoll go left, hit acaplco go right, hit firebird go right and finish at box!! ~ 3.1miles 


DEMOS
POSE - DR. ROMANOV TALKS RUNNING PERCEPTION FAQs
POSE - WHAT IS POSE? DR. ROMANOV EXPLAINS

**CF ENDURANCE COACH BRIAN MCKENZIE - POSE TECHNIQUE!!

**DR. ROMANOV DRILLING POSE TECHNIQUE WITH  ATHLETE!! HEY WATCH THAT HAND BUDDY. LOL.

SUNDAY. JULY 24. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
BALL SLAMS
KNEES 2 ELBOWS

3.WOD
3RDs OF:
20 Squat Snatches #75
20 Ball Slams #20
20 Knees 2 Elbows
*Post total time to complete.

SATURDAY. JULY 23. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
SQUAT CLEAN

3.WOD
5 RDS FOR TIME OF:
5 Squat Cleans #135
10 Burpees
*Post time to complete in comments.

 **CF REGIONALS SET- (SOCAL)2011.

**ANOTHER NICE LUNGE VARIATION. HERE AT ARCHETYPE WE CANT GET ENOUGH LUNGES AND BURPEES!! LOL.

FRIDAY JULY 22. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
SQUAT CLEAN

3.WOD
Squat Cleans 3-3-3-3-3
*Post loads used to comments.

**ELBOWS HIGH AND BACK.

**KNEES TRACK OVER TOES, GOOD LUMBAR SUPPORT!!

                                              **TODAYS WHITEBOARD (LEFT SIDE)

THURSDAY. JULY 21. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
DOUBLE UNDERS

3.WOD
6 ROUNDS FOR TIME OF:
200m Run
25 DoubleUnders UNBROKEN (3 ATTEMPTS PER ROUND MAX. IF NOT COMPLETED ITS A MISS)
*Post time to complete in comments.


**WAIT THE FUCK UP**
Accumulate 3mins in a plank position, count breaks and post to comments.

 **ROPE CLIMB ACTION. ROB ORLANDO 2010 CF GAMES.


                                           **HOT CHICKS AND SPORTS THURSDAY**

                                                            **NICE SMILE**

                                             *TODAYS WHITEBOARD**

WEDNESDAY. JULY 20. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
BARBELL TURNOVERS
BENCH

3.WOD
"13.B"
FOR TIME COMPLETE 13 - 1 OF:
13 BW (Body-Weight) Bench
13 C2B Pull Ups
12 BW (Body-Weight) Bench
12 C2B Pull Ups
11 BW (Body-Weight) Bench
11 C2B Pull Ups
... an so on, until you complete 1Rep of each.


DEMOS
CF ATHLETE WITH GOOD C2B PULL UP DEMONSTRATION

PEEP THIS
FUCKEN KHALIPA IS READY FOR THE GAMES... ARE U?? 

 **GETTING PUMPED FOR THIS YEARS GAMES. JULY 29-31ST. 

*THOSE C2B'S ARE OFFICIAL NEPHEW!!

*LOOKING FORWARD TO SOME OUTDOOR TEAM SHIT IN THE NEAR FUTURE!!

                                              TODAYS WHITEBOARD (LEFT SIDE)

TUESDAY. JULY 19. 20011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
SWITCH LUNGES
HANG POWER SNATCH

3.WOD
FOR TIME COMPLETE:  
400m Run  
30-25-20-15-10 of:
Hang Power Snatch #75 
Switch Lunges + #20 Med Ball
400m Run
*Post total time to complete in comments.
 **SCALED VERSION WILL BE POSTED TO WHITEBOARD AT BOX.

  DEMOS
HANG POWER SNATCH - COACH B ON HANG POWER SNATCH WITH SAGE AS DEMO 
HANG POWER SNATCH - COACH B GIVING INSTRUCTION AND COACHING PONTS.   
SWITCH LUNGES - DEMONSTRATION       
                                                                       

**SOME HEAVY SNATCH ACTION.

**SINGLE ARM VARIATION... VERY NICE!!

**PREPARE FOR SORENESS... SWITCH LUNGES ARE VERY EFFECTIVE.  

                                              TODAYS WHITEBOARD (RIGHT SIDE)

MONDAY. JULY 18. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
PUSH JERK

3.WOD
A) PUSH JERK 3-3-3-3-3-3
REST 3min;
 B) 120 Double Unders For time. 
**Post loads for (A) and time for (B).

DEMOS:
JERK - SAGE B. (CF COACH) TOUCHES ON SOME GOOD POINTS HERE.
JERK - COACH B TALKNG PUSH JERK WITH SAGE AS DEMO
JERK - EXPLAINED + COACHING POINTS

**MR. SPICY HIMSELF IN THE CATCH PORTION OF THE JERK. EXCELLENT SOLID POSITION READY TO STAND. NOTE THE SOLID ANGLES AND POSITIONING. ARMS LOCKED.

**AT A RECENT L1 CERT. THE DIP PRIOR TO THE DRIVE, CATCH, AND STAND. ELBOWS OUT IN FRONT OF BAR WITH A DEATH GRIP ON BAR.

*DOUBLE UNDER ACTION AT ANOTHER CF HOME BOX!

                                                   TODAYS WHITEBOARD

SUNDAY. JULY 17. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
MUSCLE UP PROGRESSIONS

3.WOD
AMRAP 20
2 Muscle Ups
4 Push Jerks #155
6 Box Jump 30"
*Post total rounds completed + reps to comments.

                                                    TODAYS  WHITEBOARD

SATURDAY. JULY 16. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
SNATCH SET-UP & EXECUTION

3.WOD
FOR TIME 30-25-20-15-10 OF:
Ring Dips
Switch Lunges with #20 Med Ball
*Post total time to complete in comments.

**SWITCH LUNGE DEMO HERE**

**GAMES ARE APPROACHING FAST, OH YEAHHHHH.

                                                     **TODAYS WHITEBOARD**



                                   **COACH C ON TODAYS WOD**

FRIDAY. JULY 15. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
DEADLIFT
PUSH JERK

3.WOD
DEADLIFT 3-2-2-1-1-1
*Plenty of warm-up sets prior to 3RM. Post loads used. 

**WAIT THE FUCK UP - ACCUMULATE  3MINS IN PLANK BEFORE LEAVING.

**GET THAT MOBILITY IN REGULARLY FOR CONSTANT POSITION PROGRESS.

                                                             **FRIDAY FUNNIES**

                                               ** YOU FUKING KIDDING ME. LOL**

                                                      **TODAYS WHITEBOARD**