Bring A Friend Saturday is BACK!

We’re excited to announce our Bring-A-Friend Referral Program is back for October! Every Saturday throughout October, any existing member can bring a friend interested in trying out CFD. If you don’t know someone that already works out here, no worries! Come check us out anyway! Here’s how it works: RSVP to any 8am Saturday class in October (need help? Click ‘Sign Up Today’ or ‘RSVP to Class’ on the CrossFit Dubuque home page, or email us for assistance) Show up! Receive an automatic $50 off…

Spencer=S, Chance=C, Ashley=A How long have you been a member at CFD?   S: Started in October of 2020, so coming up on a year A: I started in May 2021, so about 3 months in.  C:  8 Months! What made you want to get started?   S: I needed to do something different and it needed to have more commitment than just going to the gym.  After doing some research, discovered that CrossFit had that competitive attachment to it that had been lacking since I graduated…

We’re excited to announce our Bring-A-Friend Referral Program! Every Saturday throughout July, any existing member can bring a friend interested in trying out CFD. Here’s how it works: RSVP to any 8am Saturday class in October (need help? Click ‘Sign Up Today’ or ‘RSVP to Class’ on the CrossFit Dubuque home page, or email us for assistance) Show up! Receive an automatic $50 off On-Ramp ($300 for 3 months!) AND, receive 50% off your first month’s membership upon signing up after completing On-Ramp Plus, any…

How long have you been a member at CFD?  Since the early fall of 2019 What did you do for fitness prior to joining CFD? ABSOLUTELY NOTHING.  I had not been active in any kind of physical regimen (other than lawn work) in more than 40 years. What changes have you seen in yourself since you started? I turned 60 a couple of weeks ago.  Physically, I am stronger than I have ever been in my life. I have lost 30 lbs. net, added muscle,…

How long have you been a member at CFD? 9 months  What made you want to get started? As my life got busy and I took on more responsibility, the easiest thing to cut out of my schedule was working out. It took the Covid Quarantine for me to realize how out of shape I had gotten. I also had a lot more free time, so I decided to put that time toward something productive. What did you do for fitness prior to joining CFD?…

How long have you been a member at CFD? I started at CFD back in February of 2015 and had about one full week of preparation before the Open started. I wasn’t quite sure what the excitement was about, but I was game to give it a try. The first workout went great for maybe a minute. Toes to bar and 115 pound deadlifts weren’t too discouraging, but then the expectation was to be able to snatch that same weight. Wasn’t even certain what that…

How long have you been a member at CFD?  Coming up on three years now. I got into the movements and community through the twice-a-week Fit2Be classes.  Once I was ready to take the jump into the full-time classes, I was hooked. What is your favorite gym music?  Heavy rock, such as Pearl Jam, Metallica, Rage Against the Machine.  Music has such a wonderful way of creating motivation, energy, and drive.  When I’m running, my playlist is designed with beats to keep my pacing and…

Hi I am Tammy, otherwise known as well….Tam. I am definitely a combination of every character in The Breakfast Club, I am a damn shit show!  When I received the email from Coach Phil that they wanted to spotlight me, ironically I was pounding down a Bloody Mary with a cheese stick, true midwest style. For a woman of somewhat low self esteem, i feel a strength of mine is being all in to constructive criticism. Open ears, Open Mind. And showing up with whom i…

How long have you been a member at CFD?  We both have been members since June of 2020.  What made you want to get started?  Sean: I remember watching a CrossFit movie and thought it was really cool. I finally got the chance after college to join and did with the help of my girlfriend, Kara. Kara: I wanted a way to stay fit after college athletics were over. My two older sisters loved CFD during their time in college so it seemed silly not to…

How long have you been a member at CFD? A bit over a year and a half. What made you want to get started? I had a whole lot of unexpected life changes happen very suddenly and got caught in the “Big Sad”- for a long time. I needed to change what I was doing to change how I was feeling. Going to the gym was part of that strategy. Strength training was the only high school “sport” I ever enjoyed, and I know Lincoln…

How long have you been a member at CFD? I joined CFD in December of 2017. What made you want to get started? I was looking for a fitness program that would push me further and improve my overall strength and fitness. I was a member of the John Deere Fitness Center for over 20 years. I would work out only during the winter months each year, the time of year I was the least active. This routine allowed me to maintain a good level…

Happy Monday, everyone! Here is the holiday schedule to close out 2020: 11/26 – Thanksgiving Day: CLOSED (NO CLASSES)11/27 – Black Friday: 6:30 and 9:30am classes ONLY 12/24 – Christmas Eve: 6:30 and 9:30am classes ONLY12/25 – Christmas Day: CLOSED (NO CLASSES) 12/31 – New Year’s Eve: 6:30am, 9:30am, 1:00pm classes ONLY1/1/2021 – New Year’s Day: CLOSED (NO CLASSES) Thank you all for your continued support! Have a safe and happy holiday season, everyone 🙂

To my CFD family, Hello all, I hope this finds you safe and healthy. I wanted to take a moment to share some news with you. As many of you know, I have been contemplating a move for quite some time and I am finally making that a reality. I am headed to sunny Phoenix at the beginning of the new year. I shared my plans with Phil and Mike, and they have been incredibly supportive. As I type this, I struggle for the words…

How long have you been a member at CFD? I’ve been a member for 4 years. What is your favorite gym music? I’m a fan of Mike’s playlist, the old-time rock. I can do without the Rap… cough cough Kayla 😉  What did you do for fitness prior to joining CFD? I did a lot of cardio kickboxing and resistance training. It was a great workout but I wanted something different. What is the most ridiculous thing you’ve ever seen Lincoln wear? Pretty sure I…

How long have you been a member at CFD? Tara: 10 monthsNate: 1.75 years What made you want to get started? Tara surprised Nate with a Christmas gift of personalized workouts with Phil. Nate was not thrilled but kept going! 😊 Tara needed a change from her current exercise routine with more consistency. What is your favorite gym music? Nate: Anything. Except Maddy’s high school dance music and country. You can’t work out to country music! Tara: Kayla plays some good and dirty rap. Rock music is always a…

We are very excited to launch our Healthy Habits Challenge with Coach Tammi! What is it? The Healthy Habits Challenge is a 6-week habit-based challenge that translates into a lifestyle change to help you feel better, look better, and perform better. It’s about changing how you “do life.” Topics covered include nutrition, fitness, recovery, hydration, stress, mindset, and how small changes in those areas over a period of time can significantly change the quality of your health and wellness.  Who is this for? This challenge…

Hi All, I hope everyone has been enjoying the cooler temps we’ve had lately. It’s been a much-needed break from the heat in the gym for sure.  I’m writing this to say thank you to ALL of our members. 2020 has been a challenging year to say the least. Every time we turn around it seems as though there is another crisis out in the world that needs to be addressed. Thankfully, to all of you, CFD has not been one of those stress points. …

How long have you been a member at CFD? Almost 9 months. I started in November 2019 when I had no clue what plans 2020 had for the world! But it had some good ones for my fitness at least. What made you want to get started? I had put on weight when I disregarded working out due to school and work combo and I knew there was no way I could go back to my old shape without someone coaching me. I researched and…

As many of you are likely aware, divisive and unacceptable comments were made earlier this year (as well as additional information that had surfaced since the issue came to light) by founder and then-CEO of CrossFit, Greg Glassman. We made our stance on this issue abundantly clear both internally as well as publicly: without meaningful progress and a change in ownership/leadership, we did not wish to continue being a part of the CrossFit brand as a whole. It was a declaration that was difficult to…

How long have you been a member of CFD? I have been a member at CFD for close to 2 years now, but I have been doing CrossFit for 3.    What did you do for fitness prior to joining CFD? Everything honestly! Running, weightlifting, kickboxing, yoga, etc. I’ve tried it all!  What changes have you seen in yourself since you started?  The more obvious things like strength and endurance, but I think mentally I’m a lot stronger and positive as a person as well. I think I’m…

Good news, everyone! 50% capacity limits have been relaxed as of Friday, June 12th at 8am so long as we continue to maintain proper hygiene, sanitation, and social distancing guidelines. A link to that announcement can be found here for more information. What does that mean for us? In an effort to err on the side of caution and take every reasonable measure to ensure the safety and health of our community, our 50% capacity limits were very conservative. Our disinfectant/sanitation SOPs are among the best in the industry, our facility…

CrossFit Dubuque does not support the recent comments made by CrossFit CEO Greg Glassman. We think that the black community has every right to be outraged and to demand action. We stand behind the Black Lives Matter movement and fully support meaningful change that ensures justice, accountability, and equality. While I think ignorance and off-color comments can potentially be forgiven if the offender learns the error of their ways, the continued doubling-down and outright contempt and disregard towards the very community who respectfully voiced their…

Good afternoon, everyone! I put this guide together to serve as a comprehensive overview of all things you need to know as we head back to classes on Monday, May 18th. Reminder: any equipment currently checked out for home use must be returned NLT COB Friday, May 15th! General Facility Use: Don’t come if you aren’t feeling well. Only enter building 5 min prior to class – the coach will check you in and guide you through the entire process. While not mandatory, all members are encouraged…

How long have you been a member at CFD? If I remember it correct this will be going on my 6th year What made you want to get started? I have a couple of reasons and at the top of the list is my older sister that has dropped in several times could do more pull-ups than I could and she could do cool things like handstand pushups and I was competitively jealous of her and impressed. Secondly, I moved to Dubuque and worked in retail…

UPDATE: It has just come to my attention that the mandate has come from Governor Reynolds that all gyms must shut down at noon TODAY. With that said, the aforementioned equipment checkout will take place TODAY from 2-5 pm. Here’s a link to the mandate: https://www.kcrg.com/content/news/Gov-Reynolds-orders-restaurants-bars-gyms-theaters-to-close-at-noon-Tuesday-568862771.html Good morning everyone, I hope this blog finds you all well. After continued monitoring of our developing situation and discussion with the coaching staff, we are going to make some fairly drastic changes and do absolutely everything we can to…

Good afternoon everyone. I would like to take this opportunity to inform you all how we, the staff at CFD, plan to act in light of the recent concerns surrounding the COVID-19 pandemic. Like most of you, I’m sure you’ve been inundated with emails from every business you’ve ever interacted with regarding how they plan on responding to the threat (some are far more useful and applicable than others!). However, given the nature of our industry, what we do at CFD is very relevant and…

I had struggled with yo-yo dieting and tried doing workouts at home for years.  I would last a few weeks or months but would get bored with both the dieting and the exercising.  It was hard for me to stay motivated. I would lose interest and go back to bad habits. In the fall of 2018, I went to my doctor for my yearly checkup.  I found out that I was pre-diabetic and had high cholesterol. I knew the toll that diabetes can take on…

Happy New Year, everyone! I’m excited to kick off 2020 – we have accomplished so much in 8 years here at CFD, and the most fulfilling aspect of it all has been watching progress over such a long period of time. My vision when we first opened our doors in 2011 was to create that ‘forever home’ for our community. Some of you are just beginning with us, and some of you have been with us since the very beginning. Even at elite levels – think…

How long have you been a member of CFD? Jason: Just over a year.  Time flies when you are having fun.Jenny: I did foundations in November 2018 What made you want to get started? Jason: I have been trying to fight growing old ever since my 40th birthday. What is your favorite gym music? Jason: “The Hodge Playlist”© What did you do for fitness prior to joining CFD? Jason: I ran mostly.  I finished the Marine Corps Marathon in 2014.  I realized that I am more…

December is flying by – here is a quick refresher of the upcoming hours and a reminder to RSVP to our 8-Year Anniversary Party! Christmas Holiday Hours Tuesday, December 24th (Christmas Eve): 6:30 and 9:30 classes ONLYWednesday, December 25th (Christmas Day): NO CLASSES New Year Holiday Hours December 31st (New Year’s Eve): 6:30, 9:30, and 1pm classes ONLYJanuary 1st (New Year’s Day): NO CLASSES Apparel Orders are in and we will let you know when they are ready for pickup! Anniversary Party Friday, January 10th…

We are very excited to announce some new gear in time for the holidays! Samples will be available shortly so you can get an idea of fit and material. Click the links to pre-order below! IMPORTANT UPDATES: All orders must be submitted by COB Friday, December 6th Samples are available to view at CFD The hoodie will be swapped with a comfy, heavier style due to feedback we have received about the sample on-hand The trucker hats are on backorder and likely won’t be in…

Before I get into the holiday schedule, I would like to recognize all veterans for having served this great country of ours. In spite of a lot of the divisive rhetoric that is rampant in seemingly all mediums of communication these days, we have it great here in the USA and I am proud to call this country my home. We have military representatives from Vietnam to present day as members of the CFD community, and I am grateful for each and every one of…

Click here to view the scoreboard Prediction Points Team Rubber correctly guessed muscle-ups and wall balls, earning the team 4 points. Turf correctly guessed MU, wall balls, AND rowing, earning the team 6 points! Also, both teams (basically) guessed triplets, earning them both an additional 5 points. Wrapping It Up That’s it, folks, the Open season is at an end! Team Rubber went into 20.5 with a fairly substantial lead and was able to hold onto it for the overall win! However, we had five…

Click here to see the full scoreboard Podium Rubber occupied 7 of the 12 available podium spots resulting in a 14-10 point advantage. Prediction Points Team Turf is the only team to score any points by correctly guessing 3 movements in the workout, earning them 5 points One more week! Team Rubber’s lead can be almost entirely attributed to attendance. Turf’s best week for attendance was the very first week, where they outscored Rubber by 5 points! Ever since, Rubber kicked it into high gear…

If you’d like to follow along for Theresa’s final stretch as she reaches her competition date, she has created a Facebook group to share updates with you all. Click here to request access! What is your favorite gym music?80’s rock, however I’ll take anything that isn’t that noise Mike sometimes plays and calls music!  What did you do for fitness prior to joining CFD? I’ve never been into fitness. I’ve always struggled with my weight in adulthood. At one point I weighed 186 pounds!! About…

Click here to see the full scoreboard Best Dressed Brent (Team Rubber) took the cake with Best Dressed, earning his team an additional 3 points! *Please let me know if I missed anyone’s attendance, check-in, or costume! Podium Turf occupied 9 of the 12 podium spots this week!!! Great work! Prediction Points Team Rubber’s prediction was a 25 min AMRAP of: 5 HSPU 10 C2B 15 box jumps 25ft OH walking lunge Since they predicted HSPU, they earned one point; otherwise, the # movements, time…

Click here to see the full scoreboard Attendance/Check-Ins Rubber took a substantial lead with both Check-Ins and overall Attendance (9 and 23, respectively) compared to Turf’s 5 and 19. *Attendance was worth 2 points this week Podium Even with Turf holding 3 of the 4 1st place spots, Rubber held more Top 3 placings overall, earning them 9 total points over Turf’s 5. Prediction Points Team Rubber’s prediction was a 12 min AMRAP of: 2 rounds of: 50ft weighted walking lunge 16 T2B 8 PC…

Initial scoring is in for 20.1, and it looks like Team Turf is off to a good start with a 6-point lead over Team Rubber, 36-30! *Updated 0900 16OCT Prediction Points Team Rubber’s prediction for 20.1 was a 10 min AMRAP of 30 double-unders and 10 snatches. This earned them 3 points for correctly guessing the number of movements and 1 point for correctly guessing that snatches would be a movement. Team Turf’s prediction for 20.1 was an 8 min AMRAP of 15 snatches and…

Alright everyone, I’ve updated the Teams List and corrected a few errors and added a few names. Here it is! Don’t forget Team Captains: send me your predictions before the announcement on Thursday night for your shot at some of the first points of the season! Not a member? Sign up today!  The next Intro class takes place on October 19th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

The teams for this year’s Team Rubber vs. Team Turf rivalry are as follows: Here’s what’s next: Let me know if there are any errors AS SOON AS POSSIBLE! Pick a team captain. I recommend starting a FB group, or utilize whatever medium of communication you’d like to use Start your predictions for 20.1! Mark your calendars for November 8th, the 20.5 Party! 20.1 Scoring Here’s how the prediction points work: Correct # Movements: 3 points, all-or-nothing. If your team guesses the number of movements…

How long have you been a member at CFD?I have been a member since March 2017 What made you want to get started?I didn’t like my normal workout routine and wanted to do something different and more challenging. What is your favorite gym music?I like the music Coach Kayla plays it really helps me get pumped up for the workout. What did you do for fitness prior to joining CFD?I had a membership for planet fitness and I also did some home workout videos. What…

It’s nearing that time of the year again – we are pumped to host the Team Rubber / Team Turf throwdown during this October’s 5 CrossFit Open workouts! If you are unfamiliar with the Open, this article explains quite a bit about it. However, we will be taking our own spin on it this year with two teams making a re-appearance: Team Rubber and Team Turf. For those of you who have already been assigned a team, you have received an email confirming your participation.…

How long have you been a member at CFD? I’ve been a member since November 2018. What did you do for fitness prior to joining CFD? I was doing my own thing at another gym locally by myself for about two years. I had a very routine workout that I did consistently for months at a time before switching to another 8-12 week workout plan that I would find on online forums which felt very repetitive. I have a friend who is a CrossFit coach…

With kids going back to school and unseasonably cooler weather, it seems like fall has arrived a bit early this year. We had a perfect day on Saturday for our Summer Party – thanks to all who came out and spent time with us! It’s always great to catch up with everyone outside of the gym. There’s a handful of things coming up that I want to inform you all about, so in the order that they are occurring, here’s what is happening over the…

How long have you been a member at CFD? I joined in October 2014. Coming up on 5 years! What made you want to get started? My husband joined a year prior. At first I said there was no way I would ever be able to do those workouts. I have no upper body strength.  I’ll stick to running. But slowly over the next year, my reactions to his descriptions of the workouts went from dear god no to hmmm maybe I could do that.…

There are a lot of factors that go into progress, each playing an important, interconnected role as we strive towards our goals. Each of the following pieces have been discussed at length in previous blogs and are commonly addressed by countless sources within the industry. In fact, I’ll go into some Nutrition Fundamentals principles this Thursday at 6:30pm for those of you who haven’t attended that lecture before. Many of these commonly-discussed factors that contribute to progress are: Program Design Food Profile Water Intake Sleep/Recovery…

Happy Sunday everyone! I have just received more specific information regarding RSVP troubles some of you may have been experiencing. It appears that there are some coding issues on the website which is preventing the WODhopper widget from loading when the ‘RSVP’ button is clicked on. I’m not sure how that link became broken (and my 300-level Web Design course has not adequately prepared me to troubleshoot this issue myself – trust me, I tried!), but for the time being it is not working. HOWEVER……

Happy holiday week, everyone! We have some upcoming schedule changes as well as some dates of interest to put out to you all: Independence Day July 3rd, there will be no 5:30pm class. Otherwise, the day will continue on as usualJuly 4th, Independence Day, we will be hosting the 9:30am class ONLY. Summer Party Save the date! August 24th is our annual Summer Party, and this year we will be hosting it at Flora Park. Check out the FB event page for more information as…

How long have you been a member at CFD? Since October of last year. What made you want to get started? Honestly, I was tired of not being able to keep up with my toddler. I was horribly out of shape—the epitome of dad bods. Carrying my daughter up the stairs was the greatest leg exercise of my day. My friends Kristine and Hillary kept telling me over and over again how amazing CFD was, so when I saw an opening for one of the…

Happy Monday, everyone! As many of you probably noticed on social media, the coaches pooled together and did a much-needed deep clean of the gym over the weekend. Aside from the tidying and re-arranging, I’ve also got a few supplies coming in for maintenance and repairs, including: New GHD pads replacement parts for the Assault Bikes A horizontal BB storage rack for trainer bars More SFH protein coming in (finally!) New lifting platforms coming soon You’ll notice that some things have a ‘new home’ where…

How long have you been a member at CFD? Allison: I joined last August Dan: Since December of last year What made you want to get started? Allison: We had just moved back to Dubuque and I was sick of being out of shape, so I figured I might as well start a new job and a new fitness routine at the same time. Dan: Allison started and I like to be better than her at everything. Allison: Honestly, if you would have told us…

Don’t forget this coming Friday (May 31st) is the final Bring-A-Friend Friday event we are hosting at CFD during the month of May. We hope to have yet another great group of friends and guests join us to round out the month. Also, we are offering a $75 discount this entire month to all new On-Ramp members. Let us help you achieve your fitness goals this summer! Last, but certainly not least – thank you to all who came out to participate in Murph yesterday…

Happy Friday everyone! I have a few thoughts to share with you all and some great questions that have come up this week for Bring-A-Friend Fridays I’d like to address: What if I want to bring a friend, but they can’t come to the class time I normally attend? This has already been asked a few times and is a great question I didn’t immediately foresee. I think the best workaround for this would be to leverage the great community we have built together and…

Spring is definitely here – the doors are open, the weather has been getting nicer, and there’s a renewed sense of purpose both in and out of the gym. The changing season has a way of regenerating everyone, or so it seems. What follows in this blog is a recap, some thoughts about our purpose and our ‘why,’ as well as a new and exciting concept I’d like to try called ‘Bring-A-Friend Friday!’ The 2019 Classic Put simply, I had an absolute blast hosting the…

How long have you been a member at CFD? I joined CrossFit in June of 2013.  However, it was just this winter that I finally started coming to class on a regular basis.  What is your favorite gym music?  It’s a mood thing but I can always do new country and anything 80’s. Here’s one of my WOD playlists: “Unforgettable” by Thomas Rhett; “Snapback” by Old Dominion; “Get Along” by Kenny Chesney; “Dirt Road Anthem” by Jason Aldean / feat. Ludacris; “Pour Some Sugar on…

This coming Saturday is the 2019 Classic! Please be advised: the normal 9am Saturday morning class time is canceled to accommodate for this special event. Also, a huge shout out to Run4Troops for providing snacks and waters for all participants. Your help is greatly appreciated and we are honored by the support! Event announcements will be made on the FB event page, so monitor that for updates moving forward. I’m looking forward to this event with you all! FS1 & Gymnastics Club Today was the…

We are only days away from the cutoff for the 2019 Classic – get your entry forms in by April 24th to secure your spot! Click here to view the entry formInstructions: Print and fill out the form with team members’ information and drop off at CFD with payment in order to reserve your spot! Event announcements will be made on the FB event page, so monitor that for updates moving forward. I’m looking forward to this event with you all! FS1 & Gymnastics Club…

We are only weeks away from the big event, and I’m really excited to host the 2019 Classic this year! I have some really interesting events planned for you all, so if you haven’t submitted your teams, there’s still time. Grab 2 friends and get your entry submitted by April 24th to secure your spot! Click here to view the entry formInstructions: Print and fill out the form with team members’ information and drop off at CFD with payment in order to reserve your spot!…

This Thursday, April 11th is our Nutrition Fundamentals class! As the name implies, the course is designed to be a very basic overview of nutrition concepts. While it is always useful to re-visit the basics, some members who are well-versed in their individualized nutrition protocol may very well not be interested – that’s ok! However, if you haven’t touched on it in a while or are relatively new to hearing our two cents on nutrition protocol, it’s certainly going to be worth an hour (at…

Today marks one month out until the 2019 Classic! I’m particularly excited about this friendly team competition we have just around the corner and will be releasing more information about it every week leading up to the event. Be prepared for workout releases, teases, and the finalized shirt mockups soon! Early bird pricing is active until April 12th, and at only $105 for a team of 3, that’s only $35/person for 5 events and a shirt. If you haven’t picked your teams yet and submitted…

How long have you been a member at CFD? Since October of 2016 What made you want to get started? I had seen CFD as I drove to my other workout place and always thought it might be cool to try, but never had the guts!  After my personal trainer and friend, Tammy K., left the same place for CFD, I followed and never looked back! What did you do for fitness prior to joining CFD? I worked out off and on for many years…

We have made it through the 2019 Opens and the involvement from the community this year far exceeded any expectations I could have ever had. You guys made these last 5 weeks very fun and I couldn’t be more proud to be a part of CFD! Our 2019 is off to a fantastic start already, and we aren’t even into April yet. The weather’s starting to warm up and there are a ton of exciting things on the horizon at CFD: The 2019 Classic Our next…

The 2019 CF Opens are finally at an end, and what an awesome 5 weeks it’s been. On behalf of the entire coaching staff and the community as a whole, it’s safe to say that the involvement, excitement, and overall level of fun each and every week have far exceeded my expectations! We had such a great time seeing the rivalry develop and the incredible outpouring from everyone, and I want to thank each and every one of you for being so involved this year.…

2019 Opens After-Party First of all, don’t forget that this Friday (March 22nd) we will be gathering at CFD for a final Opens workout celebration! I’ll work to have the scores ready just as soon as the 5:30pm class is done and will announce the winners at that time. You’re all encouraged to come out and support the 5:30pm class as they bring it home and then stick around for the announcement and some socializing! Check out the FB event page for this and I…

St. Patrick’s Day CFD Pub Crawl Don’t forget, this Saturday, March 16th we will be celebrating St. Patrick’s Day! We will be starting at Jubeck New World Brewing at 2pm and heading south on Main Street around 4pm after that. Updates will be made on the FB event page, so keep tabs on our whereabouts and I’ll see you all there! 2019 Opens After-Party I know, it’s basically two weekends in a row, but I wanted to put a get-together in the books for everyone…

Lately, so much of the content put out has to do with all of the many events that have already come so far in 2019. We’ve had an incredibly busy and exciting year at CFD already this year! However, a downside of so much excitement is that so much of the ‘bread-and-butter’ of what we do as strength and conditioning coaches get pushed to the side to make room for events, gatherings, and the like. I wanted to take a quick moment to spotlight some…

There’s a lot going on this week! Check it out… Apparel orders live until 3pm today (11MAR) If you want to still get in on this shirt order, I’m submitting it by COB today, so get them in by 3pm or else you’ll be S.O.L.! Click here for access to the links St. Patrick’s Day Pub Crawl This Saturday is the St. Patrick’s Day Pub Crawl! RSVP to the FB event for updates – I hope to see you all there! 19.4 Scoring Check out…

*update 12 noon 09MAR: Lincoln did the workout on Saturday (which is why it’s not on WODhopper) and edged Micah G out by 1 point, returning the split to 109-107 with Team Rubber in the lead by 2 *update 11:30am 09MAR: Mary K was accidentally scored for the wrong team on the top 3 scaled female leaderboard – after correction, the points are 110-106 Team Rubber The results are in and it’s still a very tight race! Neither team had much luck with the prediction points…

It has recently been brought to my attention that there was a slight inconsistency with the scoring, and upon correcting that error, Rubber is now at a 3 point lead over Turf, 74-71!!! Here’s what happened… For 19.1, there wasn’t enough people on teams who did the workout scaled to make a top 3 scaled category. However, for the Rx categories, people who weren’t a part of either team got bumped from the top 3 so as to award the most points to the teams.…

There are so many things I have to announce to you all today – fair warning, this is a long post and there are a lot of parts to it! 19.2 Scores are in! After another week, the scores are still REALLY close, but from what I can tell, Team Rubber is holding a 1-point lead over Team Turf after 19.2! Both teams scored 35 points in 19.2. Check my math and make sure everything looks right! Prediction points: Turf – 5 points, Rubber –…

How long have you been a member at CFD and what made you want to start? I became a member at CFD in 2014. My dad actually got me started. I had been talking to him about wanting to start lifting (mostly to improve in high school sports) and he thought I would enjoy it. He was right!! What changes have you seen in yourself since you started? I have seen a lot of changes in myself since I started at CFD. One of the…

1 week down! We had an incredible turnout and participation for this first week. I’m going to give both teams until Wednesday to do the following things for me so that I can ensure I didn’t make any errors in the scoring or teams: Check to ensure that you are listed on the correct team in this updated teams list, sorted alphabetically: Check the 19.1 Scoring page (it’s a view-only, Google sheets page) and make sure I didn’t forget to give someone credit for attendance…

We’re off! The first workout has been announced and all day long we are going to be knocking it out and scoring points for our teams. A lot of the specifics on how this is going to work hasn’t really been clearly explained yet, so I’m going to take the time here to give you an idea of how this will work for the next 5 weeks. Everything planned is intended to incentivize involvement and make this season as fun and inclusive as we possibly…

Today’s the day we all find out who is drafted on which team! We’re excited to post the draft results for you all. Check out what team you’re on and let the rivalries begin! The first workout gets announced this Thursday, February 21st at 7:30pm CST which will be the workout for the following day during all class times. More information on the team scoring system can be found on this previously-written post. Without further delay here are teams RUBBER and TURF! Not a member?…

We have a lot coming up within the next few months – mark your calendars for the following events! The registration closes for the 2019 CFD Opens Draft on Feb. 18th Make sure your name is on the signup sheet prior to that date! The draft will then follow within the next couple of days and teams will be announced prior to the announcement of 19.1 St. Patrick’s Day Pub Crawl – March 16th. More information to follow – RSVP to the Facebook event in…

It’s that time of the year! We are excited to announce a new spin to the way we participate in the 2019 CrossFit Opens this year. This is what you’ll need to know: Sign up at CFD – There is a signup sheet on the whiteboard. Registration is open between now and February 18th. Get drafted – Once registration closes you’ll get drafted to either Team TURF or Team RUBBER Pick team captains – Each team will elect a captain that will be the head…

How long have you been a member at CFD? I have been a member at CFD since the spring of 2016. What made you want to get started? Self Preservation. The fall of 2015 I suffered a back injury. The prognosis was a herniated disc in my lower back, which would eventually require going under the knife. Post surgery, I attempted to ease my way back into some fitness routines, however I knew the strength in my core and back was lacking and needed to…

I have good news and bad news. I’ll give you the bad news first: Today is the LAST DAY to buy your tickets to the 7-year party this coming Friday! The cutoff is tonight at 6pm. For those of you last-minute-shoppers, act now or you’ll just be sitting home Friday night, staring into the bottom of an empty ice-cream bucket wondering why you have made such poor decisions!   Now for the good news: You won’t hear me bug you about buying tickets to the…

Good morning everyone! Two things: Nutrition Fundamentals After some reflection of services offered at CFD, I have come to realize that while I regularly offer individual nutrition advice to members, I have not offered a forum to put out some basic nutrition information guidelines in quite some time. My initial concern was fear of redundancy, but with new members joining us every month, I can’t possibly expect people to dig deep into the archives of my blogs and catch up on nutrition information I put…

Hey everyone, this is your final call for signing up for one of the 2 supplementary programs that are launching next Monday (the 7th of January): Cardio Club 1 and Foundational Strength 2! Also, if you’re signed up for Cardio Club, I am hosting a row clinic tonight (Wednesday, January 2nd) at 6:30pm as well as Saturday morning at 8am (January 5th) where we will discuss the program, talk fueling, demonstrate some row mechanics, as well as have an in-person Q&A. It’s not mandatory, but…

How long have you been a member at CFD? I joined CFD in December of 2011, shortly after Phil and Mike opened the doors. I narrowly missed being a member of the legendary First Crossfit Dubuque Class, many of whom are still here – looking at you, Baker Family, Brady, April & Steve! I actually started doing CrossFit in 2008 at Potomac CrossFit while I was living in Washington, DC. What did you do for fitness prior to joining CFD? Anyone who has seen me…

However your 2018 was, whether it was good or bad, flipping the page (so to speak) on the calendar gives us all a chance to hit that reset button and start anew. Personally, 2018 was a mix of good and bad for me, and I want to take this opportunity to reflect on the positive and be grateful for the things I have as well as contemplate how I can learn from my misses and failures to create a better 2019. I hope you are…

Hello everyone! I hope you all had a great Christmas and have fun plans to ring in the New Year. I’m really looking forward to everything we have going on in 2019. I’m excited to announce that I have scheduled some row mechanic clinics for Cardio Club 1 on the 2nd and 5th of January at 6:30pm and 8am, respectively. These classes are available for RSVP on WODhopper and will be a great way to kick off the program I have in store for you all.…

Happy holidays everyone! Personally, it’s my favorite time of the year – I love an excuse to eat lots of food and be around family and friends. I’m sure I’m not alone in that, so I wanted to write a quick blog to not only wish you and yours the best, but to also give some insight on how to navigate through the holiday season that is riddled with a plethora of junk food and ways to de-rail your progress in the gym! I’ve read…

Foundational Strength 1 Results (Most of) The results are in! I’m excited to show what we’ve been able to accomplish over only 7 weeks of training. At the end of Foundational Strength 1, our athletes improved by an average of: Back squat: 11.6% Bench Press: 6.8% Deadlift 7.1% Front squat: 8.5% Shoulder Press: 5.5% Push Press: 4.5% Weighted pull-up: 36.4% AMRAP UB strict pull-up: 31.4% Does anyone else see something interesting about these numbers? UB pull gymnastics absolute strength AND capacity improved by the most…

There’s a lot going on in this one, so I’ll keep it as organized as I can! Contact In our 7+ years here, I’m always trying to find the best ways to stay connected with you all. In an effort to utilize yet another medium of communication that may be preferable to some, I’ll be sending out e-mails direct to your account information we have on file here when updates, blogs, and upcoming events are posted. In addition to this, we will still be utilizing…

How long have you been a member at CFD, and what made you want to get started? I have been a member since January 2013. I felt malaise creeping into my workouts, and was ready for a change. What did you do for fitness prior to CFD, and what do you like most about CrossFit? I previously did cardio kickboxing for a year and half. Before that, I spent ages 22-26 getting fat and weak. The thing I like most is the people. I have…

Wow, we’re nearing the end of 2018 already! Here are some dates outlining our holiday hours as well as our Anniversary/Holiday party in January: Thanksgiving Holiday Hours Wednesday, November 21st (Thanksgiving eve): 5:15, 6:30, 9:30, and 1pm classes ONLY Thursday, November 22nd (Thanksgiving): NO CLASSES Friday, November 23rd (Black Friday): 6:30 and 9:30am ONLY Christmas Holiday Hours Monday, December 24th (Christmas Eve): 6:30 and 9:30 classes ONLY Tuesday, December 25th (Christmas Day): NO CLASSES New Year Holiday Hours December 31st (New Year’s Eve): 6:30, 9:30,…

How long have you been a member at CFD, and what made you want to get started? I’ve been a member for a year and when I retired from the military I wanted to try something new. What changes have you seen in yourself since your very first day? I have made huge progress since day 1 when I could not even do a clean. I’m still working on overhead squats and a few other things, but I’m making progress. CrossFit is very beneficial for…

I’m excited to launch something I have been cooking up for a while—the CFD Foundational Strength 1 Program! Here’s some information about it: Generally speaking, everyone can benefit from getting stronger At the risk of being redundant, I have blogged and lectured ad nauseam about the importance of strength training. From: having a strength base to prevent injury in sports (and life in general) strength training being the second-most important factor that contributes to body composition goals (the most important factor being one’s food profile)…

1. How long have you been a member at CFD, and what made you want to get started? I’ve been a member for 5 months. Hillary Baker, a longtime CFD member, first told me about CrossFit and I thought it sounded fun but also very intense and intimidating, so I was hesitant to actually try it. I’ve struggled a lot with depression and fatigue since my son was born 5 years ago. I tried many different diets, supplements, medications, and therapies but wasn’t getting the…

Hey gang! Here’s a couple of announcements and events you might be interested in: Barbells for Boobs With October right around the corner, we are gearing up for Breast Cancer Awareness month. The CrossFit Dubuque Team Page is up, and the date is set for October 19th from 5-8pm. Check out the Facebook event page for more details and updates, make your donations, and support a great cause! Supplementary Programs An idea that is finally coming to fruition is rolling out supplementary programs. Until recently,…

Every day is an opportunity to live life to its fullest and to not take things for granted. Today especially is a day to reflect on how every situation is potentially a chance to either make a difference or be a victim. Have you heard of Tom Burnett, one of the passengers on UA Flight 93 on September 11, 2001? His flight, like others that same day, was hijacked by Islamic terrorists. He was urged by flight attendants as per their training to just sit…

How long have you been a member at CFD, and what made you want to get started? Arthur: I started foundations in December of 2011, so six and a half years. I was always active in sports with wrestling being my main sport. I tried several things after college including the John Deere fitness center, Westside Fitness, and then a year of doing P90X in my basement. I wanted to find something that was not so repetitive, had a wider variety of movements, and would…

Hey all, Just a heads up–there will be a 9:30am class ONLY on September 3rd in observance of Labor Day. All over classes will be cancelled. Don’t worry, I’ll have a fun team workout for us to do! -Coach Phil Not a member? Sign up for an Intro Class today!  The next Intro class takes place on September 8th at 10:00, and Foundations starts the next week (September 11th). RSVP to the free Intro Class here!

What’s your plan? It’s a question you should have an answer to every time you head in to the gym. If your plan is to just bounce around and hit whatever you feel like in the moment, you’re spinning your wheels. A good training plan should have structure, organization, and purpose. How it is structured may depend a lot on the athlete, sport specificity, training age, goals, etc. but there are some general principles that are typically followed. Not only should the day have a…

How long have you been a member at CFD, and what made you want to get started? I’ve been at CFD for over 4 years now. I had a friend that was going to CFD while she was in town for college. Over the years of knowing her, I became good friends with a lot of her friends from school. They were all set to graduate in March 2014, which was only a couple of months away. She started to worry that after graduation everyone…

The most common question we coaches are asked about regarding food, fueling, and nutrition is about supplementation. Everyone wants to know what protein powder to buy, what recovery shake to drink, what pre-workout allows you to feel the best when you’re working out, etc. Honestly, most high-level athletes don’t take much for supplements. It turns out that the variable that we have the most control over that has the absolute biggest impact on your health and fitness is—you guessed it—your food. In short: bypass the…

1. How long have you been a member at CFD, and what made you want to get started? I have been a member of CFD since February of 2012. Why I started CrossFit??? Because I wasn’t making it to the gym on my own. 2. What changes have you seen in yourself since your very first day? I am much stronger than when I started. I considered myself in shape when I started, but to see the improvement over the years is beyond exciting. A picture…

Hey everyone, here’s a quick list of some updates for you all! Independence Day Schedule The 4th is right around the corner!  Here will be changes to accommodate for the holiday: -July 3rd, there will be NO 5:30pm class or 6:30pm ROMWOD -July 4th, we will host only the 6:30am and 9:30am classes–all other classes will be removed from the schedule. We thank you for your understanding and hope you all have a great and safe Independence Day! Gym upgrades I know…some of the platforms…

How long have you been a member at CFD, and what made you want to get started? Before I answer this first question, it seems like I’m always after Chad Blanchard. He was the Spotlight Athlete last month and I always finish behind him in the WODs. I just can’t keep up with him. Anyway, I started in September 2016. My manager at work twisted my arm so much, I joined just so he’d stop bringing it up every week. Just kidding….kind of. Really the…

Happy Monday! Next Monday, May 28th (Memorial Day) we will only be hosting the 9:30am class to do Murph.  All other classes are cancelled in observance of the holiday. See you all soon! If you haven’t ordered your new apparel yet, here is the link to that blog post Read the latest blog: Truth In Principles Not a member? Sign up for an Intro Class today!  The next Intro class takes place on June 2nd at 10:00, and Foundations starts the next week (June 5th).…

I’ve been getting slammed with requests to get some g***amn shirts back in stock, and I’m finally getting around to organizing it all! Eric Peters made some sick designs for us last year and there are plenty of new faces who never got a shot at getting these, so we’re going to make them available again for pre-order. It’s simple – here’s how it works: Click the link to the shirt you like Fill out the form with your name, email, and size That’s it–payment is due upon…

I’m a pretty diligent note-taker. Anytime I’m at a seminar or a continuing education course, I basically try to take down as many notes as humanly possible so that I could review the content again in the future and keep it fresh. I don’t trust things to be committed to memory; I know how fallible recollection can be. I prefer notes, numbers, and things that can’t be corrupted with the passage of time and imperfect memory. I have stacks of notes in my Evernote account…

How long have you been a member at CFD, and what made you want to get started? I joined CFD exactly four years ago in May of 2014. I looked into CrossFit because I wanted to try something new to stay fit, active and healthy. I had a compression fracture of a vertebrate in my spine a few years earlier and was told that I needed to increase my core strength to keep from having back problems as I aged. I also needed something to…

Hey all, a couple of quick announcements:   The 2018 Classic is taking place this Saturday, April 28th! As a result, there will be no classes scheduled that day, and individual program design clients are asked to be done by 8am so as to accommodate the event.   Also, the State Champ shirts are in for the Barbells for Boobs fundraiser last year!  If you raised money and contributed to the team during our three-peat State Champ title, there is a shirt waiting for you…

Ah, the Meal Replacement Shake. Do a quick Google search and see how many products you can find out there. They number in the hundreds, if not thousands. The supplement industry can be hugely profitable and is mostly unregulated in the US. I wonder why that is—since we are a society who is so obsessed with finding the fastest ways to get what we want? But I digress…. You want to know the problem I have with meal replacement shakes? It’s straightforward and pretty obvious:…

1. How long have you been a member at CFD, and what made you want to get started? I’ve been a member at CFD since September 2017. I was introduced to the sport by my wife as she had been doing it for about 18 months. I could tell how much of a positive impact it had on her. This, combined with me getting bored with my current workout routine, is what got me started. When I signed up I committed myself to going 3…

Another successful season is in the books! Congrats to all who participated in the 2018 CrossFit Open—It’s always a challenging and stressful time, but it’s also the time of the year where we can see what we’re capable of and an opportunity to exceed expectations of what we thought we could do. As always, you have people getting movements for the first time, lifting more weight than they ever had before, and moving with a purpose. As much as I wanted to be there with…

I know the title isn’t entirely self-evident as to what it entails, so I wanted to blog a bit about this course, define it, and explain what it is and why we’re putting it on. What is T.R.A.P.? T.R.A.P. is an acronym we came up with that stands for Threat assessment, Risk mitigation, Awareness, and Prevention. These all tie in to the purpose of the course, which is essentially giving you the tools needed to prevent yourself from becoming a victim in an increasingly dangerous…

Thank you to all who participated and donated to Shaun Strong 3.0 this last Saturday!  We all really appreciate it.  For the remainder of the Opens, we will continue to accept donations to give to Shaun and his family, so if you missed the opportunity to come out with us on Saturday, you can still contribute to the cause! Coming next… 18.4 Friday Night Lights, March 16 St. Patrick’s Day -Dress up however you celebrate St. Patrick’s Day! 18.4 Award for best dressed: 1 container…

Hey all, here is an updated list of upcoming events–there’s a lot happening in a short time, so don’t miss anything!   18.3 Friday Night Lights, March 9 America….F^&! Yeah! -Wear Patriotic and/or Military Attire! 18.3 Award for best dressed: Case of FitAid Rx   Shaun Strong 3.0, March 10 @ 9am -Please come out to show your support!  Click link for more details   18.4 Friday Night Lights, March 16 St. Patrick’s Day -Dress up however you celebrate St. Patrick’s Day! 18.4 Award for…

This month, I wanted to do something just a little different in light of the Opens. Since this is the time of year to not only put ourselves to the test, but to also re-invigorate the community aspect of the methodology, I’d like to take this chance to spotlight the drive and work ethic of the community. CFD has been here for almost 6.5 years now. All of us coaches have been in the industry longer than that, have come from different backgrounds and sport…

The 2018 CrossFit Opens are almost here!  We have some exciting themes planned for you all with prizes assigned for best dressed each week.  Below is an overview of the schedule with links leading to each FB event, where you can RSVP and see additional information.   18.1 Friday Night Lights, February 23 Super Heroes -This one is broad; dress as your favorite super hero, super villain, or even your favorite character from a show or movie! 18.1 Award for best dressed: Case of FitAid…

Happy Monday everyone!  Today I’d like to address a topic that I think needs addressing—the difference between movement and exercise. Now, let me be clear about one thing right off the bat: I am not saying in any way that movement is useless and that it isn’t important. In fact, there are a lot of reasons to be active and mobile throughout your day, every day. Being sedentary all day at work is shown to be a really difficult lifestyle to overcome with exercise alone,…

1. How long have you been a member at CFD, and what made you want to get started? I joined the CFD fam bam last September (2017)! I have always made it an important factor to exercise and workout on a regular basis for my lifestyle. My older brother, Jonathan, was actually the first person to introduce CrossFit to me. Once he reeled me in with well-known athletes, their documentaries, workouts, and the CrossFit games I immediately was infatuated with the sport. I have always…

  1. How long have you been a member at CFD, and what made you want to get started? I joined CFD back in April, my first WOD was on my birthday! I was looking for something different, a workout that I could come in every day and be told what to do. 2. What changes have you seen in yourself since your very first day? I am more confident when I walk into the gym. I’m eager to try different/new lifts, rather than just…

Class Schedule Reminder: -25DEC there will be no classes -01JAN there will be only the 9:30am class (365 Workout) -12JAN there will be no 4 or 5:30 classes due to the CFD party starting at 5:30pm! If you haven’t bought your tickets to the party yet, please do so here!!! As we wrap up 2017 and head into a new year together, I have so many thoughts going through my mind: Pride from our progress and what we’ve built at CFD, reflection (both personal and…

1. How long have you been a member at CFD, and what made you want to get started? About 9 months. I started because I had developed low back pain after running my first half marathon. My chiropractor encouraged me to start cross training and strengthen my core. 2. What changes have you seen in yourself since your very first day? Well, my traps were the first muscles I noticed to sprout! I didn’t realize I’d had those. I have way more overall strength and…

It’s that time of the year again! First of all, mark your calendars for 12JAN for the CFD Anniversary Party! We will be hosting it again at the Best Western/Champps here in Dubuque on Dodge, which is proven to be a great venue that is centrally located, very nice, and cost-efficient for all of us. Details will be provided as we get closer and cost per person will be minimal when compared to a night out, so make sure you leave that evening open to…

We wanted to take a different spin this month on the Athlete Spotlight and give it up to one of our own coaches.  As with all of our coaches, we wanted to groom our staff from within, and Coach Kayla is a great example of someone who came here originally as an intern, stayed as a member of our classes and community, and eventually showed interest in wanting to coach.  She was always willing to put forth effort and learn new skills, and I must…

Wow, time flies, especially when you have a kid! Sorry for my delay in putting out some announcements, so here’s a whole slew of info for you.  I’ll organize it as best I can so that you can all skim to what interests you the most. CFD Fall Brawl What a fun day at the CFD Fall Brawl!  A huge thanks goes out to all of the coaches and fellow athletes who helped volunteer—it definitely wouldn’t have been possible without you all, especially since I…

How long have you been a member at CFD, and what made you want to get started?
 Nicky: The first time I ever stepped into a CrossFit gym (box) was in August-September 2015, and I’ve loved it ever since. Fidel: I was honestly dragged into it by my daughter. So, we started at the same time and here we are going strong into CrossFit.   What changes have you seen in yourself since your very first day? Nicky: When I just started I could only…

I have a few announcements I’d like to make that I’m really excited to share with you all… 1. Saturday, September 30th is the CFD Fall Brawl! I am really excited about the events and it’s going to be a very fun day with some very unique events as well as some very familiar, more traditional CF style events as well. For it being right here at CFD, very inexpensive, and only a <1 day event, it’s a great opportunity to have fun while testing…

Today we honor the 343 firefighters who died on September 11, 2001 with a workout called ‘343.’ The workout will begin with a minute of silence. Here is what will be going through my mind during a minute of silence—what will be on yours? I remember a time, back when I was 17 years old and anxiously waiting to leave home to serve in the Army, when our nation was attacked. It was a time of fear, but it was also a time of cohesiveness…

A typical day in Wylie, Miguel, and Matt’s cube: 8:00 AM Miguel walks into cube: “Hello gentlemen . . . ”  slight pause ” . . . and Matt”    another pause “or based on your workout yesterday should I say, ‘Lord Weakness’?” 10:00 AM Miguel:  “Hey Wylie.  You going to CrossFit today?” Wylie:  “Yes” 10:05 AM Miguel:  “Hey Wylie.  You going to CrossFit today?” Wylie:  “You asked me five minutes ago and I told you I was.” 10:10 AM Miguel:  “Hey Wylie.  You going to…

I see countless articles that have this title or something similar to it. If you type in a google search that begins with ‘best exercises,’ google autofills the rest to finish ‘for abs.’ Plus, I can’t count enough times people have asked me for extra work to help them lean out. Everyone is obsessed with finding the secret to having a slim and defined midline and improving their body composition. Want to know what all the ‘ab-defining workouts’ and ‘workout tips to a flatter stomach’…

On-Ramp/Foundations On September 9th at 10am we will be hosting a free introductory/assessment class for any of you who are interested in signing up here at CFD!  The next Foundations classes begin the following Tuesday, September 12th at 6:30pm so don’t miss an opportunity to join our great community here that has been going strong for 6 years in October!  Sign up for your introductory session by clicking the SIGN UP tab on the On-Ramp & Foundations page today! 30SEP: CFD Fall Brawl Speaking of…

CFD Summer Party THIS SATURDAY, the 26th of August, is the CFD Summer Party hosted at the Kuhl residence! I’m really looking forward to this event, and we all had a great time last year! Click here to view the FB event for information about the party and to RSVP to the event for headcount/food purposes. I hope to see you all there! Labor Day Schedule On September 4th, there will only be a 9:30am class in recognition of Labor Day. Don’t worry, we have…

I get asked pretty regularly the differences between what is offered in an individualized program design, personal training, and a group program design. I’d like to dedicate a blog breaking down the differences for everyone. Group Program Design—just as the name implies, this is what made CrossFit what it is today. There is a group program design that is written for the masses that is typically highly scalable, and all members of the class participate in the workload together under the direct supervision of a…

1. How long have you been a member at CFD, and what made you want to get started? I have been a member at CFD since, Well, I’ve just been showing up and the days, weeks, months have flown by! I think I started the intro session last July. 2. What changes have you seen in yourself since your very first day? The changes I’ve seen in myself are that my muscles have gotten a smidge bigger. I’m not busting the seams off my shirt…

It’s almost here!  The 2017 CrossFit Games will be taking place in just a couple short weeks, and we have the amazing opportunity to watch one of our very own Dubuquers compete on the world stage! ***Due to the popularity of the event, we will not be hosting the 4pm and 5:30pm classes on Friday, the 4th so our coaches and athletes can better utilize their tickets!*** Also, someone put out a very helpful guide to the Madison area that I will share with you…

Today I’d like to spend a few minutes and do a quick overview of what a typical meal prep day looks like for me. I hear all too often that eating healthy is expensive, that prepping meals is too much work, etc etc. If you truly believe those statements, YOU’RE DOING IT WRONG….let us help! I spent some time on Sunday prepping meals for the entire week for my house. Maggie and I have different caloric needs, so there were essentially 3 things I made…

Some of my thoughts today stem from the fact that there are so many people in the fitness industry who truly want what’s best for their clients. Granted, there are plenty of snake oil salesmen out there who will simply push a shitty product for a profit because—let’s face it—people are ALWAYS willing to shell out money for an easier way to reach their goals, and as a result of supply and demand, there are always going to be people out there to collect the…

  I was recently asked to be the guest speaker at the 2017 Run4Troops event this year, and I am very grateful (though I felt very unworthy) to be a part of it.  The video was taken by my wife and below are the notes I read from for the speech (I didn’t read verbatim, but pretty close anyway).  Thank you all for checking it out–I hope you appreciate my attempt at delivering what I think is an important message, and I hope the words…

How long have you been a member at CFD, and what made you want to get started? I started August of 2016. I came to CrossFit because Jaci Wright kept bugging me to go. I was always telling her no, because I didn’t want to be one of those “CrossFit People” CrossFit people always talk about their workouts. Plus, I was good doing my DDP Yoga. That was my thing at the moment, I thought I would get great results. However, Jaci never quit asking.…

Hey everyone!  Two quick things: The 4pm and 530pm classes on 03JUL are removed from the schedule due to Dubuque’s fireworks celebration taking place that evening. All classes on 04JUL will be cancelled in observation of Independence Day Stay safe and enjoy my favorite holiday! ‘Merica 🙂 –Coach Phil

I have some great and exciting news to share with you all! First of all, I want to welcome both Kayla and Allie to our coaching staff! Most of you already know them and many have probably already been in a class led by one or both of them, but I wanted to officially introduce them as coaches now that their updates bio pages are launched on the website. We look forward to working with them and having them be a part of our team!…

‘Hey, what happens if I’m not hitting what I expect to hit for my percentages during a strength cycle?’ It’s a pretty common question, so I’m going to do my best to tackle it in a way that is hopefully helpful to you all! First of all, doing any sort of percentage-based strength template is an educated guessing game, and there are many factors that can cause your performance to deviate from the expectations of a pre-written plan. With that said, the important thing to…

I am writing this blog to speak a bit about Streat’s journey as I knew it from the day I met him at CrossFit Dubuque to the present day. His athletic journey started long before that, as he was always active in sports and wasn’t brand new to the sport of CrossFit when I was first introduced to him, which was right after his 78th placing in the 2015 CrossFit Open. Let me start by saying that Streat is one of the hardest working athletes…

As you all know by now, Streat Hoerner placed 2nd in the Central Regionals and secured his spot to the 2017 CrossFit Games!!! I am asking all members of CFD, friends, and family to consider a donation to the cause–after all, the expenses that the athletes and families incur by competing at this level is pretty significant, and we as a community would like to offer what we can to help negate that cost for the Hoerners. If you’d like to make a donation, we will…

1. How long have you been a member at CFD, and what made you want to get started? I started foundations in August….10 short months ago, after having pondered the idea of “working out” for quite some time. I didn’t have any back ground in strength training and had no idea how to lift weights. I liked the idea of having someone else plan the workout, a coach lead it, and all I had to do is show up. 2. What changes have you seen…

Hey everyone!   I’m excited to make 2 quick announcements:    Memorial Day will be celebrated at 9:30am where we will be conducting Murph as a community.  Bring a weight vest if you have one and wish to do it Rx, or we can always do the work as a 2-person team as well to help divide up the work as a scaling option.  Let’s use the opportunity to honor a fallen spec ops warrior and celebrate our great community we have built here together.…

Mark your calendars if you haven’t already–June 24th is the Run4Troops event here in the Dubuque area! CFD sent a relay team last year to run the marathon and we had a great time.  This year we are given 2 relay teams slots of up to 6 members each with our sponsorship of the event, so if you’d like to be a part of representing CFD in the Run4Troops relay race, put your name on the signup sheet at the gym!   Registration for both…

 1. How long have you been a member at CFD, and what made you want to get started? I joined CFD in June of 2016. I followed CrossFit online for a while and knew I wanted to eventually try it. It looked fun. When I realized I needed to break out of my daily work/home/repeat routine, CrossFit was my answer. I didn’t have a friend to show up with the first day. I knew I’d be walking into a gym full of strangers. I decided…

The cubbies have arrived and they look great! Just a heads up to everyone on storage policies and cubby usage at CFD: Please start utilizing the new cubbies that we have had built for you all!  Let’s start making a group effort to not have bags lying on the floor in the common area; change your shoes, clothes, etc. and then put your stuff in a cubby.  Bags, shoes, etc. are NOT to be left laying around on the floor! The cubbies are not there…

Hey everyone! We’ve got a lot of exciting things coming for you all within the next weeks and months, so I thought I’d put together a blog to try to organize them all for you in one stop. Here it goes in no particular order of importance: The 2017 CF Open We just got through all 5 weeks of the 2017 CrossFit Open testers! The week following the Opens was filled with opportunities to build to some heavies and was overall a week of lower…

(Sammi, left, with her sister, Coach Maddy, on the right) How long have you been a member at CFD, and what made you want to get started? I’ve been a member at CFD for close to a year. The majority of members know my younger, but insanely stronger sister, Coach Maddy. She was the person who motivated me to start at CFD. I’ve watched my sister transform as an athlete with the continued guidance, mentoring, and support of Coach Phil and Mike. I remember watching…

Here is a great recipe from Coach April! Pork Carnitas -2-3lb pork shoulder roast -2-3lb pork sirloin roast -Chicken broth or water -Seasonings -Large Crockpot Put both roasts in the crockpot, pour enough water or broth so it comes up halfway on the roasts. Season generously with your favorite Mexican seasonings (salt, pepper, cumin, coriander, red pepper, oregano, etc) I haven’t tried it with taco packet, but I bet that would work too. Cook on low heat for 8-10 hours. Shred the meat to mix…

Hey all! March 24th marks the final testing day of the 2017 Open! Let’s all get together, throw down on 17.5, enjoy each other’s company, and have a great time! ALSO…. This event is two fold: We will also be celebrating the fact that CFD has won Barbells for Boobs and are the State Champs of Iowa for the second year in a row! I will be handing out shirts to the athletes who raised money for the cause and giving congratulations for making a…

1. How long have you been a member at CFD, and what made you want to get started? I’ve been at CFD a little over a year. I started because I have size DD boobs and I wanted to get CrossFit boobs. Hahaha!!! I’m a yo yo dieter AND exerciser. I love to be active but I could never find anything that held my interest long enough. My son Chase was my primary motivator. He was one of those ‘just try it’ people that finally…

Hey everyone, I wanted to post a quick note out to everyone now that we’re in the new year and talk a little bit about punctuality and how that relates to what we do at CFD. As we continue to grow in numbers, classes get bigger. This is the inevitable conclusion to success. With attendance elevated, punctuality becomes much more tantamount. From a coaching standpoint, especially with the larger classes, we count on our RSVP list. Knowing exactly how many people are in our class…

Tonight’s the night!  At 7pm, CFHQ will announce the first of 5 Open testers for the season, live streamed on games.crossfit.com! Tonight, I will be coaching the evening classes and running our ROMWOD session at 6:30pm.  However, I’d like to offer the live stream at CFD for anyone who wishes to come in and see what we’re in store for tomorrow as a group at 7pm tonight (this means we will run one ROMWOD session from earlier in the week instead of two). Bring your…

Hey everyone! It’s #wellnesswednesday and in light of the first workout of the CrossFit Open being announced, I’m going to write a bit about keeping your training practices consistent and in support of your game day practices. The concept is quite simple: your training days are just that…training in preparation for the event (whatever that may be, whether it’s sport specific, responding to a crisis, overall function, etc etc etc). That means that every day you are working out you are training, and the hours…

For this week’s #wellnesswednesday post and with next week starting the first of 5 testers for the CrossFit Open, I’d like to talk a bit about forming habits in your food profile. Every day, regardless of whether you are working out or not, is an opportunity to reinforce a habit—for good or for ill. Life is all about a series of choices and practices in an effort to set yourself up for success (or failure). As I mentioned in a previous blog, failing to plan…

For this week’s #wellnesswednesday, I’m going to give everyone some insight on what I do to prep lunches.  I get asked all the time about meal prepping, and most people’s main concerns are as follows: They don’t have time Eating healthy is expensive I’m going to demonstrate how dedicating the time on the front end of your week is not only cost-effective, but in almost all cases it will SAVE you time at the end of the week. Here’s how it goes: Step 1:  I…

It’s almost that time of the year again for the CrossFit Open!  Whether you’re registering as a scaled or Rx competitor or not, we will be doing the testers (or scaled versions of them, of course) on Fridays for the 5-week open period.  The Open is a great time to test your fitness but MOST importantly to build the community and have fun! On that topic, we will be hosting Friday Night Lights for the 5 Fridays of the Open (Feb 24th, March 3, 10,…

1. How long have you been a member at CFD, and what made you want to get started? I have been a member at CFD since May of 2016. People had told me about CrossFit since I was in high school but Jamie convinced me to come watch The Classic in house competition. I emailed Phil the night after the competition and was signed up for foundations the next month. 2. What changes have you seen in yourself since your very first day? I initially…

Here’s a recipe submission from one of our athletes! Sweet Potato Egg Nests: They’ve got vitamin-rich sweet potatoes, eggs, and metabolism-boosting chili powder. Yield: 12 1 lb. sweet potatoes, scrubbed with ends trimmed 3 Tbsp. neutral oil, like grapeseed 3/4 tsp. chili powder, optional Salt and pepper 12 large eggs Chopped parsley, for garnish, optional Preheat oven to 350ºF. Using the large grates on a cheese box grater, shred sweet potatoes (you’ll have about 4 2/3 cups). Warm oil in a large skillet over medium…

Here’s a super easy and fast breakfast that you can make in about 1 minute and take on the go with you to start your day out right!  If you’ve ever had Malt-O-Meal as a kid, this kind of reminds me of that…   -Instant Oats, add water and pop in microwave for 1 min -scoop almond butter -scoop protein -mix and dig in!   As with any of these recipes, you can modify as needed to fit what is most appropriate for your macronutrient…

What matters more, having huge goals and high aspirations, or possessing a willingness to work hard and put in your best effort? In my book, hard work beats high expectations.  However high you aim with your goals is irrelevant if you fail to be honest with yourself about whether or not you’re willing to do the work it takes to get there. Your goals don’t define you; actions speak louder than words.  You are defined by your actions. Wanna know the secret to success and…

Hey everyone!  I’m a little late to the party today on our Wellness Wednesday post, but better late than never!  Here’s Clint’s suggestion for how he repurposed his Pizzaz pizza maker into making some pretty bomb veggies (and I wanted to leave his words intact because…well…it was funny!) Here is my best Emeril Lagassi for veggies. A nice change up from steamed broccoli/cauliflower/green beans/asparagus. I take the frozen package of veggies, put them onto a Pizzaz Pizza Maker (lined with non-stick Reynolds foil), sprinkle on…

1. How long have you been a member at CFD, and what made you want to get started? I will have been a member for one year in January. I started at CFD because I lost motivation to workout and needed something that would keep me interested and motivated. 2. What changes have you seen in yourself since your very first day? I actually look forward to working out now and before I joined CFD I avoided doing squats as much as possible, but now…

If you haven’t signed up yet for our Muscle Up challenge, you only have a few days left to do it!  If you are already signed up, Coach John will be at CFD at 11am this Saturday (the 7th) to demo movements and go over the program.

This SUPER easy chicken crockpot recipe is brought to you by Theresa.  Can’t get any easier than this one, and if you’re anything like me, it’s nice to have some different ways to prep your chicken (because let’s face it–chicken can get boring!).   All you need: -1 crockpot -1 bag frozen chicken (or more if you can fit 2 bags in your crockpot and want to make that much) -a healthy dose of Red Hot (or any other vinegar based hot sauce).  Add to…

CrossFit Dubuque is hitting the ground running in 2017!  Will you be a part of this great community?     Not a member? Sign up for an Intro Class. RSVP

For anyone who’s been struggling to get a consistent Muscle Up or would just simply like to get their very first one, Coach John will be offering a new 8 week MU challenge! The challenge focuses on shoulder flexibility and strength building as well as kipping and swinging techniques all in a progressive manner that builds over an 8 week period. Janelle volunteered to be John’s guinea pig with this new programming and she achieved her very first MU on week 7! John plans to…

For this week’s Wellness Wednesday post, I’d like to offer a suggestion submitted by Angela.  Here you go! Homemade meatballs have been my go to protein during meal prep on Sunday.  Super easy. Meatballs: Ingredients: 1 pound beef (we use turkey or venison) 2 tbsp. chopped parsley 1 tbsp. oregano 1 egg 1/2 tsp sea salt 1/4 tsp black pepper 1/3 cup almond flour In a large bowl combine all the ingredients and form 1 inch, or larger, meatballs.  Bake at 350 for 20-25 minutes. Optional:…

Due to the holidays being observed on the Monday following the holiday this year, I think it is unnecessary to run a full schedule on 02JAN.  Please be advised that the only class times available this coming Monday, the 2nd of January will be 9:30am and 1pm.   Thank you all and see you soon!

Hey everyone!  Here’s a quick tip on a fast breakfast that is many times one of my handful of go-to’s for when I have to be up early and don’t want to cook anything.  It’s very easy and can be modified to fit whatever your macronutrient ratios/caloric intakes should look like!   1 cup (or half of the container if you buy the 17.6oz containers) of full-fat Fage Greek Yogurt (11g fat, 9g carbs, 20g protein) ~1 scoop of protein powder (or about 20g worth–or…

It’s been a great year here at CFD through 2016, and I’m wanting to take a moment to reflect on our fifth year together serving the Dubuque and surrounding communities in pursuing fitness goals. We have added some new coaches to the CFD coaching staff, expanded our knowledge base, improved and expanded services, grown our member base, and overall continued to excel in quality and expertise in the strength and conditioning industry. I am proud of how far we have grown together and look forward…

Check out this recipe that I use to prep my meals for lunch!  Inspired by my brother Paul, this is a simple chicken disk that you can either throw in the oven or put in a crock pot and it turns out awesome every time! 1 package of frozen chicken breasts or thighs (I prefer thighs) Taco seasoning to taste (I just lightly cover the top of the chicken) Salsa to taste (again, just toss it on top).  You can even add in some cayenne…

A benchmark that comes up frequently as a goal here at CFD is getting pull-ups, and there are always questions flying around about how to go about getting them. I’ll give you guys a breakdown on my thoughts of how to progress someone safely and effectively to getting pull-ups. First of all, I would argue that you have to break it down into two pieces: Absolute pulling strength and body composition. You can get someone to pullups by either 1: increasing the former, 2: improving…

It was recently asked of me my thoughts on eating while traveling and around holidays.  I think it’s a great idea to touch on some of the obstacles here and some potential fixes to things many people commonly have troubles with. Here are my thoughts: Have a plan.  If you go into a day without a plan, you’re setting yourself up for failure.  This goes for every single day, not just around traveling or the holidays.  What’s your breakfast going to be?  How well does that…

  How long have you been a member at CFD, and what made you want to get started? I have been a member of Crossfit for a little over a year. I went to the intro class because a friend of mine was going and didn’t want to go alone. I wasn’t thinking that I would end up joining and loving it. Honestly, I didn’t love it right away; the first couple of months were very challenging. There were days when I got done with…

Hey everyone, I wanted to throw together a quick little compilation of some supplement information for you all—I hope you find it all useful!  I’m not going to cover every single thing I sell here, but just a few that I think deserve a mention.  If you have any other questions about anything specific, reach out and let me know! Vitamin D Especially now that the weather is changing and daylight is a lot more limited than it used to be, it’s important to get…

The hoodies are in!  If you pre-ordered a hoodie, they are ready for pickup today anytime after about 10:15—cost is $45 each due at the time of pickup.  If you missed your chance at getting one, reach out to me and I can put in another smaller order after Thanksgiving, so it’s not too late! Also, save the date for Friday, January 20th.  We will be celebrating 5 years of business and I couldn’t be more excited to go into our 6th year of working with…

Hey all, I thought I’d share a quick announcement and some client blog ideas with you all! First of all, Dr. Dan is hosting an 8:30am Classic Test Run session limited up to the first 25 people who RSVP.  This time slot will be on Thanksgiving Day (Thursday, Nov 24).  He will be running through some workout ideas that you will see again for the 2017 Classic competition here at CFD!  (Please accept my apologies for the confusion if you signed up prior to this…

Hey everyone, here’s a reminder of our holiday schedule (I posted this weeks ago, but I think it’s been lost in the mix since then!) Wednesday, 11/23 we will not be hosting any class after 1pm (no 4, 5:30, or 6:30pm).  All classes up to and including the 1pm class will be unaffected. Thursday, 11/24 there will be no classes at all that day so that we can all spend time with our families during Thanksgiving. Friday, 11/25 will be a 9:30 and 1pm class…

After brainstorming some slogans to use for hoodies, the one we kept coming back to was ’STAY THE COURSE.’  It really resonated with me, and I’d like to explain why: In my opinion, most things that are worth having don’t come easy.  I value hard work and perseverance when it comes to pursuing your goals—qualities that I feel are less and less common with time. The idea behind STAY THE COURSE transcends your gym ethic.  Whether you’re working towards a degree, sticking to or making…

If you haven’t read Parts 1 and 2 of this topic, check it out before getting into this one! In my last blog, I talked about quality of movement and perfecting motor patterns as much as possible.  With that said, I don’t live in a pipe dream where I think every single mobility-related issue can be fixed by smashing something with a bar, LAX ball, or rolling it out until you reach a full state of functional range of motion (sorry K-Star!).  I think the reality…

Here are a few quick announcements for you all:   Event 1 is announced on the CFD In-House Comp FB page!  Click here to navigate to the page and check it out. If you haven’t registered your team yet, get on it!   Do you understand the purpose of glutamine?  Glutamine plays a key role in gut function and your immune system and is a staple in many athlete’s supplementation plan.  Get a container now for only $30–a $5 discount!   CFD Wrist Wraps are…

If you missed Part 1 where I address the balance between work and recovery, check it out here! There is a risk/reward ratio to everything, and injuries can occur whether you are training or not—in fact, in my experience, most injuries occur outside of training while just performing everyday tasks in life.  Some sports and lifestyles are more dangerous than others, and it may surprise many to know that statistically you are much more likely to get hurt on a bicycle or playing football or…

How long have you been a member at CFD, and what made you want to get started? I’ve been a part of CFD for little over 4 years. Wow that doesn’t seem right when I really think about it but time flies when you have fun. It was all thanks to my very good friend Mason Tangen. He started about a month before me and I didn’t want anything to do with it. He just asked me, “what do you have to lose?” Probably the…

Get signed up for our 3-person In-House Competition on November 19th! There is no such thing as over-training, only under-recovering. Read that sentence again.  It may very well be the single most important sentence you read when it comes to success in your fitness journey. Allow me to narrate a hypothetical scenario: Person X wakes up from yet again another night of not restful sleep.  He/she needs caffeine to get his/her ass in gear for their day.  Due to being rushed in their everyday timeline, post-workout…

Hello CFD family!  I’d like to take a quick moment to address you all and post a few updates and upcoming events. We had a great turnout at Barbells for Boobs last Friday!  Thank you all very much for donating, volunteering, and being a part of such a wonderful community.  (If you missed out, there’s still time to donate!)  Thank you all for your kindness, hard work, and for simply being you! I have tried to keep up with posting blogs and stuff (when there…

Check out our Barbells 4 Boobs 2016 Facebook page for more information about our fundraiser that is happening THIS Friday, October 14th @ 5:30pm! Also, the heats are up, so head over to the RSVP page and register for your heat! We will run them every 15 minutes starting at 6pm with a 10 person/heat cap. If all 5 posted heats are filled, I’ll add more! Workout: Grace -30 Clean and Jerks for time Trainer bra: PVC pipe A-Cup 75/55 B-Cup 95/65 C-Cup 115/75 D-Cup: 135/95…

How long have you been a member of CFD, and what made you want to get started? We have been members at CFD for just over 3 years.  Our friends Dee and Ryan put an extreme amount of pressure on us to join after they became members.  At that time we were both very tired of going to a local gym in Platteville.  We weren’t seeing any results from our gym routine.  We needed a change and desperately needed help to understand how to become…

The culmination of something really awesome and rewarding happened the other day—it became obvious that a solid aerobic engine had been built over the course of many years.  Yes, that’s right—YEARS.  I want to be clear that this adaptation did not take place overnight, it just became evident to me as a coach what it started as and what it is today. Meet Q: a former collegiate football player.  He’s explosive, powerful, and fast-twitch by nature.  Like a lot of guys who come from this…

Let’s face it:  Most people are not typically fans of delayed gratification.   So many fitness facilities claim as much ‘result’ in as short a time as possible.  But…is it achieving any sort of worthwhile adaptation in the body over time?  Are you able to sustain progress over time? You can ‘trick’ the body (for lack of a better term) by simply making people work their asses off and restricting their food intake.  It works!…for a little while.   But then what happens?   Your body,…

There’s just something…it’s hard to explain or define…that comes along with pouring yourself into a particularly grueling training session. You learn something about yourself in there. I am reminded of living in the US Embassy compound in Baghdad when I first discovered CrossFit.  None of us had a clue, in hindsight, what we were doing.  We were just a bunch of dudes who got together either after we were done with our shift or during our off days who decided throughout the course of the…

Back in 2003 I swam my last race after 17 years of competition. I owe so much to the sport that shaped me from the age of 5 all the way through my college career. I loved competing, setting goals, reaching my goals and then going after bigger and better ones. I worried very little about my body at that time. We trained twice a day and did some basic Olympic lifts but to be honest I never believed I needed strength training. It was…

When I was 19 years old, I attended an Army leadership school called Ranger School.  In it, you learn a little bit about small unit tactics and how to lead others, but you mostly learn how to persevere when you’re cold, tired, and hungry.  You learn a lot about working with people at their best as well as their worst, you learn a lot about yourself, and you mostly learn how to be comfortable being uncomfortable. One of the things that happens when you get…

At long last, CFD got a facelift!  We hope you enjoy the new website as well as our updated branding, logos, and upcoming apparel we are excited to have available very soon! I’ve been delaying posting blogs and announcements simply because I’ve been so excited for the new website.  With that said, here are some announcements to take note of I have been waiting to fill you all in about:   With the Summer drawing to an end and it already feeling like Fall out…

We have put in some serious work grinding through some absolute strength base building for about 3-4 months, and it definitely paid off!  We logged 242 PRs on the scoreboard last week, and that doesn’t account for people who may have had to pop in and hit some of those maxes outside of classes.  Excellent work! A lot of factors play into that absolute strength development, and it’s not just about simply getting in the work as some of you might have found out!  Of…

  How long have you been a member at CFD, and what made you want to get started? Well, my CrossFit journey began post-graduation in summer of 2013. I was a recent graduate at University of Dubuque, and I was looking for a new challenge.  I was pretty active already as I played soccer for the university. For a short period after my last soccer season ended (tear), you would find me casually walking around aimlessly in a gym. It just didn’t cut it for…

This week has been a fun week already!  it’s the culmination of hitting some absolute strength maxes from the last few months of some pretty linear strength development we’ve been working hard at.  Coaching last night was a rewarding end to an otherwise hectic day for me—I got to coach the 3 evening classes and witness literally about an 85% PR rate!  There aren’t many better ways to end a day in my opinion! I’d like to mention fueling with everyone, as I think it’s…

  For the past 10+ years I have been gaining and losing the same 10-15 lbs. I would get on a kick of working out and restricting my calorie intake to drop weight. Slowly I would lose interest in working out and the food that I had eliminated from my “diet” would creep back into my cupboards. I lacked balance in my life and my metabolism was shot from the years of yo-yoing and controlling my calorie intake. I always felt like I was on…

It feels like summer out there!  Here are some announcements of things happening in the next couple months:   There will be no 6:30pm class on Tuesday the 21st of June.  Don’t worry, the class isn’t going away, but there’s a staff shortage that day and we have a large Foundations group that needs to be coached at that time.  Please plan your workout accordingly that day!   Saturday, June 25th is Run4Troops!  If anyone is available to help the CFD team out by picking up/dropping…

  I joined Crossfit Dubuque in October of 2014 after checking out the website probably a million times.  What made me finally pull the trigger and go for the newbie session was hearing a couple of my coworkers talk every day who had joined the month before.  I would see them hobble down the hallway and tell stories from the night before.  As they would talk about their workouts and what the coaches had said (could there actually be people with a sense of humor…

Two quick announcements: 1.  We’re only a couple days away from Regionals!  I’ll do my best to keep everyone posted via the Facebook page when I’m there, and the events will be streamed on games.crossfit.com as well, so stay up to date on how Streat is doing to show your support! 2.  The Memorial Day schedule is reflected on WODhopper, so I hope that you’re all able to come in and knock out a classic hero WOD with us Monday at 9:30am.  There won’t be any…

Coach’s note:  I figured since we’re going to be sending our very first CFD athlete to represent us at the 2016 CrossFit Regionals, we should highlight the guy who will be in the spotlight!  Streat’s an awesome guy from a great family who has been with us for about a year now at CFD.  His genetic potential, work ethic, and resilience is awesome to work with as a coach, and his attitude and personality is a pleasure to have as a part of the CFD…

Due to the overwhelming number of clickbait ads and articles out there, I decided to put my own quick list together of things you need to know when you’re starting your journey into fitness.  Here are 7 things, not necessarily in any particular order except for the first, everyone needs to know before starting a new fitness journey:  #1:  Not all (CrossFit) gyms are created equal. The word ‘CrossFit’ is in parentheses because it’s true regardless of the sport-specificity or type of facility you happen…

How long have you been a member at CFD, and what made you want to get started? I have been a member at CFD for 3 years. I turned 30 and felt like it was time to start taking care of myself.  My friend, Alix, nagged me to try CrossFit for about 6 months. I just kept blowing her off and making up excuses why not to join. Finally I gave in on January of 2013 and have been a member ever since!   What changes…

While we’re all recovering from stuffing our faces with chocolate bunnies, I’ve been putting the finishing touches on a few things, and I’d like to make a few announcements!   Post-Open 2016 A huge, HUGE CONGRATS to all of the CFD athletes who represented this year in the 2016 CrossFit Open!  We had a great year, a lot of fun, and 5 fast weeks of competition.  I for one was really happy with the quality of the workouts this year—CF has really stepped it up in…

Important announcement for 16.3 Heats!   There will only be a max number of 4 Rx Athletes allowed per heat.  To prevent confusion, RSVP to your desired heat with your name as well as the Rx designation behind it (ex:  Phil Rx) Heats will run every 10 minutes, so this should be a fast-paced night.  Best of luck, everyone!

Update on Friday Night Lights:   To keep things running more smoothly and to allow our athletes to be set up for success as much as possible, here’s how I’ll be running FNL from here on:   1.  I’ll announce the workout at 5:30pm to all competitors where we will define standards and ROM on all movements, workout strategies, warmup strategies, etc.  You are all certainly welcome to be there plenty early to begin your warmup, especially if you are going in an earlier heat!…

    March Athlete Spotlight   Tammi Saunders   How long have you been a member at CFD, and what made you want to get started? I started CrossFit in February of 2013.  My brother had been a member for about a year and had been seriously pressuring our whole family to try it. It was quite annoying really.  I gave him every excuse I could think of. I was “too old, too outta shape, I smoked, I was too busy, I have red hair…

The Rx Designation:  What it has become, what it SHOULD mean to you, and what to do about it   I write this as the 2016 Opens approach, and in doing so, I hope it gives us all a different lens to view our training through so that we may all find more enjoyment in the process.  Becoming a better athlete is a journey of which there is no end (but everyone has a beginning).  The journey is a little different for everyone, and the…

The 2016 CrossFit Open Season is almost here!   With 16.1 right around the corner, now is as good a time as any to make some announcements on how I intend to run things for the 5 weeks of competition that are almost upon us.   Having gone through a few seasons of competitions and learned some valuable lessons, here’s what I intend to offer you all as the season approaches:   For those of you who aren’t interested in competing in the Open this…

Hello CFD!  I have a few exciting announcements to make…   1.  This Saturday (the 20th) at 10am, we will be proudly hosting Sean Casey from Dietetic Advantage as he offers a Sports Nutrition Presentation for you all, as well as a chance to promote a few of DA’s great products.  The link to the event page can be found here, and RSVP info is on WODhopper.  The session is open to the public, costs only $5 (please bring cash the day of), and EASILY pays for itself with…

  January Athlete Spotlight   Mary Buchheit   Coach’s note:  Mary is a great example of an athlete who shows perseverance and consistency–she is a regular at the 5:15 am class and always gives 100%.  I always enjoy having her in class, and she really represents.  Mary won’t cherry-pick, she trusts the program, she works hard, and you really can’t ask for anything more from an athlete!  Thanks for being a part of the CFD family!   How long have you been a member at…

Happy Monday everyone! Back to the grind–2016 is upon us! 2 quick announcements: 1. The price of SFH Pure Whey has increased from $45 to $50. 2. The 4-year anniversary party is this Friday beginning at 6pm! I’m looking forward to having a great night with all 90 or so of you who plan on being there! There will be no 5:30pm class that day so that we can all be there

  January Athlete Spotlight   Kathy Hoerner   Kathy, I hope you’re ok with me saying a bit on your behalf in your athlete spotlight!  I really can’t help myself–she is a perfect example of someone who comes in, gives it her all, and reaps the benefits of that effort.  She is a bit too modest about how much progress she’s made over these last 5 months, so I took it upon myself to brag her up a bit! Kathy’s drive to work hard is…

Don’t forget to purchase your tickets to the 4-year party!!!!  You have until 31DEC to do it. See you then!   http://crossfitdubuque.com/4-year-party/

CrossFit Dubuque has been through four full years of business, and 2015 is drawing to a close!  I wanted to take a moment to thank you all for the continued support, hard work, dedication, and help on your end to continue to grow the community into what it is today.  There are just a few topics I’d like to break this blog down into so that you may all hit whatever interests you most if you prefer to not read it all!   The holiday…

The Holiday season is here (even though it sure doesn’t feel like it outside)!   Here is the upcoming schedule for Christmas and New Years:   Dec 24th, 5:15, 6:30, and 9:30am classes ONLY. Dec 25th, NO CLASSES   Dec 31st:  5:15, 6:30, 9:30am, and 1:00pm classes ONLY Jan 1st:  NO CLASSES   The rest of the schedule will remain unchanged.  Thank you for your understanding with our modified schedule.  Have a safe and happy rest of the year!

If I had a dollar for every time I heard someone tell me ‘Yeah, I know how to eat healthy, the problem is just doing it,’ I could retire at the ripe age of 31 years old.  I would have to agree that implementing a good food profile tends to be the more difficult part (or at least it takes a more consistent effort to be worthwhile), but I also am going to have to call BS on a lot of people’s grasp on what it…

  CFD December Athlete Spotlight   Ed Baker     1. How long have you been a member at CFD, and what made you want to get started? I have been a member at CFD a little over 3 years. I was given my first months membership as a gift from my son and daughter in law Dustin and Hillary.   2. What changes have you seen in yourself since your very first day? My body has gotten leaner and stronger. I am more confident…

A quick update on the upcoming holiday schedule:   Nov 25 (Wednesday):  No 5:30 or 6:30pm class Nov 26 (Thursday):  Closed Nov 27 (Friday):  9:30am class ONLY   Pre/Intra Workout Supplementation I’ll do my best to keep things concise; if you have specific questions or want to understand more of the ‘whys,’ go ahead and shoot me an email!   Let’s define some terms to get started:   Pre-workout:  A supplement taken before your workout, typically taken AND FINISHED 20-30 min prior to beginning your…

Powerful Vs Enduring   In the last handful of weeks, we brought some run/row progressions to an end and then tested a variety of row distances, from 500m all the way out to 5k.  I wanted to tie all the loose ends together and give you guys something more concrete to do with that data (those of you who collected data for all of those tests).   The following article is exceptional and has a really quantitative way of measuring the ‘essence’ of an athlete, as…

November Athlete(s) Spotlight:   Coaches Lincoln Stewart and Layne Palm   (Click the name of the Coach Bio you’d like to visit!) Note from Coach Phil:      I thought this would be a good way to introduce two of the newest faces in the CFD coaching staff to the community.  This month, we will spotlight Lincoln and Layne, who have both been active in the sport for some time and have risen through the ranks to also coach the sport they love.  I like…

In this blog, I’d like to broach the subject of body dysmorphia.  I am definitely no expert, though I am of the opinion that nearly everyone suffers from this on some degree.  I experience it personally and I see people battle with it constantly.  It affects us all daily and directs a lot of our decision-making, many times in a negative way.   I used to be a skinny guy.  We’re talking used-to-get-made-fun-of, awkwardly skinny in middle school and high school.  I hated it, and…

Hey CFDers!   My intent with this blog is simply to keep everyone in the loop about where we are in the program—I’m not one for secrets and I think that if everyone has a broader understanding of where we are and what’s happening (the forest vs. the individual trees), we can all receive a more appropriate dose response from the classes.  Also, as much as I like to have these conversations in my classes, I’m not able to see all of you every day,…

Quick reminder about the Nutrition Meeting coming up this Thursday at 6:30 pm. It’s on WODhopper, so if you’re interested, RSVP! For those that are attending, you have a little homework. First, if you haven’t already, I would like you to download My Fitness Pal on your phone and immediately begin tracking all of your food. This will give me a better idea on where your intake is now vs where it needs to be. Additionally it will help you begin to see where your macros…

We’re on our second week of September and I just wanted to put out a blog covering a few things:   2015 has been a great year for us here at CFD, and we’re going stronger than ever!  We’ve got a few up and coming coaches rising through the ranks, we’re just starting a strength cycle (you’ll notice the program will be shifting a bit as a result of this), John’s gymnastics program is still ongoing and offering that extra bit of work on some…

  September CFD Athlete Spotlight   BLu and Ashley (that isn’t a typo, that’s Brandon’s RSVP nickname!) How long have you been a member at CFD, and what made you want to get started?   Ashley: 5 months – we both started with the April foundations class. I started because I had a desire to learn more about fitness and overall wellness and it seemed like CrossFit would be a good fit for that. Brandon:  I had been mostly sedentary for about 7 months when…

Good morning, CFD!  I have some upcoming events and announcements to make:   On-Ramp/Foundations   Foundations classes start tonight at 6:30pm, and we have a big group coming in this month.  Make sure they feel welcome!   Holiday Schedule   Due to the upcoming holiday (Labor Day), all classes on Monday will be cancelled save the 9:30am class.  If you are doing a program outside of the normal class, please come at a different time (I will be there from about 10:30am until noon or…

Why the ‘strength bias’ at CFD?   Part 2   In Part 1 of this blog, I wanted to mainly address the audience of people who chose, in one way or another, that training at CFD wasn’t for them basically because of an aversion to weight training.  Part 2 is directed more towards existing CrossFit athletes and coaches, and I wanted to go over some things that I think need to be addressed—a bit of quality-control, if you will.  CrossFit keeps growing, and if we’re going…

Why the ‘strength bias’ at CFD?   Part 1     This is Part 1 in a two-part series, and in this first part, I want to address the people who have decided that training at CFD is not something they want to do because of the prevalence of weight training.  I’ve come face-to-face with this objection before, in the form of  ‘I don’t like lifting weights,’ or ‘I just like to run,’ or ‘I do other things for my fitness.’  In the following paragraphs, I’m going…

I’m excited to announce, as I’m sure many of you have already noticed, that we are stocking some new and exciting products here at CFD for you.  Let me take a moment to give you the run-down on what all is offered, because I get lots of questions about things all the time.   The newest product line I’m most excited about is the Dietetic Advantage line, for two reasons:   First, it is a really good, quality product line.  You all know me enough…

Why do we train?   Sometimes we may all need a reminder as to why we do what we do—specifically, why we train every day at CFD.  While we train for the sake of General Physical Preparedness (GPP), we sometimes find ourselves asking how it applies, or even if it DOES apply to our daily routines.  Let’s say nothing in your life demands that you lift more than an easily manageable weight, or ever NEED to get out of breath to get something done.  Then…

Andy and Sarah Accacian   CFD’s August Athlete Spotlight   1.  How long have you been a member at CFD, and what made you want to get started?   August 1st will mark our two month anniversary at CFD.   2.  What changes have you seen in yourself since your very first day?   After two months we both feel stronger and slimmer.  More importantly than that, though, we both feel a new drive and passion for training.     3.  What did you do…

HOLIDAY CLASS SCHEDULE   Be advised:  Due to the celebration of Independence Day, the 4 and 5:30pm classes will be CANCELLED on Friday, July 3rd.  The regular Saturday morning 9am class will still go as scheduled the following day (July 4th).   Have a great week and a safe/fun celebration of our great nation’s independence!

I see a lot of people many times a week, and I thought I’d share something with you all that may or may not pertain to some of you that I’ve been picking up on.   Fueling plays a HUGE role, not only in an individuals progress toward any goal, whether it be general or specific, but also towards your health (in a quantitative way, i.e.: bio-markers).  However, as much control as I tend to have over my athlete’s program designs, I have very little…

June Athlete Spotlight–The Kieffer family!   How long have you been a member at CFD, and what made you want to get started? Julie – 3 years.  I was looking for strength and conditioning program for my kids to help them perform in their high school and college athletics.  Because it was new to me I wanted to participate to make sure it was safe and would improve our strength and stamina. Katie – 3 years.  My mom found out about CFD and we thought…

  May Athlete Spotlight–Tim Saunders   1.  How long have you been a member at CFD, and what made you want to get started? I have been a member of the CFD community for 3 + years now. I began in February 2012 I believe one of the first few foundations groups. I started the Saturday after meeting coach Mike at an athlete convention in Dubuque. I had injured my back and suffered a severly bulged disc in my low back doing concrete work when…

Hey CFD, I just wanted to update you all about our gymnastics program we offer here at CFD.   As many of you may know, John Haines is our gymnastics specialist here at CFD.  His credentials and ability really speak for itself, and you are more than welcome to check out his bio, even if for no other reason than to see a picture of him doing something that looks really hard!   To the handful of you who have been wondering about clinics and…

Hey CFD!   I wanted to update you all on the features you may not know about available to you all.   The crew at WODhopper does such a great job of listening to feedback from the community and implementing updates to the system.  You may now know about all the features that are at your fingertips on the very system you use to RSVP to class every day, so I encourage you to play around with the menu and see what else is available…

4/4   Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks,…

If you’re ready to kick your strength training into gear starting next week, join our CFD Strength Gain page. I’ll be posting warmup tips, nutrition guidelines, and a 10-week program design exclusive to CFD members. Ask permission to join the page and stay tuned for the posts!

4/3   Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks,…

Post Open 2015   If you’re looking for the cliff notes on this blog, the take-away is simple:  the CFD community has a lot to be proud of regarding our performance during the 2015 CrossFit Open!  Whether what we do or how we train every day is the same or not, we all train together as a community daily.  For the last 5 weeks, it was time to trust our training and fight the battle together.  Although we can probably all agree that we’re glad…

4/2   A.  Build to a heavy 3-rep hand squat clean in 12 min   4 rounds of: -10 front squats @ 70% of A -10 T2B (as strict as you are able!) -10 wall ball 20/14 to 12/11′ target -50ft farmer carry AHAP/hand -10 shoulder shifts/touches (5/side) *keep moving as best as you are able, but move as efficiently as you can throughout–not for time!

  Say hello to our April CFD Athlete Spotlight–Jen Schwartz! How long have you been a member at CFD, and what made you want to get started? I have been a member at CFD for approximately 2 years now. I knew about CrossFit for over a year and half prior to starting, but was always too intimated, too self-conscious and had a wide array of “excuses” or reasons I “shouldn’t” or “couldn’t” do CrossFit. Finally, after a year and half of contemplating, one summer while…

4/1   Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks,…

3/31   Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks,…

3/30   Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts,…

15.5   For time: -27 cal row -27 thrusters 95/65 -21 cal row -21 thrusters -15 cal row -15 thrusters -9 cal row -9 thrusters *row monitors must be reset each time you return to the rower; your judge is allowed to do this for you.

3/26   500m row @ 70-85% *5 rounds, rest 3 min btw rounds   then:  squat/front rack mobility

Wrapping up the Open   15.5 is almost here!  I’m excited to see what’s in store for us, but I’d be lying if I said I wasn’t excited for the 2015 Open season to be drawing to an end.  5 weeks is a long time to try to keep everyone at 100% for, and I think we’re all feeling the effects of the increased intensity leading up to and through the Opens.   Just to keep you all informed, here’s what you can expect:  The week…

3/25   A.  Build to a heavy squat clean in 12 min   EMOM x 20 odd:  1 SC @ 85-90% of A even:  2-3 MU, or 5-7 C2B pullups *focus on tight body position here   Fitness may scale to a :20 AMRAP strict ring row

3/24   A.  Deadlift 7-5-5-3 *rest 3 min btw sets   3 min AMRAP -5 deadlift 225/155 -10 pushups on BB (or 5 ring dip for Performance)   *rest 1 min   3 min AMRAP -10 kb swing 55/35 -10 T2B or tuck up   *rest 1 min, x2

3/23   A.  Build to a heavy 3-rep thruster in 10 min *must come from floor   3 rounds, 15 min cap: -20 cal row -15 thruster 95/65, 115/75, 135/95 -10 burpee box jump over 30/24 *each round, the BB weight increases

3/23   A.  Build to a heavy 3-rep thruster in 10 min *must come from floor   3 rounds, 15 min cap: -20 cal row -15 thruster 95/65, 115/75, 135/95 -10 burpee box jump over 30/24 *each round, the BB weight increases

3/20 & 3/21   A.  HSPU tech work–there are very specific, new standards for this workout for the HSPU’s.  We will spend some time here establishing this standard.   15.4 8 min on clock: -3 HSPU -3 Cleans (power or squat) 185/125 -6 HSPU -3 cleans -9 HSPU -3 cleans -12 HSPU -6 cleans -15 HSPU -6 cleans -18 HSPU -6 cleans -21 HSPU -9 cleans -24 HSPU -9 cleans -27 HSPU -9 cleans etc…continuing on with that rep scheme until time runs out.  …

3/19   250m row @ 80-85% *rest 90 sec, x 16 rounds

3/18   Fitness   A.  4-6 lat pull down or pullup (may partner assist) @ 51A1 tempo x 3-4 sets   B1.  CGBP 8-10 reps AHAP *rest 30 sec   B2.  strict ring row, tough set *rest 2-3 min, x3 sets   C1.  band pull-aparts 12-15 fast reps *rest 30-60 sec   C2.  scap pullups 7-10 reps *rest 1-2 min, x 3 sets     Performance   A.  build to heavy weighted pullup in 8 min   B.  50 C2B pullups for time   C.  CGBP…

3/17   5 min AMRAP -6 thrusters 95/65 -8 cal row   *rest 3 min   5 min AMRAP -6 BB walking lunge steps 95/65 -8 T2B   *rest 3 min, x2 **for the first round, BB weight is 95/65; for the second round, BB weight is increased to 115/75   then:  30 sec AB sprint @ max effort, rest 3-5 min, x2 sets

3/16   A.  Strict press 7-5-5-3 *rest 2 min btw sets   12 min on clock: -60 bar-facing burpees, then immediately into ascending ladder of: -3 PC 135/95 -3 S2OH 135/95 -6 PC -6 S2OH -9/9 -12/12, etc…  

3/13 and 3/14   15.3   14 min AMRAP -7 MU -50 wall ball (20# to a 10′ target/14# to a 9′ target) -100 double-unders *must log a tie-break time at end of each round’s double-unders   Scaled: -14 min AMRAP -50 wall ball 20/10#, both to a 9′ target -200 single-unders   *If you didn’t sign up for the Open and you don’t want to do the super watered-down scaled version of this workout, let’s do this instead:   14 min AMRAP: -15 pullups…

3/12   -350m row x 12 rounds @ 80% effort *rest 2 min btw sets

Please accept my apology ahead of time, but I have to do this.  After what happened yesterday (Jeff Oakes hitting a muscle up), I don’t think a lot of people really know how awesome it was, so a little backstory is necessary for the full effect.   Many of you may not know this, but Jeff was a member of CFD a few years back, when we were still at our old location.  He drove about an hour one-way to take classes when he could, which was usually only…

3/11   A.  3 back squat @ 35×0 tempo x 5 sets *rest 2-3 min btw sets   B.  HS tech work -wall walk -rollouts -kicking up -HS pushups -walking/standing   C.  mobility as needed

3/10   The A component today will vary depending on individual skill level, but B–D will all be very similar for everyone.   Beginner (still developing absolute strength in UB pulling)   A1.  4-6 partner-assisted pullup or lat pull down @ 51A1 tempo *rest 30-60 sec A2.  Pendlay row x 10 reps *rest 60 sec, x2   Intermediate (pre-req:  minimum of 5 strict pull-ups and gymnastics kip)   A.  8-10 min:  MU tech work   Performance   A.  MU EMOM x 5 min -hit a tough…

3/9   A.  2 front squats @ 34×1 x 5 sets *rest 2 min btw sets   17 min on clock: -40 HR burpees -30 thrusters 75/55 -30 HR burpees -30 thrusters 95/65 -20 HR burpees -30 thrusters 135/95 -10 HR burpees -AMRAP thrusters 175/115

3/6 and 3/7   A.  OHS work–12 min   15.2   0-3 min: 2 rounds of: -10 OHS 95/65 -10 C2B   3-6 min: 2 rounds of: -12 OHS 95/65 -12 C2B   6-9 min: 2 rounds of: -14 OHS 95/65 -14 C2B   etc… using same pattern until failure to complete all reps in time allotted.   If you are doing the Open in the scaled division, your rep scheme will look like this:   0-3 min: 2 rounds of: -6 OHS 95/65 -6…

3/5   500m row x 8 @ 70-85% effort *rest 3 min btw sets, gradually improve splits but keep it aerobically dominant!

3/4   A.  Build to a heavy 3-position PC in 12 min *high hang, knee, floor   B1.  Deadlift 7-5-5-3 @ 20×1 tempo *rest 15 sec   B2.  AMRAP UB T2B (-3) *rest 3 min, 4 sets through this

Meet the March CFD member spotlight–Eric Banwarth! 1. How long have you been a member at CFD, and what made you get started?   I have been a member at CFD for a little less than a year and a half. I joined CrossFit because I was looking for a program that would be high intensity, would include lifting, and would break up the monotony of going to the gym on my own or pounding the pavement. A friend of mine was a member at CFD and…

3/3   A.  Push jerk, build to a heavy in 12 min   7 min AMRAP -7 S2OH @ 135/95 -14 box jump 24/20   *rest 3 min   7 min AMRAP -7 ring dip (14 pushup) -28 double-under

3/2   A.  Clean pull under 3 x 5 sets *work on speed under the bar and fast elbows!   3 rounds @ 80/90/100% effort -25/20 cal row -15 C2B/pullup -15 thrusters 95/65 *rest 3 min btw rounds

2/27 and 2/28   A.  10 min–tech work, building to a heavy C&J   15 min on clock: 0-9 min, AMRAP of: -15 T2B -10 deadlift 115/75 -5 snatches 115/75 then, in remaining 6 min: -find 1RM clean and jerk *athlete must load own barbell   The first portion (AMRAP in 9 min) is scored as 15.1, and the second portion (C&J) is scored as a separate event, 15.1a

The 15.1 announcement is tonight!  I’ll update the website as soon as I’m able with the exact workout, but just a heads-up that there will be a delay as I will be coaching until late tonight (there is a new athlete consult tonight at 6:30pm if anyone is interested in a free Introduction to CrossFit session).   Friday will be the first of 5 Open testers, and I’m very excited to see how everyone does!  Remember to simply trust your training, and don’t start changing anything…

2/26   A.  10-12 min:  row mechanics   -500m row @ 80% effort *rest 3 min, x6 rounds

2/25   A.  HS tech work   B.  OHS 5-3-3-1   C. Fitness:  5-4-3-2-1 of -wall walk -front squat @ heaviest 3-rep of B   —-OR—-   Performance: -5 FS @ heaviest 3-rep of B -30ft HS walk -4 FS -30 ft HS walk -3 FS -30ft HS walk -2 FS -30ft HS walk -1 FS

2/24   9 min AMRAP: -50 double-unders -15 ring dips (or 25 pushups)   *rest 3 min   9 min AMRAP: -15 cal row -15 S2OH 95/65   then: -40 sec row sprint @ max effort *rest 2-3, x3 sets

2/23   A.  12 min–build to a heavy power clean *Fitness may take from a hang   EMOM x20 odd:  1 PC @ 90% of A *Fitness may take from a hang even:  15 sec AMRAP C2B or pullup *focus on tight, efficient body positioning here *Fitness may sub a 20-sec AMRAP strict ring row

2/21   A.  OHS 2-2-2-2-2 *rest 2 min btw sets   Teams of 2-3 :40 work, :20 rest for 20 min of: -50 cal row -50 front squat 115/75 -50 HR pushup -50 C2B/pullup -50 burpees *only one athlete works at a time, and all work must stop during the :20 break.  Work can be divided unevenly.

2/20   A.  Power snatch, build to a heavy single in 12 min   18 min AMRAP: -15 box jump/step 24/20 -12 T2B -9 deadlift 225/155

2/19   A.  Front squat 5 x 5 *building, rest 2 min btw sets   EMOM x 14 odd:  4 heavy front rack BB walking lunge steps even:  AMRAP UB HSPU or ring dip *Fitness may scale to a 25-sec AMRAP pushup, hands elevated and body rigid

One week out from the Open—who’s ready?  If you haven’t registered yet, please do so and make sure to join the CFD team….ALL athletes at CFD are welcome and encouraged to join the ranks!  It’s a great way to measure up your fitness with the world.  Use it as a metric that can be re-tested over time: whether you think it’s worth being ‘competitive’ or not, it’s so useful to have ‘tests’ that can be re-taken in the future to measure progress.  I encourage all…

2/18   Fitness   EMOM x 14: odd:  30 sec AMRAP double-unders or single-unders even:  AMRAP UB strict ring row AFAP   +   4 RFT of: -10 burpees -15 jumping pullups *rest time = work time   then:  powell raise 8 @ 20×1 x 3 sets     Intermediate:   EMOM x 14 odd:  30 sec AMRAP double-unders even:  AMRAP UB C2B/pullups   +   4 RFT of: -10 burpees -15 ring rows *rest time = work time   then:  powell raise 8 @…

2/17   A1.  Russian twist x25 reps *rest 30 sec   A2.  30-sec R-hand side plank hold *rest 30 sec   A3.  30-sec L-hand side plank hold *res 2 min, x2   AFAP: -200m row -10 PC @ 115/75 -5 no-pushup burpee box jump 24/20 -10 PC -5 NPUBBJ -200m row *rest 5-10 min, x2-3 **Performance rest longer and do twice; Fitness rest shorter and do 3x

2/16   A.  Build to a heavy 3-rep thruster in 12 min   5 RFT of: -12 S2O 115/75 -9 front squat -6 thruster *20 min cap

2/14   A.  PC & PJ, build to a heavy single in 15 min   15 min AMRAP, teams of 2: -5 C&J 135/95 -10 pushups on BB -10 C2B/pullup -10 cal row *partners alternate rounds, one person works at a time

2/13   A.  12 min–build to a heavy triple hang squat clean   For time: -60 cal row -50 wall ball 20/14 to 12/10′ target -40 T2B -30 HSC 135/95 -20 MU (may scale to C2B/pullup)

2/12   A.  Pullup or lat pull down, 4-6 @ 51A1 x 3 sets   EMOM x 14: odd:  6-8 pendlay rows, heavy even:  5 TnG max height ball throws (catch and re-throw each rep in succession)   then:  RDL 5-5-5 @ 4321 *rest 1-2 min btw sets

2/11   A.  12 min–build to a heavy push jerk   4 min AMRAP -10 cal row -10 HSPU (or 10 S2O @ tough weight)   *rest 1 min   4 min AMRAP -20 double-under -10 ring dip (or 15 pushup)   *rest 1 min, x2

It’s that time of the year again—the 2015 Open is just weeks away!  You could probably tell by the types of workouts we’re doing these last few weeks what we’re gearing up towards:  high cycle rate, light to moderate weights, and lots of volume in relatively short time domains.  Only a few more weeks left to prepare, and then it’s game time!   Plenty of changes have been made to the regions as well as the new scaled division (as well as a teens division,…

2/10   A.  OHS 5-3-3-1-1 *rest 2 min btw sets   B1.  Front squat 5-5-5-5 *rest 30 sec   B2.  GHD situp 10-15 reps (may scale to a weighted sit-up with anchored feet) *rest 2 min   C.  75 wall ball for time 20/14

2/9   A.  12 min:  3-position power snatch, building to a heavy   For time, AFAP: -15 C2B/PULLUP -15 UB power snatch 95/65 (may scale to 75/55 or a heavy kb swing) -15 burpees -350/300m row *rest 5 min, x2

2/7   A.  CGBP 5-3-3-1   Teams of 2, 10 RFT of: -250m row -15 thrusters 95/65 -15 pullups/jumping pullups *partners alternate rounds, 20 min cap

2/6   A.  HS tech work -wall walk, body position -rollouts (from wall walk or freestanding on mats) -HS walks (if appropriate)   10 min AMRAP @ 80% -15/12 cal row -15 kb swing 55/35   *rest 5 min   10 min AMRAP @ 100% -5 deadlift 225/155 -10 T2B -15 double-under

2/5   A.  hang clean, front squat, shoulder to overhead *build to heavy in 5 sets   Grace -30 C&J for time 135/95

Check out our February CFD Athlete Spotlight:  Lynnea!       What was your fitness/athletic background prior to Crossfit? I played volleyball and softball up until being a Sophomore in high school but really wasn’t very good.  I went to practice and spent a little time in the weight room.  My fitness was always mainly from working at home doing farm chores, going to the globo gym and then later riding horses competitively.  At the globo gym, I was a cardio queen and used the…

2/4   Fitness   A.  pullup 4-6 @ 51A1 x 3 sets OR lat pull down 8-10 @ 21×1 x 3 sets   30 min AMRAP @ 80% -250m row -25 double-under -shuttle run* -AMRAP UB ring row @ 2020 tempo   *shuttle run is approx 20′ and back, 35′ and back, 50′ and back     Performance   A.  8-10 min: MU tech work, max UB set   30 min AMRAP @ 80% -250m row -25 double-under -shuttle run -AMRAP UB C2B/pullup (-3)

2/3   A1.  Deadlift 8-10 @ 20×1 tempo *rest 30 sec   A2.  strict T2B or tuck up @ 21×1 tempo *rest 2-3 min, x3 sets   14 min EMOM odd:  3 max heigh med ball throws* even:  20 sec AMRAP v-up   *the med ball throws are thrown over the athlete’s head behind themselves (backwards) for max height and distance.  Scale ball weight accordingly

2/2   A.  Strict press 5-5-3-3-1-1-1 *rest 2 min btw sets   AFAP: 15-12-9-6-3 of: -front squat 115/75 -lateral BB burpee

1/31   A.  C&J tech work, building   Grindy   For time: -10 C&J 135/95 -5 rounds of Cindy (5 pullup, 10 pushup, 15 air squat) -10 C&J -5 rounds of Cindy -10 C&J

1/30   A.  push press 3 x 4-5 sets *rest 2 min btw sets   9 min ascending ladder: -3 thrusters 95/65 -20 double-unders -6 thrusters -20 double-unders -9/20 -12/20, etc…   *rest 3 min   9 min descending ladder: -same rep scheme, start exactly where you left off!

1/29   5 min on clock: -30/25 cal row then, in time remaining: 15-12-9-6-3 of: -C2B/pullup -box jump over 30/24   *rest 3 min   5 min on clock: -30/25 cal row then, in time remaining: 15-12-9-6-3 of: -kb swing 70/55 -burpee   *rest 3 min, x2

1/28   20 min EMOM odd:  100 ft farmer carry AHAP (width of CFD and back) even:  25 sec AMRAP strict T2B or tuck up   then:  30 sec AB sprint @ max effort, rest 2-3 min x 4 sets

1/27   A.  Back squat 5-3-3-1 *rest 2 min btw sets   21-15-9 of: -push press 115/75 -front squat 115/75 *putting bar down = 5 burpee penalty

1/26   A.  Clean pull, TnG power clean *build to a heavy in 5 sets   5 RFT of: -5 deadlift 275/175 -10 pullups   then:  rev hyper 10-12 x 3 sets

1/24   A.  Back squat 7-5-5-3 *rest 2 min btw sets   E2MOTM until failure: -10 burpees -5 front squat 135/95 -5 HSPU or 10 pushup -5 C2B or 10 ring row *every round, add 2 burpees.

1/23   A.  hang power clean, build to a heavy 5-rep   15 min on clock: -60 BB-facing burpees then, in time remaining, ascending ladder of: -3 deadlift 205/145 -3 T2B -3 box jump/step 24/20 -6/6/6 -9/9/9 -12/12/12, etc…

1/22   A.  CGBP 10-8-8-6 *rest 2 min btw sets   EMOM x 20 odd:  8-10 front rack BB walking lunge steps *heavy even:  20 sec AMRAP push press *same BB, work on speed and efficiency moving that bar!    

1/21   Fitness   A.  pullups 4-6 @ 51A1 or lat pull down 10-10-10 @ 21×1 *rest 2 min btw sets   B.  5 sets of max reps UB ring row @ 2020 tempo (elevate feet if able)   C.  :20 AB sprint @ max effort, rest 1:40 x 5 sets *during rest, perform 6-8 band pull apart @ 21×1 tempo     Performance   A.  max reps UB MU in a single set   B.  50 C2B/pullup for time   C.  one-arm DB bent-over…

1/20   3 min on clock: -500m row -AMRAP kb swing 70/55   *rest 3 min   3 min on clock: -500m row -AMRAP situp *Performance may use GHD situp   *rest 3 min, x3

1/19   A.  Push press 5-5-5-5 *rest 2 min btw sets   12-9-6 of: -thruster 95/65 -burpee *rest 5 min, x 3 sets **each set, go all-out as hard as you can!   Performance may use 115/75#, but all sets must be UB

1/17   A.  Build to a heavy power clean, hang squat clean complex   20 min AMRAP, teams of 2-3: -3 squat clean thruster 135/95 -5 C2B/pullup -7 wall ball 20/14 to 11/10′ target -9 cal row -12 kb swing @ 70/55   *Teams of 2:  only one athlete may work at a time.   Teams of 3:  next athlete cannot start his/her round until previous athlete reaches the row.  Nobody may pass a working athlete

Are your goals to lose weight?  To ‘tone up?’ To look better naked?  To get healthier?  Then read on, as this applies to you:   All of the most recent research out there, and any respectable coach will tell you that the secret to reaching those goals starts with weight training protocol.  Incorporating a healthy dose of strength training is most appropriate for a vast majority of the population in order to get healthy and see the results you want.  Ask a bodybuilder how they lean out for their…

1/16   A.  Build to a heavy 3-rep push jerk   18 min AMRAP of: -15 box jump 24/20 -12 shoulder to overhead 115/75 -9 T2B

1/15   A.  OHS 7-5-5-3   21-15-9 -front squat 135/95 -lateral BB burpee

1/14   A.  RDL 5 @ 4321 x 4 sets   B1.  10 single-leg DL (DB or KB) *rest 45 sec   B2.  10 single-arm DB bent-over row *rest 45 sec, x 3 sets/side   C.  powell raise, 8 @ 30×1 x 3 sets

1/13   3 min on clock: -500m row -AMRAP shoulder to overhead 135/95   *rest 3 min   3 min on clock: -500m row -AMRAP T2B   *rest 3 min, x 3

1/12   A.  Deadlift 5-3-3-1 *rest 2 min btw sets, perfect form!   -30 sec AMRAP pullup -30 sec AMRAP kb swing *heavy! -30 sec AMRAP burpee -30 sec row sprint @ max effort! *rest 4 min, x 4

1/10   A.  12 min–behind neck PJ, front-rack PJ *build to a heavy   Teams of 2 3 min AMRAP of: -10 thruster 95/65 -15 S2O -20 cal row -AMRAP T2B *rest 3 min, x4 **Score is total reps of T2B

1/9   A1.  hang power clean, 5 reps @ about 75-80% *rest 60 sec   A2.  30 sec AMRAP strict pullup (or ring row) *rest 2 min, x 3 sets   15 min AMRAP -5 deadlift 225/155 -10 box vaults 24/20 (hands on box, jumps legs and body up and over) -15 double-unders

1/8   A.  Strict shoulder press 5-5-3-3 *rest 2 min btw sets   For time: -100 walking lunge steps w/med ball 20/14 (hold any way you like) -10 pushups w/hands on ball -75 walking lunge steps -20 ball pushups -50 walking lunge steps -30 ball pushups -25 walking lunge steps -40 ball pushups

1/7   A.  Accumulate 3 min in hanging L-sit *if you can’t hit an L-sit, accumulate 5 min in tuck hold   then: -1 min row @ tough effort -2 min off and rest (walk) x 10 sets for max total distance

1/6   A.  Deadlift 7-5-5-3 *rest 2 min btw sets   -30 sec AMRAP pullup -30 sec AMRAP kb swing *heavy -30 sec AMRAP burpee *rest/walk 3 min, x 5 sets

Hey everyone, I wanted to share with you all an email Mike and I received recently.  It’s short, but definitely sweet and to the point–getting stuff like this makes my day!   Mike and Phil, I wanted to say THANK YOU!  After my last two workouts I really have reflected on how far I have come and I know darn well that I would not have made it this far without the support from the CFD coaches.  Yesterday I pr’d my squat clean at 140lbs..…

1/5   A.  Death by OHS (Fitness may use front squat) RX weight is 1/2 bodyweight   B.  Death by ring dip (Fitness may scale to pushup)   C.  max reps UB wall ball 20/14 *hit the biggest unbroken set you can!  Men=10′, women=9′

1/3   A.  12 min–build to a heavy 3-rep hang power snatch   Teams of 2   4 min AMRAP -350m row -15 T2B -15 pushups (10 ring dips) AMRAP kb swings 70/55 *rest 3 min, x4   Score is total kb swings accumulated on all 4 rounds.  Work may be divided unevenly, but only one athlete may be working at a time

1/2   A.  Build to a heavy 10-rep thruster   Jackie -1k row -50 thrusters 45/35 -30 pullups

We have the privilege of hearing a bit of Derrick and Dawn’s story on their continuing journey with us here at CrossFit Dubuque.  Thanks so much to the both of you for opening up for us all to read–you’re both truly an inspiration to all of us here!  Here’s a bit about what they had to say:   How did you two crazy kids meet and when are you getting hitched?! Derrick: We were in a crowded room and our eyes met. It was love…

1/1   A.  Build to a 1RM deadlift with perfect form   B.  Build to a 1RM strict shoulder press   C.  Build to a 1RM CGBP

12/31   For time: -31 wall ball 20/14 -28 HR pushups -31 double-unders -30 push press 95/65 -31 situps -30 OH plate walking lunge steps 45/35 -31 cal row -31 thrusters 95/65 -30 pullups -31 box jumps 24/20 -30 T2B -31 burpees

12/30   A.  750m row TT   *rest as needed   5 rounds @ 80% -250/200m row -10 kb swing 70/55 *rest 60 sec btw rounds

12/29   A.  12 min–build to a 1RM squat clean   15 min AMRAP: -3 squat cleans @ 70-80% of A -6 no-pushup burpee box jump over 24/20 -9 C2B/pullup

12/27   A.  man-maker complex work (DL, HPC, S2O)   Teams of 2: 4 min AMRAP -10 DL -10 HPC -10 S2O -10 T2B -10 burpees -AMRAP cal row *rest 3 min, x4   *score is total calories rowed each round.  One person may work at a time, and work can be divided up in any way.

12/26   A.  Build to 1RM OHS   21-15-9 of: -OHS 115/75 -C2B   *Fitness may scale to FS and/or ring rows  

12/25   Merry Christmas, everyone!

12/24   12 Days of Christmas   -1 C&J 135/95 -2 wall walks -3 T2B -4 kb swings 70/55 -5 ring dips -6 deadlift 135/95 -7 box jump over 24/20 -8 cal row -9 pullup -10 wall ball 20/14 -11 burpees -12 front squats 135/95   *To be completed in the same way you’d sing the song…have fun!

2014 is coming to a close, and there has been a lot on my mind lately.  It’s the time of the year to be really grateful for the people and things I have with me, grateful for the fact that I am doing something I’m passionate about for a living, and grateful that I have done so much with my life having just turned 30 this last summer.  It’s the third year CFD has been up and running, and to say that I’ve learned a…

12/23   A.  12 min–build to a heavy back squat @ 22×1 tempo   For time: -30 back squats 115/75 -10 push press -20 front squats -20 push press -10 OHS -30 push press

12/22   Fitness   A.  10 min–build to a 1RM hang power clean   B.  6 min–build to a 1RM lat pull down   12 min AMRAP -3 hang power clean @ 80% of A -6 box jumps or steps 24/20 -9 jumping pullups   then:  pendlay row 10-10-10     Performance   A.  10 min–build to a 1RM power clean   B.  6 min–build to a 1RM weighted pullup   12 min AMRAP -3 power cleans @ 80% of A -6 box jumps 30/24…

12/20   A.  12 min to find 1RM front squat   Teams of 2: 20 min AMRAP of: -50 kb swing 55/35 -300m row -50 pullups -300m row -50 thrusters 95/65 -300m row *one person works at a time, rowers must switch out at 150m mark. **If KB or BB touches ground before completion of a set, both athletes must complete 10 burpees together before work may continue.  Work can be divided in any way and athletes may rest in any position as long as…

12/19   A.  2 RFT of: -50 situps -15 T2B   B.  2k row TT   C.  cool down and mobility

Hey all, here are some notes about some supplementation options out there.   I’m not one to push it, and I don’t make much money off my supplement sales.  I only stock what I believe in, and I’m honest about what I think is garbage.  I send lots of my athletes to John at Supplement City because he’s a solid guy with a great knowledge base and good products (plus he’s a local business owner who knows what he’s doing and works hard, so we should…

12/18   A.  30 ft OH or front rack BB walking lunge *AHAP, 4-5 sets, rest as needed   3 RFT of: -50 OH plate walking lunge steps 45/35 -40 pushups -30 burpees to plate

Here is the schedule for the upcoming holiday/new year’s season!   Dec 24th–5:15, 6:30, and 9:30 classes ONLY Dec 25th–NO CLASSES   Dec 31st–5:15, 6:30, 9:30, and 1pm classes ONLY Jan 1st–9:30 class ONLY   All other regularly schedules class times on other day will be as normal.   Have a great holiday season, a wonderful new year, and let’s come back in 2015 ready to go!

12/17   A.  Clean liftoff to knee, 2-sec pause, power clean from pause at knee *build to heavy   10-9-8-7-6-5-4-3-2-1 of: -PC @ 75% bwt -C2B/pullup

12/16   9 min AMRAP of: -250m row -10 double-under -10 situps   *rest 3 min   9 min AMRAP of: -100m shuttle run -20 double-under -10 sit-to-stands   *rest 3 min   9 min AMRAP of: -10 T2B -30 double-under -10 arch-ups

CFD athletes, friends and family:   A friend in our community could use our support.   A good handful of CFD athletes work at HealthCheck 360, a wellness vendor here in Dubuque.  A co-worker and friend of many of those employees, Ashley Stephens, just recently went through a very terrible tragedy.  On Thursday, December 4th, her husband Garrett passed away unexpectedly in his sleep at the young age of 32.   I will be starting a collection at CFD where we can offer any monetary…

12/15   A.  12 min–Build to a heavy hang squat clean and push jerk   12 min on clock: -1 min AMRAP hang squat clean 135/95 -1 min AMRAP push jerk 135/95 -2 min AMRAP HSC -2 min AMRAP PJ -3 min AMRAP HSC -3 min AMRAP PJ

12/13   A.  AFAP sled drag @ max weight x 5 sets   Teams of 2-3, 8-9 RFT of: -50m farmer carry 70/55 -250m row 15 C2B/pullup (25 ring rows) *athletes must alternate rounds **for 2-person teams, only 1 person works at a time, For 3-person teams, the next athlete can begin his/her round once the previous athlete completes the row portion

Blind Date Friday!   Here’s a hint:  

12/11   A.  box jump AHAP from seated position 3 x 5 sets *building in height   B.  Front squat 1 rep @ 23×1, 4 more reps @ no tempo (fast) x 5 sets AHAP *after each set, immediately do 2 max-distance broad jumps   C.  2-4 sets of max reps UB wall balls *rest as needed btw sets.  Your reps will dictate how many sets you will do!

12/10   Fitness   A.  strict T2B/tuck ups *5 tough sets, rest 60-90 sec btw   350m row @ tough effort *rest 90-120 sec, x8 sets **score is slowest time logged, try to keep them all the same!     Performance   A.  skin-the-cat to L-sits *3-5 tough sets   Row piece is same as Fitness

12/9   A.  Clean liftoff to knee, 2-sec pause, power clean *build to a heavy in 12 min   5 RFT of: -10 deadlift 225/155 -5 MU (C2B x3) -10 box jump 30/24 *20 min cap

12/8   A.  Behind-neck jerk-grip push press, front rack push press *5 sets, building to a heavy   21-18-15-12-9-6-3 of: -thruster 95/65 -BB-facing burpee *25 min cap

12/6   A.  Front squat–build to a heavy single   Teams of 2-3, 8-9 RFT of: -10 front squats 155/75 -10 T2B -250m row -10 T2B -10 front squat 155/75 *must alternate rounds, entire round must be completed before next athlete can begin their round.  One person works at a time.

12/5   BLIND DATE FRIDAY!   We’re back to dating chicks…come see who’s waiting for you!

12/4   A.  8 min–turkish getup tech work   B.  20 turkish getups @ tough weight (alternating arms) not for time   25-20-15-10-5 of: -kb swing 70/55 -double-under x2

12/3   A.  12 min–squat clean, build to a heavy single   B.  20 squat cleans for time @ 80% of A   C.  Back squat 3 x 5 sets @ 80%

12/2   Fitness   A.  pullup 4-6 @ 51A1 or lat pull down 6-8 @ 51X1 *rest 2 min, x3   21-15-9 of: -push press 135/95 -ring row x2   then: -AMRAP UB pushup @ 2020 tempo (hands elevated on p-bars or BB) *rest 2 min, x3     Performance   A.  weighted pullup 3-2-1-1   21-15-9 of: -C2B -HSPU   then: -AMRAP UB bar dip @ 33×1 *rest 2 min, x3

12/1   A.  12 min–hang power clean, build to a heavy 3-rep   14.4 14 min AMRAP of: -60 cal row -50 T2B -40 wall ball 20/14 (women throw to a 9′ target) -30 power cleans 135/95 -20 MU

11/29   A.  hang squat clean 5-5-3-3-1-1-1 *building   20 min EMOM: -odd:  7 front squat 155/95, then AMRAP burpees -even:  7 C2B/pullups, then max calorie row   *score is total number of reps and calories accumulated at end of 20 min.  May work in partners and alternate stations for max points!

11/28   BLIND DATE BLACK FRIDAY!   PS….It’s another dude!

11/27   HAPPY THANKSGIVING!   A.  AMRAP stuff face with turkey   B.  ALAP nap   C.  mobility as needed and stay hydrated!

11/26   A.  wall walks x 5 w/ 3-sec hold oH x 4 sets   every 4 min for 20 min, complete the following: -400m row -50m farmer carry 70/55 per hand -12 T2B/20 tuck-up

11/25   A1.  Deadlift 8-10 @ 20×1 tempo AHAP with perfect form   *rest 30 sec   A2.  ring or bar dip, 33×1 or 33A1 x 5 reps   *rest 30 sec   A3.  30-sec AMRAP pushups   *rest 2 min, x 3 sets     9 min ascending ladder: -3 kb swing 70/55 -3 burpee -6 kb swing -6 burpee -9 kb swing -9 burpee -12, 12, -15, 15, etc…

Let’s talk ring rows. Now wait…before you say ‘no thanks, I’m pretty much a ninja at doing ring rows.  I can do like 75 in a row unbroken,’ you’re likely in need of having this problem addressed! I love them because they’re great if you do them right and care about the quality of the movement.  I hate them when they’re not done right and the athlete doesn’t care about the quality of the movement.  This is yet another attempt to get through to more…

11/24   Fitness   A.  5 OHS @ 22×1 tempo x 4 sets   same rep and round scheme as Performance, but: -Front squat 115/75 -pullup (or ring row x2)   then: Trap 3 raise 8 @ 20×1 x 3 sets     Performance   A.  Same as Fitness   Open workout 14.2   0-3 min: 2 rounds -10 OHS 95/65 -10 C2B   3-6 min: 2 rounds -12 OHS -12 C2B   6-9 min: 2 rounds -14 OHS -14 C2B   9-12 min: 2…

11/22   A.  Deadlift, build to a heavy single with perfect form   4 min AMRAP, teams of 2: -25 kb swing 70/55 -20 T2B -15 ring dips or HSPU (30 pushups) -10 burpees -max calorie row *rest 3 min, x 4 rounds   **score is calories rowed on all rounds.  one person works at a time, may divide work up in any way

11/21   Blind Date Friday   hint:  It’s a DUDE….if you know what that means!

Save the date!  Jan 9th at Champp’s in Dubuque will be CFD’s 3-year anniversary party!   A sign-up sheet will be available shortly at the gym for a headcount, and I have created a Facebook event page here.   I hope to see many of you there!

Here’s the class schedule for the week of Thanksgiving (11/24-11/29):   Wednesday 11/26:  all classes as normal EXCEPT the 6:30pm class. Thursday 11/27 (Thanksgiving Day):  ALL CLASSES CANCELLED. Friday 11/28:  9:30am class ONLY.   Enjoy your holiday and stay safe, everyone!

11/20   Fitness   A.  hang power clean, build to a heavy in 8 min   *rest 2 min   B.  5 HPC @ 80% of A every 45 sec x 10 rounds   15 min AMRAP of: -30 kb swing 55/35 -25 T2B -20 no-pushup burpee     Performance   A.  power clean, build to a heavy in 8 min   *rest 2 min   B.  AMRAP PC in 8 min @ 90% of A   15 min on clock: -5 min AMRAP kb…

11/19   A.  12 min–build to a heavy push jerk   B.  20 min EMOM odd:  6-8 CGBP @ tough weight even:  15/12 cal row

11/18   Fitness   A.  12 min–build to heavy hang squat clean   5 RFT of: -10 thruster 95/65 -10 pull-up (20 ring-row)   then:  powell raise 8 @ 30×1 x 3 sets   Performance   A.  12 min–build to heavy squat clean   B.  EMOM x 10 -1 bar MU -2 C2B -3 pullup *all sets must be completed UB (without coming off bar)   C.  40-50 UB wall ball x 3 sets *rest as needed btw sets  

11/17   A.  12 min–3-position hang power snatch (high hang, pause at knee, floor) *build to a heavy in complex   10 min AMRAP of: -30 double-unders -15 power snatch 75/55 (Fitness may do ground to overhead)   then:  8 strict T2B @ 31×1 tempo x 4 sets

11/15   A.  Front squat 5-4-3-2-1   then: -60 sec AMRAP pullup *rest 30 sec -60 sec AMRAP front squat @ 75% of A (heaviest successful set) *rest 30 sec -60 sec AMRAP T2B *rest 3 min, x4 (Fitness may work in teams of 2) **score is total reps.  Fitness may divide work up in any way.

11/14   Blind Date Friday!

11/13   Fitness   A.  12 min–build to a heavy OHS   9 min AMRAP: -3 OHS @ 75-80% of A -6 front squat -9 pullup (15 ring row)   then: pendlay row 5-5-5 or lat pull down 10-10-10     Performance   A.  12 min–build to a heavy squat snatch   9 min AMRAP of: -3 squat snatch 135/95 -6 OHS -9 C2B/pullup   then: pendlay row 5-5-5

11/12   Fitness   A1.  Standing shoulder press 10-8-6 *rest 60 sec   A2.  strict bar/ring dip 3 @ 55A1 *rest 60 sec   10 min ascending ladder -3 T2B/tuck-up -3 pushup (or dip) -15 double-under/15 jumping bar double-taps -6, 6, 15 -9, 9, 15, etc…   *rest 5 min   10 min cap, descending ladder: -same movements, start exactly where you left off at the previous piece and work your way down   then:  3 attempts at ALAP L-sit or tuck hold on p-bar/rings…

11/11   A.  Deadlift 10-8-6-4-2 *w/ perfect form!   20 min AMRAP of: -200m run -10 kb swing 70/55 -250m row -10 kb swing 70/55

11/10   A.  Front rack split squat 5-5-5-5/leg *rest 60-90 sec btw legs/sets   5 RFT of: -15 wall ball 20/14 -10 pullup (15 ring row)   then:  powell raise 8 @ 30×1 x 3 sets

11/8   A.  Hang power clean, build to a heavy in 8 min   *rest 2 min   B.  3 hang power clean @ 80% EMOM x 8 sets   then, teams of 2   8 RFT of: -6 burpees -8 deadlift 225/155 -10 T2B -200m row *alternate athletes, each must complete entire round before the next can start  

11/7   Fitness   A.  hang power clean, strict press x3, push press x5 *build to heavy in complex in 4 sets, rest 2 min btw attempts   5 rounds for max reps of: -AMRAP UB bench press @ tough weight *rest 30 sec -AMRAP UB pull-up, or ring row @ 2020 tempo *rest 60-90 sec     Performance   45 min on clock:   5 rounds for max reps: -UB body weight bench press (75% for females) -UB pullups

With Fall being upon us and the competition season approaching, I thought it would be appropriate to bring up a few points I have been contemplating for a couple of weeks. Many athletes at CFD are here to simply be better human beings at accomplishing functional tasks—a large majority don’t really care about ever being competitive or have aspirations to be a competitor.  There is absolutely nothing wrong with that mindset!  I want to make perfectly clear from the onset—not caring about being competitive does not…

11/6   A.  front-rack BB or DB (at sides) box step ups 8-10 x 3 sets/side *rest 90 sec btw sides/sets   10 min AMRAP -2 kb walking lunge steps 70/55 (hold in front rack/goblet squat position -2 kb swing 70/55 -4 lunge steps -4 kb swing -6, 6 -8, 8 -10, 10 -8, 8 -6, 6 -4, 4   then:  Good morning 8-10 @ 23×1 x 3 sets

11/5   A.  strict shoulder press 5-5-5-5 *rest 2 min   20 min on clock: -40 sec AMRAP pushup (advanced to dip/ring dip) -20 sec rest/walk -40 sec row for cal -20 sec rest/walk x10

11/4   Fitness   A.  lat pull down 6-8 @ 51×1 or pull-up 4-6 @ 51A1 *3 sets, rest 2 min btw sets   5 RFT of: -8 burpees -15 ring row -25 double-under (50 singles) *rest 60 sec btw rounds   then:  8 strict tuck-up or T2B x4 sets     Performance   A.  weighted pullup 3-2-1-1 *rest 2 min   5 RFT of: -8 burpees -10 pullups (advanced to C2B) -30 double-under (90 singles) *rest 60 sec btw rounds   then:  8 strict…

11/3   A.  Back squat 10-8-8-6 *rest 2-3 min btw sets   15 min AMRAP of: -50 front squat 115/75 -30 lateral BB burpee jump over -50 hang power clean 115/75 -30 lateral BB burpee jump over  

11/1   A.  15 min–build to a heavy 3-position hang power clean *high hang, pause at knee, floor   Teams of 2-3: -50 T2B -move to 400m mark as team w/BB -25 hang power clean 135/95 -move to end of cul-de-sac as team w/BB -100 deadlifts 135/95 -move back to 400m mark as team w/BB -25 hang power clean 135/95 -return BB back inside as team -50 T2B *25 min cap   **there is no penalty for dropping the BB.  Work can be divided any…

10/31   Blind date COSTUME WoD!   Dress up in your favorite Halloween costume (that you don’t care too much about destroying) and throw down with us on a classic girl WoD we all love to hate!

10/30   Fitness and Performance   A.  1k row TT   For time: -2k row -800m run -100 double-unders/200 single-unders -400m run -500m row

10/29   Fitness and Performance   A.  Back squat 3 @ 34×1 x 5 sets *use 70-75% 1RM if you know it   20 min EMOM odd:  5 thruster 135/95 even:  8 burpees *Fitness, scale weight as needed, may go to no-pushup burpee

10/28   Fitness and Performance   A.  Deadlift, 10 @ 20×1 x 3 sets *perfect reps, rest 2-3 min btw sets   B.  Strict press, 8 @ 31×3 x3 sets *rest 2 min btw sets   10 min AMRAP of: -5 deadlift 115/75 -10 shoulder-to-overhead 115/75 15 box jump or step 24/20

10/27   Fitness and Performance   A.  Front squat, build to heavy single in 15 min   5 RFT of: -7 C2B/pullup (or 14 ring row) -7 T2B (14 tuck-ups) -7 front squats @ 65% of A -400m run *21 min time cap

10/25   A.  Deadlift, build to a heavy 5-rep w/perfect form     5 min AMRAP, teams of 2:   -1k row *must switch every 250m then, in time remaining: -3 C2B/pullup (males to C2B, females to regular pullup) -3 kb swing 70/55 -6 C2B/pullup -6 kb swing -9, 9, 12, 12, etc…   *rest 3 min, x3 sets   **one athlete per team works at a time.  Score is total reps completed after 1k row buy-in from each round.  Each athlete must complete reps…

10/24 BLIND DATE FRIDAY!     Come see what’s in store for you!

10/23   Fitness   A.  CGBP, 5 x 5 sets *building, rest 2 min btw sets   3 min AMRAP -10 T2B (15 tuck-ups) -10 burpees -3 wall walks *rest 1 min, x4 sets     Performance   A.  same   3 min AMRAP -10 T2B -10 burpees -5 strict HSPU *rest 1 min, x4 sets

10/22   Fitness   A.  10 min–build to a heavy single hang power clean   B.  EMOM x20: odd:  20 sec AMRAP Russian kb swings AHAP even:  50 single-unders   C.  RDL 5 @ tough weight w/perfect form x4 sets w/2-sec pause below knee     Performance   A.  same   B.  EMOM x20 odd:  5 hang power clean @ 80% of A even:  30 double-unders *every rep not completed at end of EMOM = 1 burpee penalty   C.  RDL 5 @ A x…

10/21   Fitness and Performance   A.  12 min–build to heavy squat clean thruster   3 RFT of: -400m row -21 thrusters 95/65 -21 pullups *rest 3 min btw rounds **Fitness may scale to 30 UB ring rows (position body so you can do this!)

If you haven’t heard, we just launched the CFD gymnastics page–be sure to navigate to it and request to be added as a member if you are an Unlimited CFD athlete!

10/20   Fitness   A.  12 min–build to heavy triple hang power clean   -30 sec AMRAP kb swing *heavy! *rest 45 sec -30 sec AMRAP T2B/tuck-up *rest 45 sec -30 sec AMRAP pushups *rest 45 sec -30 sec AMRAP burpees *rest 2 min, x3 sets     Performance   A.  12 min–build to heavy triple hang power snatch   -30 sec AMRAP hang power snatch 115/75 *rest 45 sec -30 sec AMRAP T2B *rest 45 sec -30 sec AMRAP HSPU *rest 45 sec -30…

10/18   A.  Build to heavy 3-rep thruster   Teams of 2-3: 4 min AMRAP of: -15 thruster 115/75 -15 T2B -15 burpee over box 30/24 -AMRAP cal row *rest 2 min, x4 sets   **one person works at at time.  Score is max calories rowed at the end of each round.

Wrist wraps, front rack, and overhead-position mobility. This blog is directed at anyone who may have some issues with wrists, and/or the front rack/OH positions.  As a caveat to start the blog, I want to ensure you that this is written because I’ve seen a LOT of people have issues with this.  It’s not geared at any one person in particular, and it’s not meant to be belittling or to call anyone out.  In fact, I’m going to be the first to say that I’ve had to…

10/17   Fitness   A.  5 min–push/power jerk mechanics   B.  12 min–build to a heavy HPC&PJ   21-15-9 of: -hang power clean 115/75 -pushup on BB x2   finisher:  RDL 5 @ 22×1 x 3 sets @ heaviest set of B     Performance   A.  15 min–build to a heavy 2-rep PC&J (may not drop between reps)   21-15-9 of: -clean (may be power) 135/95 -ring dip   finisher:  same as Fitness

10/16   Fitness   A.  Rear-rack BB split squat (from rack), 6-8 reps/leg @ 20×1 x 3 sets/leg   B.  Pullup 4-6 reps @ 51A1 x 3 sets *or lat pull down 6-8 @ 51×1 x 3 set   12 min AMRAP of: -25 wall ball 20/14 -25 ring row     Performance   A.  same   B.  weighted pullup 3-3-3-3   12 min AMRAP of: -50 thrusters 115/75 -25 MU (or 50 C2B or 75 pullup)

10/15   Fitness and Performance   A.  partner leg tosses, 20 x3 sets   30 min AMRAP of: -400m run -100 ft farmer carry 55/35 (Performance may use 70/55) -500m row -12 T2B/20 tuck-ups   finisher:  tabata L-sit or tuck x4 min *best position possible

10/14   Fitness   A.  Standing strict shoulde rpress, 5 x 4 sets @ 31×1 tempo   AFAP: -30 sec AMRAP pushup -30 sec AMRAP kb swing *heavy -30 sec AMRAP burpee (may move to no-pushup to move faster if needed) -30 sec max calorie row *rest 5 min, x3 rounds for max reps and calories!   finisher:  20 sec AD/AB sprint @ max effort, rest 1:40 x3 sets     Performance   A.  same as Fitness   AFAP: -10 fast, kipping HSPU -5 TnG…

10/13   Fitness   A.  Front squat 3 @ 34×1 x 4 sets *building, rest 2 min btw sets   4 min AMRAP -20 wall ball 20/14 -15 pullup/25 ring row -15 burpee -50 double-under/100 single-under *rest 60 sec 8 min AMRAP same movements *rest 60 sec 12 min AMRAP same movements     Performance   A.  OHS 3 @ 34×1 x 4 sets *rest 2 min btw sets, building   same time schemes as Fitness of: -15 thruster 95/65 -15 C2B/pullup -15 burpee -50…

10/11   A.  15 min–build to a heavy 5-rep deadlift with PERFECT FORM!   20 min on clock, teams of 2-3 0-5 min:  400m run then AMRAP kb swings 55/35 (Performance use 70/55) 5-10 min:  400m run then AMRAP T2B 10-15 min:  400m run then AMRAP kb swings 55/35 15-20 min:  400m run then AMRAP T2B   *only one person may work at a time, except for the runs.  Everyone must be in from the run before work can start with each 5 min work…

10/10   FRIDAY BLIND DATE NIGHT!   Come to class to see what lucky CF girl you have a ‘date’ with today!

10/9   Fitness   A.  Push jerk mechanics: 5-7 min   B.  15 min–hang power clean, S2O *build to heavy in complex   9 min ascending ladder: -3 deadlifts @ 100% of B -3 pushups on BB -3 DL -6 pushups on BB -3 DL -9 pushups on BB -3 DL -12 pushups on BB, etc…     Performance   A.  Same as Fitness   B.  15 min–power clean, push jerk *build to heavy in complex   9 min ascending ladder: -3 deadlifts @ 100%…

How are you fueling PWO? I can’t help but ask this out loud, because I think it’s so important to have an appropriate post-workout (PWO) protocol.  I am suspicious that maybe a lot of people either have no idea on what is appropriate to be putting in your body PWO, or otherwise aren’t very consistent about it. Everyone here works hard.  REALLY hard.  It’s tough to get away with slacking at CFD.  Every time you’re pushing yourself, standing up that last squat that you WANT…

10/8   Fitness and Performance   A1.  30 UB hollow rocks (use best position possible) *rest 60 sec A2.  30 UB arch rocks (use best position possible) *rest 60 sec, x2 sets   For time: -15 strict tuck ups w/1-sec hold as high as possible -50 ft crab walk forward -60 sec L-side plank -50 double-unders/100 single-unders -200m farmer carry 55/35/hand -50 double-unders/100 single-unders -60 sec R-side plank -50 ft crab walk forward -15 strict tuck ups w/1-sec hold as high as possible    …

10/7   Fitness   A.  Front squat 2 @ 23×1 tempo, 1 @ no tempo (3 total reps per set) *rest 2 min btw sets, x5 sets (use about 75-80% 1RM)   3 RFT of: -15 pullups/25 ring rows -50 ft weighted walking lunge steps 35/25 -500m row *rest 3 min btw sets     Performance   A.  same as Fitness   3 RFT of: -5 MU/15 C2B -50 ft front rack BB walking lunge step 135/95 -500m row

10/6   Fitness   A.  hang power snatch, build to a heavy triple in 12 min   B.  Push press, 3-3-3-3 *rest 2 min, building   10-9-8-7-6-5-4-3-2-1 of: -kb swing 55/35 -HR pushup *15 min cap     Performance   A.  same as Fitness   B.  behind-neck push press x2, push press x2 *rest 2 min, x4 sets (use push press/jerk grip throughout–no re-gripping)   10-9-8-7-6-5-4-3-2-1 of: -kb swing 70/55 -ring dip *15 min cap

10/4   A.  Build to a working heavy back squat (around 90-95% 1RM)   Fitness WOD:   Teams of 2-3, 20 min cap: -40 wall ball 20/14 -30 pushups -30 back squats 115/75 -20 pushups -20 front squats 115/75 -5 wall walks   Performance WOD:   Teams of 2, 20 min cap: -30 back squats 135/95 -30 pushups -20 front squat 135/95 -20 ring dips -10 OHS 135/95 -10 HSPU   *teammates must complete all reps in rep scheme in order (team cannot move on…

10/3   Fitness   A1.  AMRAP UB kb swing AHAP *rest 10 sec   A2.  ALAP hanging tuck hold *rest 3 min, x3 sets   Annie: 50-40-30-20-10 of: -double unders (or 2x single unders) -situps   then: RDL 3 @ 4321 x 3-4 sets     Performance   A.  power snatch, build to a heavy single in 12 min   -2 min AMRAP power snatch 135/95 -2 min AMRAP T2B -2 min AMRAP double-unders   *rest 3 min   -2 min AMRAP kb swing 70/55…

Hey everyone!  If you would please, take a quick moment from your busy day to knock out this fast, 4-question survey regarding the schedule.  Now is your chance to voice an opinion and/or cast a vote if there is something you want or need!  Thanks in advance for your time, and please understand that I do this so that I can provide the best possible service to everyone here at CFD.  You guys are a family to me and I want to make sure everyone…

10/2   Fitness   A.  Front squat 3-3-3-3 @ 34X1 *rest 2-3 min btw sets   3 RFT of: -12 pullups (25 ring rows) -12 weighted DB walking lunge steps 55/35/hand -400m run   then:  one-arm DB bent-over row 8-8-8 or lat pull down 10-10-10     Performance   A.  front squat 3 @ 34×1 x 4 sets *use about 70-75% 1RM   For time: -10 MU or 35 C2B -100ft front rack BB walking lunge 135/95 -1k row   then:  one-arm DB bent over…

CrossFitters:  men and women, young and old, big and small.  We come in many shapes and sizes, but we have one thing in common—a drive to be better, regardless of the hand we’re dealt.  Regardless of our starting point.  Regardless of our excuses.  It inspires me every single time I have a great class of hard-working people in my presence. In an effort to make CFD the place to be, I have put some thought into offering some additional services in order to add value…

10/1   Fitness   A.  12 min–build to a heavy PJ (push jerk)   3 RFT of: -5 wall walks -50m bear crawl -25 med ball pushups -50m crab walk   finisher:  10 min steady aerobic work (row, run, bike, etc)     Performance   A.  behind-neck PJ, PJ (1.1) x 4 sets   3 RFT of: -10 strict HSPU -50m bear crawl -15 ring dips -50m crab walk —-OR, ADVANCED ATHLETES—– 3 RFT: -10 strict HSPU -15 ring dips -50m HS walk   finisher:…

9/30   A.  hang power clean–build to a heavy in 8 min   B.  3 hang power clean every 45 sec x 8 sets @ 80% of A   12 min AMRAP -5 deadlift 225/155 *perfect reps! -7 box jump/sped up and over 24/20 -9 T2B (or 15 tuck ups)   then:  posterior chain stretching/mobility work     Performance   A.  power clean cluster 1.1.1 @ 70-85% (increase weight each set) *rest 15 sec, rest 2 min, x4 sets   21-15-9 of: -deadlift 225/155 -T2B…

9/29   Fitness   A.  hang squat clean–build to a heavy in 12 min   14 min AMRAP -7 hang squat clean @ 60% of A -7 C2B/pullup (or 14 ring row)   then: pendlay row 5-5-5 or late pull down 10-10-10     Performance   A.  15 min–snatch, build to a heavy single (squat)   14 min on clock: -20 squat snatch 135/95 -20 PC @ 135/95 -20 MU or 60 C2B -20 box jump over @ 30/24 -AMRAP cal row   then:  pendlay…

9/27   A.  15 min–build to a heavy 10-rep max front squat (start @ 70%)   Teams of 2-3: 4 min AMRAP -25 wall ball 20/14 -15 T2B -10 burpee over box 30/24 -AMRAP cal row   *rest 2 min, x4   **the only points your team gets are the calories rowed at the end of each round.  One person works at a time, and work does not have to be divided evenly.  Communication and fast traditions are key!!!

9/26   Fitness and Performance   A.  Manmaker complex–12 min *deadlift x5, hang power clean x5, front squat x5, S2O x5   For time: -500m row -5 manmaker complex 135/95 -400m row -4 manmaker -300m row -3 manmaker -200m row -2 manmaker -100m row -1 manmaker *30 min cap **:01 added to score for each rep/100m not completed at time cap

9/25   Beginner   A.  100 ring rows for time   B.  lat pull down 10-10-10 w/ 1-sec pause at bottom   C.  one-arm DB bent-over row 6-8 @ 21×1 x 3 sets/side     Intermediate   A.  10 min–build to a 1RM weighted pullup   B.  50 pullups for time (may scale up to C2B)   C.  one-arm DB bent-over row 6-8 @ 21×1 x 3 sets/side     Performance   -20 MU for time (sets of 2 UB)   *rest 5 min  …

9/24   Fitness and Performance   A.  Pinch-grip farmer carry AHAP 100ft (width of CFD and back) x 3 sets   3 min AMRAP: -15 T2B -15 burpees -15 box jump up and over 30/24 -150ft farmer carry 70/55 per hand -15 cal row   *rest 2 min   6 min AMRAP (same movements)   *rest 2 min   9 min AMRAP (same movements)   then:  ALAP L-sit or tuck x 3 sets

9/23   Fitness and Performance   A1.  6-8 strict pullups–pull as high as you can and hold for 2-sec.  May partner assist *rest 60 sec   A2.  25 med ball pushups–be as strict and tight as possible.  Elevate ball if needed. *rest 2 min, x3   B1.  2 rope climbs/5 climbs from laying to standing position *rest 60 sec   B2.  max distance HS walk x 2 (>20ft each) or 5 wall walks (with rollout if appropriate) *rest 2 min, x3   C1.  3 dips…

9/22   Fitness and Performance   A.  Power clean, hang squat clean *build to heavy in 12 min   For time: -1k row   3 rounds -15 wall ball 20/14 -15 kb swing 70/14   -15 power clean, hang squat clean 185/105   3 rounds -15 wall ball 20/14 -15 kb swing 70/15   -500m row   *30 min cap **:01 added for each rep and/or 100m remaining on the row    

9/20   A.  3-position power clean:  high hang, knee, floor *build to heavy in 15 min   Teams of 2-3: -60 sec AMRAP kb swing AHAP *rest 60 sec -60 sec AMRAP T2B *rest 60 sec -60 sec AMRAP burpee box jump over 30/24 *rest 2 min, x3   *partner up with someone close to your skill level is possible.  One athlete ‘chases’ the other through the movements in order and accumulates max reps for the team.  Fitness athletes can scale weights, ROM, and box…

9/19   Fitness   A.  OHS 5 x 4 sets w/ 2-sec pause in bottom position   For time: -20 thrusters 95/65 -20 kb swing 55/35 -20 S2O -20 front squats -20 pushups on BB *EMOM = 4 burpees **20 min cap     Performance   A.  heaving snatch balance 5 x 4 sets   Air Force WoD, for time: -20 thrusters 95/65 -20 SDLHP -20 push jerk -20 OHS -20 front squat *EMOM = 4 burpees **20 min cap

9/18   Fitness and Performance   A.  RDL 5 w/ 2-sec pause below knee x 4 sets *building, rest 2 min btw sets   20 min AMRAP -400m run -15 kb swings 55/35 (Performance:  70/55) -500m row -15 C2B/pullup (may scale to 25 ring row)

9/17   Fitness and Performance   A1.  60 sec HS hold (stomach to wall) *do it unbroken if possible.  Fitness may accumulate 60 sec   *rest 60 sec   A2.  3 dips @ 55×1 or 55A1 (performance may use rings and go weighted)   *rest 60 sec   A3.  400m run @ 80%   *rest 60 sec   A4.  10 strict HSPU, or 10 shoulder presses AHAP *go unbroken (UB) if possible.  If not, break up set as needed but get volume in.   A5.…

9/16   Fitness and Performance   A.  Build to heavy front squat in 15 min   4 RFT of: -10 front squats @ 60% of A -12 T2B (20 tuck-ups) -400m run *front squats come from ground; no rack **20 min cap

9/15   Fitness   A.  Hang power clean–build to heavy single in 8 min   *rest 2 min   B.  5 hang power cleans @ 75% of A, EMOM x 7 min   15 min AMRAP of: -12 kb swings 55/35 -12 pullup (or 20 ring row)   then: -lat pull down 10-10-10 or 4-6 pull-up @ 51A1 x 3 sets (if athlete did ring rows) -pendlay row 5-5-5 (if athlete did pull-ups)     Performance   A1.  Power clean cluster 1.1.1 @ 85-90% *rest…

9/13   A.  Front squat 5-4-3-2-1 *building   Teams of 2-3, one person works at a time: -100 thrusters 75/55 -100 T2B -100 pushups -100 burpees *may divide work up unevenly and complete in any order

9/12   Fitness and Performance   A.  hang power clean–build to a heavy single in 12 min   15 min AMRAP of: -5 hang power cleans @ 80% of A -10 pullups (15 ring rows)   then:  RDL 3 @ 4321 x 3-4 sets

9/11   Fitness and Performance   A.  BB or DB box step-up 6-8/leg x 3 sets/side *rest 60-90 sec between legs/sets   4 RFT of: -25 wall ball 20/14 -500m row -400m run   *25 min cap

9/10   A1.  25 V-ups *rest 30 sec   A2.  25 arch-ups *rest 30 sec x 3   B1.  5 wall walks/rollouts OR max distance HS walk *rest 60 sec   B2.  10 strict T2B or max ROM tuck-ups *rest 60 sec   B3.  5 inchworms w/ 2-sec hold @ pike and plank position *rest 60 sec   B4.  GHD hip extension hold (advanced:  weighted) *rest 60 sec x 3   finisher:  ALAP L-sit or tuck hold on p-bars x 3 sets

9/9   Fitness and Performance   A.  Deadlift 6-8 @ 20×1 *rest 2-3 min x4 sets   10 min AMRAP of: -10 R hand kb swing 55/35 (Performance:  70/55) -10 pullup or 15 ring row (Performance:  C2B) -10 R hand kb swing 55/35 (70/55) -10 pullup or 15 ring row (C2B)   then: pendlay row 6-8 AHAP x 3 sets

9/8   Fitness   A.  OHS 3-3-3-3 @ 23×1   21-15-9 of: -thruster 95/65 -dip (or 2x pushup on BB)     Performance   A.  Snatch (full squat) build to a heavy in 15 min   21-15-9 of: -thruster 115/75 -ring dip

9/6   A.  high hang power clean, power clean @ above knee, power clean *build to heavy in complex in 15 min   Teams of 2-3, 20 min AMRAP -30 doubles/50 singles -5 hang power cleans *heavy (Performance:  power cleans) -10 C2B pullups/pullup (or 20 ring rows) -20 wall ball 20/14 *one athlete works at a time and completes entire round.  Once last wall ball is completed, teammate tags out partner and then the next athlete can begin work on the next round.

9/5   Fitness and Performance   A1.  3 dips @ 55×1 or 55A1 *rest 30 sec   A2.  400m run @ 80% effort *rest 30 sec   A3.  HS box walks 180 degrees and back x 4 *rest 30 sec   A4.  350/300m row @ 80% effort *rest 30 sec   A5.  25 med ball pushups *rest 2 min, x 3

Hey CFDers I have had the honor of being a coach here at CrossFit Dubuque for the past 3 years. During that time I’ve seen a lot of faces come and go. We have a ton of new people coming in right now and I wanted to give a quick note out to everyone from the coaches perspective. CFD is your sanctuary. It is not only the place you go to get in better shape, but it is the place you go when your day…

Hey all, here’s a quick video I put together to briefly show you all some features on WODhopper that are relatively new you may be missing out on!   -How to RSVP -Viewing the Scoreboard -Movement demos -Data tracking   Click here to get redirected to the YouTube video

9/4   Fitness and Performance   12 min AMRAP of: -3 kb swing 55/35 (Performance 70/55) -3 T2B -3 box jump 24/20 -6, 6, 6 -9, 9, 9 -12, 12, 12, etc…   *rest 5 min   5 RFT of: -5 deadlift @ 225/155 (Performance 275/185) -10 HR burpees   then: RDL 3 @ 4321 x 4 sets *building, perfect reps

9/3   Fitness   A.  OHS 5-5-5-5 *building   21-15-9 of: -front squat @ 135/95 -C2B/pullup (or ring row x2)     Performance   A.  Heaving snatch balance 5-5-5-5 *building   21-15-9 of: -OHS 115/75 -C2B/pullup

I don’t know about you guys, but I’m still kind of on cloud 9 from the In-House competition this last weekend.  It was such a great showing of the community, and I loved it for a few reasons: 1.  We train hard to be better at doing work.  Week after week, we grind away at our weaknesses and sharpen our strengths.  Once in a while, we need to express our improvements in our fitness by doing stuff like we did last Saturday.  Imagine going to…

9/2   Fitness and Performance   A.  Push press 5-5-5-3-3-3 *building, rest 2 min btw sets   20 min AMRAP -AMRAP UB pushups w/hands on BB (Performance:  ring dips) -200/400/600m run *each round, you add 200m until you have completed the 600m run, then you start over    

9/1   The Seven   7 RFT of: -7 HSPU (14 pushups for Fitness) -7 thruster @ 135/95 -7 K2E -7 deadlift @ 245/165 -7 burpees -7 kb swings @ 70/55 -7 pullups (14 ring rows for Fitness)   *Fitness may also scale weights as needed and/or tackle this one as a team WoD

8/30   In-House Competition and CFD picnic!  I hope to see you all here!

8/29   If not competing Saturday:   A.  Front squat 3 x 5 sets @ 23×1 AHAP *building *rest no more than 2 min btw sets   For time: 10-9-8-7-6-5-4-3-2-1 of: -kb swing AHAP -strict pullup *may use partners and assist each other through the pull-up.  The goal here is to get everyone to work on absolute vertical pulling strength–no kipping!  The time is not as important as the quality of reps.     If competing Saturday:   OFF–may do light Z1 aerobic work or…

A new CFD apparel line is available now!  Check out this link to see the men’s apparel and get directions on how to order:  CROSSFIT DUBUQUE (MENS) 8-ITEM ONLINE FORM TEMPLATE (1)   And this one to check out the women’s apparel:  CROSSFIT DUBUQUE (WOMENS) 8-ITEM ONLINE FORM TEMPLATE

8/28   If not competing Saturday:   A1.  hollow hold x 30 sec *rest 30 sec   A2.  arch-up hold x 30 sec *rest 60 sec, x3 sets   5 rounds of: -500m row -15 abmat situps -200m run @ 90% effort *rest walk 2 min btw sets     If competing Saturday: A1. and A2. same   then: -4 min row or AD @ easy effort -4 min mobility x 4 sets

8/27   Fitness and Performance   A1.  bar dips, 5 reps @ 25×1 or 25A1 (Performance do ring dips @ 25×1) *rest 90 sec   A2.  ALAP wall-facing HS holds *rest 90 sec   A3.  Crab walk 50 ft forward, keep hips as high as possible *rest 90 sec   A4.  box HS 180 degree walks (in HS position with feet elevated on box, walk 180 degrees around box and then back x 5 reps) *rest 90 sec (Fitness may scale this as needed by…

Heads up CFD–Monday, Sept 1 (Labor Day), we will only be hosting a 9:30am class. We hope to see a great turnout…it’s a fun Hero WoD!

8/26   Fitness   A.  Build to a heavy hang squat clean in 15 min   20 min EMOM: odd:  3 hang squat cleans @ 80% of A even:  20 sec AMRAP pullup, ring row, or lat pull down     Performance   A.  Build to a heavy squat clean in 15 min   20 min EMOM: odd:  1 squat clean @ 90% of A even: 2-3 MU

8/25   Fitness   A.  Hang power snatch, build to a heavy triple in 12 min   3 RFT of: -15 kb swings 55/35 -10 T2B (15 hanging tuck ups) -15 burpees -400m run *rest 60 sec btw rounds, try to use run as an active recovery     Performance   A.  Power snatch–build to a heavy in 12 min   3 rounds AFAP: -5 TnG Deadlift 275/175 -10 T2B *fast, kipping -15 burpees AFAP -250/200m row AFAP *rest 5 min btw rounds

8/23   **DON’T FORGET TO JOIN US NEXT SATURDAY FOR OUR IN-HOUSE COMPETITION!   A.  L-sit/tuck holds, ALAP x 3 sets   B.  partner leg tosses, 15 x 3 sets   For time, teams of 2-3: -50 thrusters 75/55 -1 synchronized wall walk -200m run -40 thrusters -2 wall walk -200m run -30 thrusters -3 wall walk -200m run -20 thrusters -4 wall walk -200m run -10 thrusters -5 wall walk -200m run   *cap:  25 min **synchronized wall walks must be done as a…

8/22   Fitness and Performance   A.  Build to a heavy deadlift with perfect form   3 RFT of: -30 doubles/50 singles -10 deadlifts @ 70% of A -10 burpees -200/400/600m run *rest 2 min btw rounds **each round, the run distance increases

8/21   Fitness   A.  Front squat EMOM *add 20/10# every minute until failure, start at a manageable weight   25-20-15-10-5 of: -wall ball 20/14 (x2) -pullup or ring row x 2   **cap:  18 min     Performance   A.  C&J EMOM 165/95 *add 20/10# per min until failure   25-20-15-10-5 of: -wall ball 20/14 (x2) -C2B/pullup (men do C2B, women do pull-up)   **cap:  18 min

8/20   Fitness   A.  HS rollouts on mat–8-10 min   B1.  strict tuck up 10-10-10 *rest 60 sec   B2.  rev hyper 10-10-10 (controlled) *rest 60 sec   E3MOTM x 4 sets: -10 abmat situps -50 ft farmer carry 55/35 per hand -200m sprint     Performance   A.  HS rollouts, HS walks 8-10 min   B1.  strict T2B 10-10-10 *rest 60 sec   B2.  rev hyper w/med ball btw legs 10-10-10 *rest 60 sec   E3MOTM x 4 sets: -10 GHD situp -50…

8/19   Fitness   A.  Hang power clean, build to a heavy triple in 10 min   B.  Push press, build to a heavy single in 8 min   C.  5 push press EMOM @ 60-70% of B x 8min   8 min AMRAP of: -8 kb swing 55/35 -8 HR pushup (or 5 dips)     Performance   A1.  Power clean cluster 1.1.1 @ 80-85% *rest 10 sec, rest 30 sec   A2.  60 sec AMRAP ring dip *rest 3 min, x3   8…

8/18   Fitness   A.  Bulgarian split squat 6-8 @ 20×1 *rest 90 sec/leg, x 3 sets/leg   21-15-9-6-3 of: -thruster 95/65 -no-pushup burpee box over 24/20 -pullup     Performance   A.  Skater squat 6-8 reps/leg *rest 90 sec/leg, x 3 sets/leg   21-15-9-6-3 of: -pistols (alternating legs) -no-pushup burpee box over 24/20 -C2B/pullup (men to C2B, women do pull-up)

8/16   A.  power clean, build to a heavy in 12 min   Teams of 2-3, 20 min AMRAP: 0-5 min:  AMRAP kb swing 55/35 (advanced:  70/55) 5-10 min:  AMRAP pullup (or jumping pullup, 3:1) 10-15 min:  AMRAP kb swing 15-20 min:  AMRAP pullup (or ring row 3:1)   *one athlete may work at a time.  At the start of each new segment, entire team must run 400m and complete 10 burpees together before work can begin

8/15   Fitness   A.  Push press 8-10 AHAP x 3 sets *rest 2 min btw sets   For time: –30 hanging tuck ups -15 pushups (hands elevated 6″ or more) -20 hanging tuck ups -30 pushups -10 hanging tuck ups -45 pushups   *18 min cap   finisher: -12 wall walks     Performance   A.  max reps UB HSPU x 3 sets *rest 2 min btw rounds   For time: -30 T2B -10 ring dips -20 T2B -20 ring dips -10 T2B -30…

Hey everyone!  I’m excited to announce that we are hosting our second CFD In-House competition this August 30th, followed by a picnic at Swiss Valley!  Links to the events on Facebook are below, which will include more details.  I hope to see you all there!   CFD In-House Competition August 30th @ 9:00am   CFD Picnic at Swiss Valley @ 1:00pm

8/14   Fitness and Performance   A.  DB or front rack BB box step up, 10 reps/leg *rest 60 sec, x3 (do each leg separately)   20 min AMRAP of: -400m run -20 ft front rack BB walking lunge steps 115/75    

8/13   Fitness   A1.  Push press 6-8 AHAP *rest 60 sec   A2.  AMRAP UB pull-up (may use 51A1 for negatives) or lat pull down *rest 2 min, x3   B1.  Bench press 6-8 AHAP *rest 60 sec   B2.  Pendlay row 6-8 AHAP *rest 2 min, x3     Performance   5 rounds for max reps of: -AMRAP UB bodyweight bench press -AMRAP UB pullup

8/12   Fitness and Performance   A1.  3-5 wall walks *rest 60 sec   A2.  20-25 v-up or tuck-up *rest 60 sec   A3.  20-25 arch-ups *rest 60 sec, x3   5 Rounds for time and reps: -AMRAP UB T2B or best ROM K2E -250m/200m row @ fast effort *rest/walk 60 sec btw rounds   finisher: ALAP HS hold x2 w/60-90 sec rest between efforts *wall facing for one effort, back to wall for the other

8/11   Fitness   A.  12 min–Power clean, hang squat clean *build to heavy in complex   For time: -200m run -25 wall ball 20/14 -25 kb swing 55/35 -400m run -15 power clean, hang squat clean 135/95 -400m run -25 kb swing 55/35 -25 wall ball 20/14 -200m run   *20 min cap   Performance: kb’s 70/55 BB’s 165/115

8/9   A.  CGBP–build to heavy triple in 12 min   Teams of 3 or 4, 20 min AMRAP: -row (calories) -pullup (ring row 3:1) -S2O 95/65 -kb swing 55/35   *teams rotate when the athlete on the rower hits 15 calories.  Total points wins! **Fitness athletes may scale weights and movements as needed

8/8   Fitness and Performance   A.  Front squat 33×1 x 3 x 4 sets *rest 2 min btw sets   B.  hang squat clean–build to heavy in 10 min   9 min AMRAP -9 wall ball 20/14 -9 T2B

8/7   Fitness   30 min on the clock:   0-10 min 21-15-9 of: -pullup (or jumping pullups) -hang power clean 95/65   10-20 min 30-20-10 of: -ring row -kb swing 55/35   20-30 min 15-12-9 of: -arms-only row (calories) -200m run   then:  band pull-aparts 15-15-15     Performance   30 min on clock:   0-10 min 15-12-9 of: -C2B -power clean 135/85   10-20 min: -21-15-9 of: -pullup -kb swing 70/55   20-30 min: 9-7-5 of: -MU (or 2x jumping MU) -200m run…

8/6   Fitness   A.  Push press, build to heavy triple in 12 min   B.  Dip (bar or ring) 3 x 4 sets @ 55×1 or 55A1 *rest 60 sec btw sets, use feet to assist if needed   5 rounds: -AMRAP UB pushups w/hand elevated 6+/-” off ground (p-bars, box, rings, etc) -200m run @ tough effort *rest 90 sec btw rounds     Performance   A.  behind-neck PJ, 2 reps x 4-5 sets   B.  UB strict HSPU ladder: 1-2-3-2-1-2-3-2-1   5…

8/5   Fitness and Performance   A.  3 rounds of 25 v-ups, 25 arch rocks *rest 30-45 sec btw sets   B.  12 steps UB front rack BB walking lunge steps AHAP x3 sets   12 min AMRAP -3 front rack BB lunge steps (in place) -3 situps w/feet anchored on BB -3 lateral BB over burpees -6, 6, 6 -9, 9, 9 -12, 12, 12, etc…   then: 10 strict T2B or strict hanging tuck-ups x 3 sets *rest 60-90 sec btw sets

8/4   Fitness   A.  3-rep hang power clean ladder EMOM to failure *add 10/5 per minute **starting weights are 75/55, 135/85, or 185/105   3 RFT of: -15 kb swing 55/35 -20 pullup (30 ring row) -30 double-under (50 single-under)   then: lat pull down or pendlay row 10-10-10     Performance   A.  same   3 RFT of: -15 kb swing 70/55 -20 C2B -30 double-under   then:  pendlay row 10-10-10

8/2   A.  Front squat–build to heavy 5-rep (Performance build to heavy 5-rep OHS)   9 min time cap, teams of 2-3: -40 wall ball 20/14 -40 T2B -40 thruster 95/65 -40 burpee *rest 3 min, x2 *one athlete works at a time. Once all reps are completed in order OR the time cap is reached, athletes rest until start of next round.  For each rep not completed prior to the time cap, :01 is added to the time.  Score is total times combined from…

8/1   Fitness   A.  RDL 5 x 4 sets @ 4321   5 min AMRAP of: -5 kb swing *tough weight -10 ring row -15 box jump *short and fast   *rest 2 min   5 min max distance row   *rest 2 min, x2     Performance   A.  snatch-grip RDL 5 x 4 @ 4321   5 min AMRAP of: -3 kb swing 70/55 -6 pullup (advanced do C2B) -9 box jump 30/24   *rest 2 min   5 min max distance…

7/31   Fitness   A.  Front rack BB walking lunge 12 steps AHAP x3 sets   For time: -400m run -30 front squat @ light-moderate weight -15 abmat situps -400m run -20 front squat @ moderate-tough weight -30 abmat situps -400m run -10 front squat @ tough weight -45 abmat situps     Performance   A.  OH BB walking lunge, 12 steps AHAP x3 sets   For time: -400m run -30 front squat 95/65 -10 GHD situp -400m run -20 front squat 135/85 -20 GHD…

7/30   Fitness   A.  CGBP 5-5-5-5 *rest 2 min btw sets   B.  90-sec AMRAP shoulder press @ light-moderate weight *rest 60 sec 90-sec AMRAP pull-up or ring row *rest 60 sec, x4   then:  powell raise 8-10 @ 20×1 x3 sets     Performance   A.  CGBP  5-5-5-5 *rest 2 min btw sets B.  90-sec AMRAP shoulder press, 135/95 lb. *rest 60 sec 90-sec AMRAP L-pull-up *rest 60 sec 90-sec AMRAP shoulder press, 115/75 lb. *rest 60 sec 90-sec AMRAP strict pull-up *rest 60 sec 90-sec AMRAP shoulder press, 95/65 lb. *rest 60 sec…

7/29   Fitness and Performance   A.  Hang power clean, build to a heavy single in 12 min   then: :15 sec sprint @ max/hard effort, rest 1:45 x 10 rounds *rest 3 min between rounds 5&6

7/28   Fitness and Performance   A.  Back squat 3 x 5 sets @ 7373 *rest 2 min btw sets   5 RFT of: -250/200m row -10 front squat 155/95 -20 v-up -30 double-unders (50 single-unders)   *21 min time cap, Fitness group may scale as necessary

7/26   A.  Build to heavy strict shoulder press in 6 min   *rest 2 min   B.  Build to heavy push press in 6 min   Teams of 2-3, 20 min AMRAP of: -3 kb swing 55/35 (advanced use 70/55) -3 T2B -3 pushup on BB -200m run   -6 kb swing -6 T2B -6 pushup on BB -200m run   -9 kb swing -9 T2B -9 pushup on BB -200m run   -12 -12 -12 -200m, etc…   *only one athlete works at…

7/25   Fitness and Performance   A.  Bulgarian split squat, 8-10 @ 20×1 x 3 sets/leg *rest 60-90 sec between sets/legs   6 RFT of: -400m run -25 wall ball 20/14 -15 pullups (25 ring rows)   *30 min cap

7/24   Fitness   A.  build to heavy 3-rep hang power clean   4 RFT of: -6 hang power clean (heavy:  80-90% of A) -18 pushups (or 12 dips)   then:  RDL 5 @ 4321 x 3-4 sets     Performance   A.  Build to heavy 3-rep hang power clean   5 RFT of: -5 hang power clean 165/95 -5 strict HSPU (or 7 strict ring dips)   then:  RDL 5 @ 4321 x 3-4 sets

7/23     Fitness and Performance   A.  complete 2 sets of 20-30 hollow rocks and 20-30 arch-ups   -60 sec AMRAP T2B -30 sec walk/rest -60 sec AMRAP double/single-under -30 sec walk/rest -60 sec R-side plank -30 sec walk/rest -60 sec L-side plank -30 sec walk/rest   *rest 3 min, x4 **during rest, jog 400m

7/22   Fitness   A.  Back squat 5 x 5 sets w/2-sec pause @ bottom *building   15-12-9 of: -thruster (light and fast) -cal row (not seated, arms only)   *rest 3 min, x2   then:  if time permits, lat pull down 10-10-10     Performance   A.  same as Fitness   15-12-9 of: -thruster 95/65 -pullup (advanced athletes do C2B)   *rest 3 min, x2   then:  if time permits, bent-over single-arm DB row 10-10-10

7/21   Fitness   A1.  Deadlift 10-10-10 @ 20×1 *rest 30 sec   A2.  60 sec AMRAP pushup on BB *rest 3 min   10 min AMRAP of: -2 kb swing (tough weight) -2 S2O (heavy, not allowed to take off rack) -4 kb swing -4 S2O -6 -6 -8 -8 -10 -10 -8 -8 -6 -6 -4 -4     Performance   A1.  Deadlift 10-10-10 @ 20×1 *rest 30 sec   A2.  60 sec AMRAP strict ring dip *rest 3 min   10 min…

7/19   A.  5-4-3-2-1 front squat *rest 3 min btw sets   every 3 min until failure of: -3 thrusters 95/65 -3 T2B -100m run   min 3-6: -6 thruster -6 T2B -100m run   min 6-9: -9 thruster -9 T2B -100m run   min 9-12: -12 thruster -12 T2B -100m run   etc…

7/18   A.  Power clean and push jerk–build to heavy in 12 min   3 min AMRAP of: -10 PC & J -20 box jump -20 HR pushup -20 burpees -20 cal row   *rest 1 min   6 min AMRAP of: –same movements   *rest 1 min   9 min AMRAP of: –same movements     Performance   A.  same   3 min AMRAP of: -10 PC & J 135/95 -20 box jump 24/20 -20 ring dip -20 burpee -20 cal row   *rest…

7/17   Fitness   A.  Build to heavy hang squat clean in 15 min   2-4-6-8-10-8-6-4-2 of: -hang squat clean @ 80% of A -pullup (or 2x ring row)     Performance   A.  Build to heavy squat clean in 15 min   5-4-3-2-1 of: -squat clean 205/125 -MU (or 3x/C2B)

7/16   Fitness   A.  Strict shoulder press 5 x 5 sets *rest 2 min btw sets   -5 min AMRAP T2B (best ROM) -4 min AMRAP pushup -3 min AMRAP box jump (step down) -2 min AMRAP v-up -1 min AMRAP burpee     Performance   A.  same as Fitness   -5 min AMRAP T2B -4 min AMRAP HSPU -3 min AMRAP box jump 30/24 -2 min AMRAP v-up -1 min AMRAP burpee  

7/15   Fitness and Performance   A.  Deadlift, build to heavy 5-rep with perfect form   20 min AMRAP of: -400m run -10 deadlift @ 80% of A

7/14   Fitness   A.  20 steps front rack BB walking lunge AHAP x3-4 sets   For time: -15 thrusters *moderate weight -15 cal row *arms only -25 burpees -15 cal row *arms only -15 thrusters *moderate weight   then, if time permits:  lat pull down 10-10-10-10     Performance   A.  same as Fitness   For time: -15 thrusters 95/65 -20 pullups -25 burpees -20 pullups -15 thrusters   then, if time permits:  pendlay row 5-5-5-5

On Sept 13-14, CFD will be hosting a Certified Kettlebell Teacher Level 1 course.  If you’re interested in attending the event, Please click the link below to find out more details!   Dubuque L1

7/12   A.  20 steps front rack BB walking lunge @ heavy weight x3 sets *rest 3-4 min btw sets   Teams of 2 or 3, 20 min AMRAP of: -5 min AMRAP UB pullups -5 min AMRAP UB T2B -5 min AMRAP UB pullups -5 min AMRAP UB T2B   *partners rotate through for max reps, one working at a time.  To rotate athletes, he/she must row a 100m row to ‘buy’ their set.   Score is total points scored in 20 min.  …

7/11   Fitness   A.  20 min to establish heavy deadlift with perfect form and heavy shoulder to overhead *score combined total weight   9 min AMRAP of: -3 kb swing -3 HR pushup -6 kb swing -6 HR pushup -9,9,12,12,etc…     Performance   A.  same as Fitness   9 min AMRAP of: -3 hang power clean 115/75 -3 ring dip -6 HPC -6 ring dip -9,9,12,12, etc…

7/10   Fitness and Performance   A.  Build to heavy hang squat clean in 15 min   20 min AMRAP -hang squat clean @ 70% of A *every time you put the bar down, run a 400m run    

7/9   Fitness   A.  12 min–rope climb skill work   B.  3 min max cal row   *rest 3 min   C.  100 pullups or 100-150 ring rows for time   then: pendlay row or lat pull down 5-5-5-5     Performance   A.  12 min–rope climb skill work *footwork, legless   B.  3 min max cal row   *rest 3 min   C.  100 C2B pullups for time   then:  pendlay row 5-5-5-5

7/8   Fitness and Performance   A.  RDL 5-5-5-5 @ 4321 *rest 3 min   10 RFT of: -5 kb swing 70/55 -10 double-unders (20 singles) -5 box jump 30/24 -10 tuck-ups   *tuck-up is on back, legs and arms fully extended and touching ground, then balled-up into full tuck position. Similar to a V-up **Fitness scale as needed

7/7   Fitness   A.  hang squat clean, build to heavy 5-rep in 15 min   every 5 min for 20 min: -200m run -8 HSC @ 80-85% of A -12 pushup on BB -200m run     Performance   A.  same as Fitness   every 5 min for 20 min: -200m run -8 HSC @ 80-85% of A -12 ring dip or HSPU -200m run

7/5   A.  RDL 5-5-5-5 @ 23×1   Teams of 2, for time: -1k row (switch every 10 strokes) -100 kb swings 70/55 -400m run -100 T2B -400m run -60 dips/100 pushups -20 synchronized burpees   *one person works at a time, except for the burpees which must be done in unison

7/4   9:30 class ONLY   Hero WOD, in memory of SFC Daniel Crabtree, KIA in Al Kut, Iraq on Thursday, June 8th, 2006   Daniel: -50 pullups -400m run -21 thrusters 95/65 -800m run -21 thrusters 95/65 -400m run -50 pullups   *Fitness scale as needed **may be done as a team

7/3   Fitness and Performance   A.  Clean and push jerk–build to a heavy in 12 min   Grace -30 clean and jerks for time 135/95 *Fitness scale as needed   *rest 5 min   then: -50 HR pushups, dips, or HSPU for time

7/2   Fitness   A.  wall walk/wall-facing HS holds, rollouts (learning to bail the handstand)   4 rounds for time: -500m row -25 feet-anchored sit-ups (AFAP) *rest/walk 2 min btw rounds   then:  mobility work     Performance   A.  HS walk–4-5 attempts at max distance   4 rounds for time: -500m row -25 T2B *rest/walk 2 min btw rounds   then:  mobility work

7/1   Fitness   A.  OHS  6-8 @ 22×1 *rest 2 min, x3-4 sets   10 min AMRAP, same rep scheme as Performance but with front squats and pull-ups (or ring rows)   then:  pendlay rows or lat pull downs 10-10-10     Performance   A.  hang squat snatch, snatch @ knee, snatch from floor @ 70-75% 1RM snatch x4 sets   10 min AMRAP of: -2 OHS 95/65 -2 C2B -4 OHS -4 C2B -6 OHS -6 C2B -8 OHS -8 C2B -10 OHS…

6/30   Fitness   A.  Hang power clean–build to heavy 5-rep   5 RFT of: -9 deadlift (moderate-heavy with perfect form) -9 ring dip (or 15 HR pushup)     Performance   A.  Power clean cluster 1.1.1 AHAP *rest 10 sec, rest 2-3 min x3-4 sets   21-15-9 -deadlift 225/155 -HSPU

6/28   Fitness   A.  Deadlift, build to heavy 3-rep TnG with perfect form   Teams of 2 or 3: 7 min cap: -40 kb swing 55/35 -40 T2B/K2E -40 abmat situps -40 box jumps or steps 24/20   *rest 2 min, x2 **athletes may sub out however they like and divide up work.  One athlete works at a time and all work must be completed at one station before work can begin on another.  After the time cap is up, an additional 2 minutes…

6/27   Fitness   A.  CGBP, 5-5-5-5-5 *building *rest 2-3 min   20 min AMRAP of: -UB push press @ moderate-tough weight *every time you break, run 400m     Performance   A.  same as Fitness   20 min AMRAP of: -UB HSPU *every time you break off the wall, run 400m

Here is the schedule for the week of the 4th of July:   July 3, Thursday, 5:15, 6:30, 9:30, and 1:00 classes ONLY July 4, Friday, 9:30 class ONLY–(it’s a Hero WoD, but I won’t tell you which one!)   Also, we will only be hosting the 9:00am class on Saturdays effective immediately.   Thanks for working with us through the holidays and continuing to put in all your hard work!  I’m very impressed with everyone’s progress these last couple months.  The hard work is…

6/26   Fitness and Performance   A.  DB or rear rack BB split squats, 6-8/leg @ 30×1 *rest 60-90 sec btw legs/sets, x3 sets   3 min AMRAP of: -6 lunge steps in place with BB or plate -6 pullups (or 10 ring row)   *rest 2 min   3 min AMRAP of: -6 wall ball 20/14 -6 no-pushup burpee   *rest 2 min, x3

6/25   Fitness   A.  Push press 3-3-3-3-3 *building *rest 2 min btw sets   3-6-9-15-21-15-9-6-3 of: -UB kb swing (heavy) *between each set, run 100m     Performance   A.  Push press 3-3-3-3-3 *building *rest 2 min btw sets   21-15-9-6-3 of: -power clean 115/75 *between each round, run 200m

6/24   Fitness and Performance   5 rounds -400m run -10 T2B -30 double-unders (or 50 single-unders) -12 GHD situps (or 20 abmat situps) -200m row *rest 3 min btw rounds, change order every time and get same time each round!   then: accumulate 4 min in plank hold

6/23   Fitness   A.  Power clean, hang squat clean *build to a heavy   3 RFT of: -15 front/goblet squat (tough) -15 pulllup (or 25 ring row)     Performance   A.  Power clean, hang squat clean *one rep EMOM until failure, add 10/5# every minute. Starting weights:  165/75   then: -50 C2B pullups for time

6/21   A.  RDL 3-3-3-3 @ 4321, building with perfect form   Teams of 2 or 3, 20 min cap: -1200/1000m row -90/70 strict pullups -600m run -150/120 kb swing @ 55/35 -1200/1000m row *team must complete all reps depending on team size (first number is team of 3, second is team of 2).  Athletes must rotate through rower every 400/500m so that each person does a leg.  One person works at a time, and athletes may assist each other in order to complete strict…

6/20   A.  Back squat 3 x 8 sets, building *rest 2 min btw sets   12 min AMRAP of: -100m run -12 air squats -20 HR pushups (or 12 dips)

6/19   A.  wall walks/wall-facing HS holds/rollouts, 7-10 min   EMOM x16 odd:  6-8 heavy deadlift even:  3-5 BB rollouts (on knees)   then:  accumulate 4 min in hanging tuck hold *Performance:  40 deadhang to inversions for time on rings

6/18   Fitness and Performance   A.  Hill sprint @ tough effort, walk down x3   20 min AMRAP of: -200m run -AMRAP UB pullup or ring row (-3) -400m run -AMRAP UB pullup or ring row (-3)   then: pendlay row or lat pull down 10-10-10

6/17   Fitness   A.  Bulgarian split squat, 8-10 @ 20×1 *rest 90 sec, x3 sets/side   7 min AMRAP of: *max times down the ladder: 6-5-4-3-2-1 of: -thruster (moderate-fast) -shoulder to overhead (same bar)   *rest 3 min   7 min AMARP of: *max times down the ladder: 6-5-4-3-2-1 of: -wall ball (double reps) -HR pushup (or dip)     Performance   A.  same   7 min AMRAP of: *max times down the ladder: 6-5-4-3-2-1 of: -thruster 115/75 -HSPU   *rest 3 min  …

6/16   Fitness and Performance   A.  hang power clean, build to heavy triple *Performance may build to heavy 3-position power clean   5 RFT of: -10 kb swing 70/55 -5 box jump over 24/20 -10 T2B -5 box jump over 24/20   then: reverse hyper 10-10-10 *rest 60 sec   **Fitness may scale weights and heights/ROM as needed

6/14   A.  Front squat–build to heavy triple in 12 min   Teams of 2 or 3 15 min cap: 0-3 min:  AMRAP T2B 3-6 min:  AMRAP wall ball 20/14 6-9 min:  AMRAP T2B 9-12 min:  AMRAP wall ball 20/14 12-15 min:  400m run   *while T2B are being scored, athletes must crab walk across mats to and from their teams to tag each other out **while wall balls are being scored, athletes must bear crawl ***score is total number of reps scored by the…

6/13   Fitness and Performance   A.  Power clean–build to a heavy in 12 min   4 RFT of: -400m run -12 kb swings 70/55 -12 ring dips (Fitness may scale down to dips or 20 pushups)  

6/12   Fitness   A1.  Bulgarian split squat 8-10 @ 20×1 *rest 30 sec   A2.  Bent-over one-arm DB row 8-10 @ 21×1 *rest 60 sec, x3 sets/side   12 min AMRAP of: -12 OH plate walking lunges -12 hang high pulls with plate -12 double-under (24 single-under)     Performance   A1.  rear rack BB skater squats 6/leg alternating *rest 30 sec   A2.  60 sec AMRAP strict pullup *rest 2-3 min, x3   12 min AMRAP of: -12 BB OH walking lunge steps…

6/11   Fitness and Performance   A.  GHD situp, x3 tough sets   12 min AMRAP of: -400m run -ALAP L-sit or tuck hold (hanging, knees above hips) -3 wall walks   *rest 4 min   12 min AMRAP of: -250m row -15 situp -20 double-under -25m farmer carry 70/55

6/10   Fitness   A.  Close-grip bench press (CGBP) 6-8 @ 31X1 *rest 2-3 min   15 min AMRAP of: -10 deadlift -10 pushup on BB -10 burpees   then:  RDL 6-8 @ 4321 x3 sets     Performance   A.  same as Fitness   15 min AMRAP of: -15 power clean and jerk 95/65 -15 burpees   then:  RDL 6-8 @ 4321 x3 sets

Fitness   A.  Back squat 10-10-10-10 *rest 2-3 min   4 RFT of: -12 wall ball -12 pullup or 20 ring row   then:  band pull-aparts, 12-12-12 @ 20×1     Performance   A.  Complete 30 back squats for time @ 70% 1RM   5 RFT of: -10 wall ball 20/14 -10 C2B   then:  band pull aparts 12-12-12 @ 20×1

6/7   A.  Build to heavy 3-rep strict shoulder press   Teams of 2 or 3, 8 or 9 RFT -350/300m row -12 rig dips/20 pushups -12 T2B/20 best ROM T2B -12 burpees *relay style

6/6   A.  OHS 5-5-5-5 @ 32×1 *rest 2-3 min   5 RFT of: -10 front squats (moderate-tough) -10 pullups (or 15 ring rows)     Performance   A.  Snatch balance x1, OHS x3 *4 sets, rest 2-3 min btw sets   5 RFT of: -10 OHS 95/65 -10 C2B

6/5   Fitness   A.  Hang power clean–build to heavy triple in 12 min   B.  weighted situps 12-12-12 @ 2020 *rest 2 min   then: -30 sec AMRAP kb swing -30 sec AMRAP situp *rest 60 sec, x5   bonus:  accumulate 5 min in plank hold *elbows and toes     Performance   A.  same   B.  GHD situp, x3 tough sets *rest 2 min   3 RFT of: -15 kb swings @ 70/55 -15 T2B   bonus: -60 sec GHD hip extension hold…

6/4   A.  Push press 3-3-3-3 *rest 2 min, building   B.  CG bench press, build to a max in 12 min   15 min AMRAP of: -AMRAP UB CGBP @ 70% (Performance, AMRAP UB ring dip) -400m run

If you have a few minutes, check out Newly’s testimonial he was so kind to share with us all!  Thanks so much to your commitment to CFD Mike–I am honored to know and work with you and have you as a part of the family!

6/3   Fitness   A.  Rear rack BB walking lunge, 12 steps *rest 2-3 min, x3 sets *building   B.  pullup 4-6 @ 51A1 or lat pull down 10-10-10 @ 32×1 *rest 2 min   7 min cap: -3 ring row -3 wall ball -6 ring row -6 wall ball -9 ring row -9 wall ball -12,12,15,15, etc…   then (if time allows) -powell raise, 6-8 @ 30×1 *rest 60 sec btw sides x3 sets each     Performance   A.  same   B.  MU…

6/2   Fitness and Performance   A1.  Deadlift 5-5-5 *building *rest 20 sec   A2.  AMRAP UB T2B *rest 3 min   12 min AMRAP of: -12 kb swing @ 70/55 -15m R-hand waiter’s walk 70/55 -12 box jump 30/24 -15m L-hand waiter’s walk 70/55

5/30   Fitness and Performance   A.  12 min–ALAP hip extension hold on GHD *3-4 sets   15 min AMRAP of: -250m row -15 situps -30 single-under   *rest 3 min   15 min AMRAP of: -200m run -12 no-pushup burpee -12 kb swing

5/29   A.  Push jerk–build to heavy with perfect form   B.  CGBP, 5-5-5-5 @ 31×1 *rest 3 min   9 min AMRAP of: -3 no-pushup burpee -3 pushup or dip -6 no-pushup burpee -6 pushup or dip -9 no-pushup burpee -9 pushup or dip -12, 12, 15, 15, etc…     Performance   A and B.  same as Fitness   9 min AMRAP of: -3 burpee -3 HSPU -6 burpee -6 HSPU -9 burpee -9 HSPU -12, 12, 15, 15, etc…

5/28   Fitness   A.  Rear rack BB split squats, 6-8/leg @ 30×1 *rest 90 sec between legs, x3 sets/leg   B.  Pullup 4-6 @ 51A1 or lat pul down 8-10 w/2 sec pause below chin *rest 2 min, x3 sets   C.  Pendlay row 8-10 @ 2020 *rest 2 min, x3 sets     Performance   A and C.  same as Fitness   B.  5 min AMRAP -3 UB strict pullups

5/27   Fitness   A.  Deadlift, build to heavy 5-rep TnG with perfect form   3 min AMRAP of: -3 burpee -6 T2B or feet-anchored situp -9 kb swing *rest 1 min, x5 rounds     Performance   A.  Deadlift, build to heavy 5-rep TnG   3 min AMRAP of: -3 power clean @ 165/105 -6 burpee -9 T2B *rest 1 min, x5 rounds

5/26   In honor of Memorial Day, we will be hosting a 9:30am class ONLY   “Murph” For time: -1 mile run -100 pullups -200 pushups -300 squats -1 mile run *the pullups, pushups, and squats may be partitioned as needed.  If you have a vest, wear it.  Fitness athletes are welcome to pair up to complete the workout as a team.

5/24   A.  Front squat, 5-5-5-5   Teams of 2-3, 20 min AMRAP relay style of: -250m row -15 pushup on wall ball -15 wall ball -10 T2B *one athlete completes entire round AFAP, then tags out next athlete to do the same.  Athletes rotate through in this way for 20 minutes for max rounds and reps

Join us this Memorial Day, May 26th at 9:30am for the memorial workout ‘Murph.’ This will be the only class run that day in recognition of the holiday. I hope to see many of you there! “Murph” -1 mile run -100 pullups -200 pushups -300 air squats -1 mile run Scaled individuals may tackle this as a team. Advanced athletes: you’re on your own. If you’re military, police, fire, etc: wear your body armor.

5/23   Fitness and Performance   A.  max reps UB kb swings in 3 sets @ 70/55 *rest 3-4 min btw sets, Fitness scale as needed but make it tough!!!   20 min AMRAP -200m run -10 L arm russian kb swing 55/35 -250m row -10 R arm russian kb swing 55/35

5/22   Fitness   A1.  front rack BB walking lunge, 10 steps AHAP *rest 30 sec   A2.  60 sec AMRAP strict pullup or 15 UB lat pull down AHAP *rest 3 min, x3   then:  AFAP: 9-6-3 of: -goblet squat or front squat -burpee *rest 3 min, x3     Performance   A1.  OH BB walking lunge, 10 steps AHAP *rest 30 sec   A2.  60 sec AMRAP strict pullup *rest 3 min, x3   then, AFAP… 9-6-3 of: -squat clean @ 115/75 -lateral…

5/21   Fitness   15-12-9-6-3 of: -kb swing -weighted feet-anchored situp   then: -good morning 8-10 @ 2111 *rest 2-3 min, x3   BONUS–accumulate 3 min in L-sit or tuck, or 5 min in FLR plank       Performance   15-12-9-6-3 of: -hang power snatch @ 115/65 -T2B   then: -RDL @ 70-80% 1RM back squat 5-5-5-5   BONUS–accumulate 3 min in L-sit

5/20   Fitness and Performance   A.  Push press–build to heavy in 12 min   20 min AMRAP of: -400m run -AMRAP push press @ 70% of A

5/19   Fitness   A.  Clean high pull, squat clean *build to heavy   EMOM x20 odd:  20 sec AMRAP front squats *tough even:  20 sec AMRAP pullup or ring row     Performance   A.  Clean high pull, hang squat clean, squat clean *build to heavy in complex   EMOM x20 odd:  20 sec AMRAP front squats 165/105 even:  20 sec AMRAP C2B

5/17   A.  CG bench press–build to heavy single   Teams of 2 or 3: -50/75 T2B -400m run -30/45 wall walks -400m run -50/75 HR pushups -400m run   *one person works at a time, must tag partner out at turf.  Once the team reaches the HR pushups, this rule doesn’t apply; no tag-out is necessary but still only one athlete can work at a time.

5/16   Fitness   3 rounds AFAP -10 no-pushup burpees -10 thrusters *fast -10 no-pushup burpees -15 kb swings *AHAP but UB and fast -10 no-pushup burpees -350m row (or 7 cal AB)   *rest 6-9 min btw rounds     Performance   3 rounds AFAP -10 burpees -15 thruster 75/55 -10 burpees -15 power snatch 75/55 -10 burpees -350m row   *rest 12 min btw rounds

5/15   Fitness   A.  pullup 4-6 @ 51A1 or lat pull down 10-10-10 *rest 2 min, x3   B.  one-arm DB bent-over row, 8-10 @ 21X1 *rest 60 sec/side, x3 sets/side   EMOM x12 -1 deadlift -5 hang power clean *tough     A.  8 min AMRAP MU   B.  one-arm DB bent-over row,  8-10 @ 21×1 *rest 60 sec/side, x3 sets/side   EMOM x12 -1 deadlift -5 hang power clean *tough

5/14   Fitness   A.  DB/KB farmer carry *max distance in 3-4 sets @ max weight   20 min AMRAP of: -max reps UB T2B (-3) -200m run -15 feet-anchored sit-ups *fast, UB -400m run     Performance   A.  BB farmer carry @ 100/65 per hand *max distance in 3 sets   20 min AMRAP of: -max reps UB T2B (-3) -200m run -12 GHD situps -400m run

5/13   Fitness   A.  Front squat 7-5-5-3 @ 32X1 *rest 3 min   15 min cap 10-9-8-7-6-5-4-3-2-1 of: -wall ball to 10′ target -pushup R hand on ball -pushup L hand on ball     Performance   A.  hang squat clean, squat clean, front squat *build to heavy in complex in 15 min   15 min cap 10-9-8-7-6-5-4-3-2-1 of: -thruster 105/65 -HSPU

5/12   Fitness   A.  hang power clean, power clean *build to heavy in complex with perfect form   12 min AMRAP of: -6 deadlift (tough) -12 pullup (or 18 ring row)   then:  lat pull down or pendlay row 8-8-8     Performance   A.  high hang power clean, power clean @ knee, power clean *build to heavy in complex   12 min AMRAP of: -6 deadlift 275/175 -12 C2B   then:  pendlay row 8-8-8

5/10   A.  12 min–build to heavy 5-rep hang power clean   Teams of 2 or 3, for time: 10-8-6-4-2 of: -hang power clean 155/95 -burpee over BB -T2B *each team member completes the set of 10, then each one completes the 8’s, etc.  Once the last person has completed all reps: -team trail run up that terrible hill **time stops when all team members are hanging from the pull-up rig once trail run is completed.

5/9   Fitness   Cindy–20 min AMRAP of: -5 pullup (or 10 ring row) -10 pushup -15 air squat   then:  lat pull down or pendlay row 10-10-10     Performance   Mary–20 min AMRAP of: -5 HSPU -10 pistol -15 pullup   then:  60 sec AMRAP ring dip x3 *rest 2 min

5/8   Fitness and Performance   A.  10 min–row mechanics   row 500m @ 85% effort x7 rounds *rest/walk 3 min btw rounds

5/7   Fitness   A.  Single-leg DB/KB box steps, 8/leg *rest 90 sec btw legs, x3 sets/leg   3 RFT of: -50 single-unders -40 walking lunge steps -30 situps     Performance   A.  same   3 RFT of: -40 walking lunge steps w/45/25# plate OH -30 no-pushup burpee -20 T2B

5/6   Fitness and Performance   A.  Deadlift 5-5-5 *rest 2-3 min   12 min AMRAP of: -15 C2B -15 kb swing 2/1.5 -200m run   then:  powell raise 6-8 @ 30×1 *rest 2 min, x3

5/5   Fitness   A.  Front squat 5-5-5 *rest 2-3 min   B.  Push press 5-5-5 *rest 2-3 min   12 min AMRAP of: -8 HR pushup -10 no-pushup burpee -12 wall ball     Performance   A.  Build to heavy in the following complex in 5 sets (all UB) -Squat clean x1 -Front squat x2 -S2O x1   12 min AMRAP of: -8 HSPU -10 burpees -12 wall ball 20/14 *ninjas use 30/20

5/3   Fitness and Performance   A.  12 min–build to heavy hang power snatch   Teams of 2 or 3, 8-9 RFT of: -200m run -15 kb swing -15 T2B -250/200m row *relay style

5/2   Fitness   A.  Bulgarian split squat 6-8 @ 30×1 *rest 60 sec/leg, x3 sets/leg   4 RFT of: -250/200m row -20 walking lunge steps -15 HR pushups *rest 60 sec btw rounds     Performance   A.  same as Fitness   4 RFT of: -250/200m row -12 front rack BB walking lunge steps 115/75 -10 HSPU *rest 60 sec btw rounds

5/1   Fitness   A.  hang clean high pull, hang power clean *build to heavy in 12 min   12 min AMRAP of: -8 kb swing (heavy) -8 pullup   then: powell raise 6-8 @ 30×1 *rest 2 min, x3 sets/side     Performance   A.  hang clean high pull, hang power clean *build to heavy in 12 min   12 min AMRAP of: -6 one-arm DB snatch (3/arm) @ 55/35 -3 MU   then: powell raise 6-8 @ 30×1 *rest 2 min, x3 sets/side

4/30   Fitness   A.  Build to heavy 3-rep TnG squat clean thruster   10 min AMRAP of: -10 thruster -10 T2B     Performance   A.  Build to heavy 3-rep TnG squat clean thruster   21-15-9 of: -thruster 95/65 -T2B

4/29   Fitness and Performance   5 rounds @ constant movement of: -60 sec row -60 sec double-under (or single-under) -60 sec HR pushup, dip, or HSPU -60 sec no-pushup burpee -60 sec run *rest 3 min between rounds **try to get same amounts of reps/distance each round ***change order of movements with each round

4/28   Fitness   A1.  hang power clean 5-5-5 AHAP w/ perfect form *rest 20 sec   A2.  60 sec AMRAP pullup or ring row *rest 3 min   10 min cap: -60/50 cal row THEN AMRAP in time remaining of: -5 deadlift (heavy) -10 box jump or step     Performance   A1.  Power clean cluster 1.1.1 AHAP *rest 10 sec, rest 20 sec   A2.  60 sec AMRAP C2B pullup *rest 3 min, x3   10 min cap: -60/50 cal row THEN 21-15-9…

4/26   A.  GHD situps, 3 tough sets *rest as needed   Teams of 2 or 3, 8-9 RFT: -200m run -250/200m row -10 T2B -20 wall ball 20/14 *relay style

4/25   Fitness   A.  Hang power snatch–build to heavy triple   15-10-5 of: -kb swing -pullup   *rest 5 min, x2     Performance   A.  3-position hang power snatch:  high hang, knee, floor *build to heavy in complex   9-7-5 of: -snatch 135/95 -MU

4/24   Fitness and Performance   A1.  Front rack lunge steps, 5/leg in place AHAP *rest 30 sec   A2.  Push press 5-5-5-5 *rest 3 min   for time: -30 HR pushups (or dips) *every 30 seconds, do 3 no-pushup burpees   Performance:  30 HSPU for time, same as above

4/23   Fitness and Performance   10 min AMRAP of: -5 C2B -10 burpee -5 C2B -200m run   *rest 5 min   10 min AMRAP of: -5 pullup -10 burpee -5 pullup -200m run   **Fitness scale as needed   then: pendlay row 8-8-8, or lat pull down 10-10-10 @ 21×1

4/22   Fitness   A.  Good morning 10-10-10 @ 2111 *rest 2-3 min   21-15-9 of: -hang power clean (moderate weight) -situp (feet anchored on BB)     Performance   A.  Good morning 10-10-10 @ 2111 *rest 2-3 min   15-10-5 of: -power clean 165/105 -T2B

4/21   Fitness   A.  Front squat 7-5-5-3 @ 32×1 *rest 3 min   EMOM x16 odd: 10 thruster (moderate-tough weight) even: 8 HR pushups (or dips)     Performance   A.  1 1/4 front squat 3-3-3-3 *building *rest 3 min   EMOM x16 odd:  10 thruster 115/75 even: 8-10 ring dips

4/19   A.  Front squat, build to heavy triple   Teams of 2 or 3 for time: -team 200m run -1k row *alternate every 10 strokes -100 thrusters 95/65 (or light and fast for Fitness athletes) -100 pullups or ring rows -1k row *alternate every 10 strokes -team 200m run

4/18   Fitness and Performance   10 min AMRAP of: -100m farmer carry 55/35 -10 ring dips   *rest 3 min   10 min AMRAP of: -200m run -15 GHD situps   *rest 3 min   10 min AMRAP of: -250m row -50 double-unders   *Fitness scale as needed

4/17   Fitness   A.  12 min–build to heavy triple hang power clean   Performance   A.  high hang power clean, power clean @ above knee, power clean @ below knee *build to heavy in complex   12 min cap: -15 deadlift 225/155 -10 C2B -15 deadlift -15 C2B -15 deadlift -20 C2B -15 deadlift -25 C2B -15 deadlift -30 C2B *fitness scale as needed

4/16   A.  OHS–build to a heavy 3-rep @ 43X1   21-15-9 of: -front squat (tough) -T2B     Performance   A.  Snatch balance x1, OHS x3 *build to a heavy in complex   21-15-9 of: -OHS 115/75 -T2B

4/15   Fitness   A.  15 min–build to heavy 3-rep push jerk   18 min AMRAP of: -200m run -AMRAP UB pushups or dips -400m run -AMRAP UB pushups or dips     Performance   A.  15 min–push jerk x2, split jerk x1 *build to heavy in complex   18 min AMRAP of: -200m run -AMRAP UB HSPU -400M run -AMRAP UB HSPU

4/14   Fitness and Performance   A.  Deadlift 6-8 @ 30X1 *rest 3 min, x3 working sets   10 min AMRAP of: -10 kb swing 70/55 -10 C2B pullup *fitness scale as needed   then: lat pull down 10-10-10 @ 2121 or pendlay row 10-10-10 @ 21×1 *rest 2 min

Hello CFD!  It was a nice, rainy Sunday to finally go through everything with the survey I took and put together a blog in response to some of the things brought up.  It’s a lengthy one, so I’ve put it together on Google Docs and will just share the link here rather than publish a novel on the blog. Thanks to everyone who participated in the survey, as it has provided outstanding feedback on the facility! The response can be found here:  Post-Evaluation Blog

4/12   Fitness and Performance   A.  Build to heavy 3-rep thruster   8 RFT (Teams of 2) or 9 RFT (Teams of 3): -250m/200m row -10 thrusters (fast) -10 T2B -200m run *to be completed relay style:  one athletes completes his/her round as fast as possible.  Upon completion of a round, finishing athlete tags next athlete to start the following.  This continues until all rounds are completed.

4/11   Fitness   A.  Build to heavy power clean   21-15-9 of: -deadlift (moderately heavy) -pullup     Performance   A.  Build to 1RM power clean   9 min AMRAP of: -2 deadlift (heavy) -2 MU

4/10   Fitness and Performance   A1.  Bulgarian split squat, 8-10 @ 20X1 *rest 60 sec   A2.  One-arm strict shoulder press 8-10 @ 20X1 *rest 60 sec, x3 sets/side   then: Death by pushups, dips, or ring dips (Performance)

4/9   Fitness and Performance   A.  max distance plate farmer carries *AHAP, 4-5 sets, pinch grip!   20 min AMRAP of: -400m run -AMRAP UB T2B (-3) -5 burpees

4/8   Fitness and Performance   A.  Build to a heavy power snatch *Performance, build to 1RM   5 RFT of: -200m run -10 kb swing 70/55 -10 C2B pullup *Fitness scale as needed

4/7   Fitness   A1.  Front squat 5-5-5-5 @ 32×1 *rest 30 sec   A2.  Push press 5-5-5-5 *rest 2-3 min   For time: -20 wall ball -10 pushup (or dip) -16 wall ball -8 pushup -12 wall ball -6 pushup -8 wall ball -4 pushup -4 wall ball -2 pushup     Performance   A1.  Hang squat clean 5-5-5-5 *rest 30 sec   A2.  AMRAP UB HSPU *rest 3 min   For time: same as Fitness.  20/14 for wall ball and ring dips

4/5   NO REGULAR CLASS TODAY   We are hosting our In-house team mad-hatter competition from 9:00am until completion.  This is a 1-day, 3-event team competition for beginner to intermediate-level CrossFitters.

4/4   Fitness and Performance   A.  Build to 1RM front squat   B.  AMRAP UB T2B x3 *rest 60 sec   C.  Bulgarian split squat, 8-10 @ 20X1 *rest 90 sec between legs, x3 sets/leg

It’s that time of the season again to dive back into building the foundations of our fitness!  Some of the biggest limiting factors hindering many people’s progress in the sport of CrossFit is lack of absolute strength.  This week has been filled with testing to gather some baselines from our athletes, and it’s important to gather all the data accurately so that we may use percentages of your max lifts in the weeks to come.   First off, let me get this out of the…

Hello CFD!  I am asking you all for a quick favor–please take a moment of your time to fill out this brief survey I made regarding the quality of our coaching staff.  I’m always wanting feedback, and I thought this would be a great way to anonymously give me feedback that I can use to help improve CFD.  Please be as specific as possible in the comments–if you have something good OR bad to say, more information is much more useful than little to none!…

4/3   Fitness and Performance   9 min AMRAP of: -10 kb swing 55/35 -5 box jump over 24/20 -10 pushup (may scale to dips) -5 box jump over 24/20   *rest 3 min   9 min AMRAP of: -200m run 10 deadlift 225/155 *Fitness scale to something light-moderate and fast with perfect form   *rest 3 min   9 min AMRAP of: -250m row -10 HSPU *Fitness do 10 BB/DB shoulder-to-overhead at a moderate weight

If you haven’t yet RSVP’d on WODhopper, but you plan on participating in the Mad-Hatter competition this weekend, please RSVP ASAP!  The deadline for registration is Friday at noon.  I hope to see everyone who can make it!

4/2   Fitness and Performance   A.  Build to a heavy deadlift with perfect form *Performance athletes:  find 1RM   B.  Build to a 1RM strict press   C.  Build to a 1RM close grip bench press

4/1   Fitness and Performance   12 min AMRAP of: -200m run -10 wall ball 20/14 -10 pullup   *rest 3 min   12 min AMRAP of: -250m row -5 hang squat clean (light-moderate, UB) -25 double-unders   *Fitness scale as needed

3/31   Fitness   A.  Build to heavy back squat   B.  Pullup 4-6 @ 51A1 or lat pull down 8-10 @ 2121 *rest 2 min, x3   C.  Pendlay row 6-8 @ 21X1 *rest 2 min, x3     Performance   A.  Build to a 1RM back squat   B.  Find 1RM weighted pull-up   C.  AMRAP UB pullup

What a great 2014 season it’s been at CFD!  I’m so proud of how far we have come as a community within the last year.  Dubuque is still very young in the sport of CrossFit, yet we have started clawing our way up that leaderboard and making our mark.  I’m excited to see what another full year of training and education might bring, which leads me to my next point:   Training for the 2015 CrossFit Open starts NOW.  I think it’s safe to say…

3/28   14.5   For time: -21 thrusters 95/65 -21 bar-facing burpees (BFB) -18 thrusters -18 BFB -15 thrusters -15 BFB -12 thrusters -12 BFB -9 thrusters -9 BFB -6 thrusters -6 BFB -3 thrusters -3 BFB *Fitness:  20 min cap

3/27     Fitness and Performance   250m row @ 90% x12 sets *rest 90 sec

A new Strength-Gain Challenge starts in April!   If you are interested, testing will begin next week to find starting numbers during regular classes.  It is imperative that you get the work in and log some numbers so you have some data to use in the weeks to come!  Each athlete is responsible for keeping track of your numbers, though I will be recording the numbers as well to use in guiding our collective program design.   I will be writing another line of programming…

3/26   Fitness   A.  15 min–10 tough front rack walking BB lunge steps (AHAP) *rest as needed, x3-4 sets   B.  Pullup 4-6 @ 51A1 or lat pull down 8-10 @ 2020 *rest 2 min, x3-4   C.  Pendlay row 6-8 @ 21X1 *rest 2 min, x3     Performance   A.  same   B.  60 sec AMRAP C2B x3 *rest 60 sec   C.  Pendlay row 6-8 @ 21X1 *rest 2 min, x3

3/25   Fitness and Performance   5 min AMRAP of: -10 kb swing 55/35 -10 double-under   *rest 2 min   5 min AMRAP of: -5 T2B -5 wall ball 20/14   *rest 2 min   5 min AMRAP of: -100m row -5 HR burpee over erg   *rest 4 min, x2

3/24   Fitness and Performance   A.  12 min–build to heavy 3-rep thruster   7 min AMRAP of: -3 thruster 100/65 -3 HR burpee to target 6″ above reach -6 thruster -6 burpee -9 thruster -9 burpee -12, 12, etc….   **Fitness may scale as needed

3/21   14.4   Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball, 20# to 10’/14# to 9′ 30 cleans, 135/95 20 muscle-ups    

3/20   Fitness and Performance   350m row @ 85-90% x10 sets *rest 2 min

3/19   Fitness   A.  12 min–build to heavy hang power clean   14 min AMRAP of: -7 deadlift (moderately heavy) -14 HR pushup (or dip)     Performance   A.  12 min–power clean & jerk *build to heavy   21-15-9 of: -deadlift 225/155 -HSPU

3/18   A.  GHD situp, 3 tough sets *rest as needed   10 min AMRAP of: -5 burpee -10 T2B -15 wall ball 20/14   *rest 3 min   10 min AMRAP of: -10 box jump 24/20 -10m plate push 45/35 -10 pushups -10m plate push 45/35   *rest 3 min   10 min AMRAP of: -250m row -15 situps (performance may do GHD) -30 double-unders

3/17   Fitness   A.  Front squat 3-3-3-3 *rest 2-3 min, building   12 min AMRAP of: -50 wall ball -25 pullup     Performance   A.  Front squat 3-3-3-3 *rest 2-3 min, building   12 min AMRAP of: -50 thruster 95/65 -25 MU

3/14 and 3/15   Fitness   A.  Deadlift 5-5-5-5 TnG w/perfect form *rest 3 min   12 min AMRAP of: -12 kb swing (tough) -12 box jump or steps   14.3 tester   Complete as many reps as possible in 8 minutes of: -135/95-lb. deadlifts, 10 reps -15 box jumps, 24/20-inch -185/135-lb. deadlifts, 15 reps -15 box jumps, 24/20-inch -225/155-lb. deadlifts, 20 reps -15 box jumps, 24/20-inch -275/185-lb. deadlifts, 25 reps -15 box jumps, 24/20-inch -315/205-lb. deadlifts, 30 reps -15 box jumps, 24/20-inch -365/225-lb. deadlifts, 35 reps -15 box jumps, 24/20-inch

3/13   Fitness and Performance   A.  row mechanics–12 min   350m row @ 85% x8 sets *rest 2 min

3/12   Fitness and Performance   A.  Power clean, build to heavy 3-rep TnG   B1.  Deadlift 5-7 @ 30X1 *rest 30 sec   B2.  max reps UB T2B (-3) *rest 3 min, x4   then: -accumulate 5 min in plank hold

3/11   Fitness and Performance   A.  12 min–build to heavy 3-rep push jerk   9 min AMRAP of: -200m row -10 wall ball -15 HR pushup or dip   *rest 3 min   9 min AMRAP of: -5 burpee -10 S2O @ 115/75 -20 double-unders   then: -75 sec max effort row or AD

3/10   Fitness   A.  12 min–build to heavy 3-rep hang squat clean   21-15-9 of: -thruster (add weight each set) -pullup     Performance   A.  high hang squat clean, squat clean @ above knee, TnG squat clean from floow *build to heavy in complex   For time: -21 thruster 95/65 -21 pullup -15 thruster 115/75 -15 C2B -9 thruster 135/85 -9 MU

I want to begin by saying how amazing the CFD community has been the first 2 weeks of the 2014 Open!!!  Wow…it’s really been a humbling, awesome experience throwing down with my fellow athletes and seeing such an impressive turnout from the entire community.  I never had any intention of making the workouts such a spectacle, and last night I realized there were a ton of people who came in just to watch our athletes test 14.2.  The energy was awesome and contagious and it…

3/7 and 3/8   14.2   A.  12 min–OHS work   3 min cap: 2 Rounds of: -10 OHS 95/65 -10 C2B   *if completed, add 3 min to cap and continue with:   2 Rounds of: -12 OHS 95/65 -12 C2B   *if completed, add 3 min to clock and continue with:   2 Rounds of: -14 OHS 95/65 -14 C2B   *work is complete in this way until the athlete fails to complete work in the time cap. **work for next tier can’t…

3/6   Fitness and Performance   A.  12 min–row mechanics   500m row @ 80-85% *rest 2-3 min, x6 sets

3/5   Fitness   A1.  Deadlift 6-8 @ 30X1 *rest 30 sec   A2.  Pullup, 4-6 @ 51A1 or 8-10 lat pull down @ 2121 *rest 2-3 min, x4 sets   B1.  Good morning, 6-8 @ 2111 *rest 30 sec   B2.  Pendlay row, 6-8 @ 2111 *rest 2 min, x4 sets     Performance   A1.  TnG power clean 5-5-5-5 AHAP *building *rest 30 sec   A2.  AMRAP pullup @ 2121 *rest 3 min, x4 sets   B1.  Good morning, 6-8 @ 2111 *rest…

If you’re interested in starting your journey in CrossFit, let us know!  We are starting a new Foundations class next Tuesday (April 1) at 6:30pm.  Head on over to the ‘Free Assessment‘ page to get started!

3/4   Fitness and Performance   6 min AMRAP of: -5 burpee -10 squat -15 double-under   *rest 3 min   6 min AMRAP of: -200m row -AMRAP UB T2B (-3)   *rest 3 min, x2   then, after a 5-7 min recovery: -2 min row or AD @ max effort

3/3   Fitness   A.  Squat clean and jerk–build to heavy in 15 min   4 RFT of: -25 wall ball -15 HR pushup (or dip)     Performance   A.  Squat clean and jerk–build to heavy in 15 min   4 RFT of: -25 UB wall ball 20/14 -15 HSPU

3/1   Fitness   Open tester 14.1 @ 9:00     Performance   Open tester 14.1 @ 10:00

2/28   A.  20 min–warm up, power snatch & double-under tech work   10 min AMRAP of: -30 double-unders -15 power snatch 75/55

2/27   Fitness and Performance   A.  3 min AMRAP double-unders   2 min row @ 80-85% x6 sets *rest 2:30

2/26   Fitness   A.  rope climb skill work–12 min   B.  EMOM x16 min -odd:  20 sec AMRAP pullup -even:  20 sec AMRAP K2E   C.  lat pull down or pendlay row 10-10-10 *rest 2 min     Performance   A.  Legless rope climb skill work–12 min   2 RFT of: -3 rope climbs -15 burpees -25 T2B -15 burpees   then: pendlay row 6-8 reps x3

The CrossFit Open 2014 season is here!  This Thursday evening (the 27th) at 7:00pm, Open workout 14.1 will be announced.  Here’s what you need to know if you are a registered athlete:   –Testing will happen on Friday (all classes) and Saturday mornings.  This is your shot to do the best you can do–good luck!  Sign up as usual on WODhopper and expect class times to run over;  since I have no way of knowing what the workouts are or how long they will take…

2/25   Fitness   A.  Hang power snatch, build to a heavy triple in 12 min   For time: -20 deadlift (tough) -10 HR pushup (or dip) -15 deadlift -15 pushup -10 deadlift -20 pushup     Performance   A.  Hang power snatch x1, power snatch x1 *build to heavy   For time: -20 hang power clean @ 185/105 -10 HSPU -15 hang power clean -15 HSPU -10 hang power clean -20 HSPU

2/24   Fitness   A.  Hang squat clean, build to a heavy triple in 12 min   4 RFT of: -10 thruster (light and fast) -10 pullup     Performance   A.  Build to a heavy squat clean in 15 min   then: -15 thruster 95/65 -15 C2B -350m row *rest 10 min, x2 @ max effort

2/22   A.  15 min–build to heavy squat clean   6 min cap: -10 squat clean 95/65 -10 SC 145/95 -10 SC 185 125 -AMRAP @ 225/145

2/21   Fitness and Performance   18 min cap -50 burpees, then..   AMRAP in time remaining of: -10 S2O @ 115/75 -5 no-pushup burpee box jump over 24/20 -10 C2B pullup   then:  Pendlay row 8-8-8 *rest 2 min

Reminder:  This Saturday is a CFD game night/potluck event!  Check the flyers at the box for the address and for more details.  We hope to see a lot of you there!

2/20   Fitness and Performance   A.  3 min AMRAP double-under   then: 90 sec row @ 80-85% x8 sets *rest 2 min   then: -5 min jump rope cool down

2/19   Fitness   A.  10 min–L-sit work   B.  OHS–build to a heavy 3-rep in 12 min   9 min AMRAP of: -3 front squats (moderate weight) -3 T2B -6 FS -6 T2B -9, 9, 12, 12, etc…     Performance   A.  L-sit–ALAP hold x3 *rest 90 sec   B.  Snatch balance x1, OHS x2 *build to a heavy in 12 min   9 min AMRAP of: -3 OHS 115/75 -3 T2B -6 OHS -6 T2B -9, 9, 12, 12, etc…

Attention CFD:  A representative from Stronger, Faster, Healthier will be joining us this Thursday morning for the AM classes.  If you get a few minutes, please take the time to say hello to Rachel and see what she has to offer!

2/18   Fitness and Performance   A.  Push Jerk–build to heavy in 12 min   B.  CG bench press 5-5-5-5 @ 21X1 *rest 3 min   C.  Dip, 5-7 @ 31A1 *3 sets, rest 2 min ——OR——– C.  AMRAP UB ring dip @ 2020 *3 sets, rest 2 min

2/17   IF YOU HAVEN’T SIGNED UP YET FOR THE 2014 CROSSFIT OPEN, DO IT NOW AND JOIN THE CFD TEAM!  Click here for details and to register!   Fitness   A1.  AMRAP UB KB swing *rest 30 sec   A2.  60 sec AMRAP pullups or ring row *rest 3 min, x3   10 min AMRAP of: -10 burpees -10 deadlift (light and fast) -10 box jump     Performance   A1.  AMRAP UB KB swing 70/55 *rest 30 sec   A2.  60 sec AMRAP…

Hello all!  If you haven’t registered yet for the 2014 Open, you need to get on it soon!  Click here for more information and to register.  Make sure you sign up as a member on the CFD team when you register!   Here are some things you’ll need to know about this year’s competition season:   1)  For those of you who need video of your workouts, you are responsible for dealing with that.  Make sure you understand the requirements that are necessary in order…

2/15   A.  Back squat 3-3-3-3 *rest 3 min, building   Teams of 2-3   6 RFT of: -15 wall ball 20/14 -10 C2B pullup *each athlete must complete 6 rounds.  Other athlete(s) must hold plank while ‘resting’ in order for work to count for working athlete.  Fitness:  modify movements as needed. –

2/14   Fitness   A.  Push press 3-3-3-3 *rest 2 min   12 min AMRAP of: -20 kb swing -20 HR pushup/dip   then: Good morning 10-10-10 *rest 2 min     Performance   A.  Push press 3-3-3-3 *rest 2 min   12 min AMRAP of: -50 kb swing 70/55 -25 HSPU   then: Good morning 10-10-10 *rest 2 min

Hey everyone, just a heads up on the new facility:   –the water is back on, so we’re good to go with that!  All bathrooms are up and running.   –the turf has been measured, re-measured, and is currently being ordered.  Within a few weeks, we’ll be able to have it installed.  Until then, due to the exposed concrete, things will probably remain a bit dusty.  Please bear with us during the transition period!   Thanks to all of you who have been supporting CFD…

2/13   Fitness and Performance   3 min AMRAP double unders   then: 60 sec row @ 80-85% *rest/walk 90 sec x12 sets   then: -5 min jump rope cool down

2/12   Fitness   A.  Bulgarian split squat, 8 @ 30X1 *rest 90 sec/leg, x3 sets/leg   B.  60 sec AMRAP pullup x3 *rest 60 sec   10-9-8-7-6-5-4-3-2-1 of: -OH plate lunge step 45/25 (each leg, alternating or walking) -burpee     Performance   A.  same   B.  60 sec AMRAP C2B x3 *rest 60 sec   10-9-8-7-6-5-4-3-2-1 of: -OH BB lunge step 95/65 (each leg, alternating or walking) -burpee

2/11   Fitness and Performance   A.  Hang power clean, build to heavy triple in 12 min   B1.  Deadlift 8 @ 30X1 *rest 20 sec   B2.  AMRAP UB T2B (-3) *rest 3 min, x3   C.  Good morning 10-10-10 *rest 2 min

We are excited to be open for our first day at the new location, 3080 Cedar Crest Ct!  I hope you can all pardon our dust through the next few weeks while we finish setting everything up.  We’re pretty much up and ready to go for tomorrow’s work, but there are some things you should all know before you come in…   –As of five minutes ago (I just left the box to post the workout for tomorrow), there’s STILL no water due to pipes…

2/10   Fitness A.  Front Squat 5-5-5-5 AHAP (building) *rest 3 min   B.  Strict shoulder press 3-3-3-3 *rest 2 min   12 min AMRAP of: -9 HR pushup (may scale up to dip) -12 box jump -15 wall ball     Performance   A and B same as Fitness   12 min AMRAP of: -9 HSPU -12 box jump 24/20 -15 wall ball 20/14  

NO CLASS–MOVING STARTS AT 8:00!!!

2/7   Fitness and Performance   A.  Push jerk–build to a heavy in 12 min   18 min AMRAP of: -15 box jump 24/20 -12 push press 115/75 -9 T2B   *fitness scale as needed to move fast

2/6   Fitness   A1.  Front rack BB or DB box step ups x12 reps alternating legs *rest 30 sec   A2.  pullup 4-6 @ 51A1 or lat pull down x10 *rest 2 min, x4 sets   5 RFT of: -12 wall-facing squats -12 ring rows     Performance   A1.  front rack BB box step ups x12 reps alternating legs *rest 30 sec   A2.  Pendlay row, 8 reps AHAP *rest 2 min   5 RFT of: -12 wall-facing squats -6 strict pullups

We are proud to announce that this Saturday, Feb 8, we will be moving to our new 6080 sq. ft facility!  Classes will be cancelled on Saturday in order to help facilitate the move–I’ll be there at 8:00am to start and will work until we’re done.  If any volunteers would like to help move equipment and set up the rig, it would be much appreciated!   I’m so very excited to start the next evolution of CFD will you all.   See you soon!  …

2/5   Fitness   Annie 50-40-30-20-10 of: -double-under (single-under double reps) -situps   then: -500m row @ progressively faster efforts x3 *rest 3 min between efforts   -250m row AFAP x2 *rest 90 sec     Performance   GHD Annie 50-40-30-20-10 of: -double-under 25-20-15-10-5 of: -GHD situps   then: -500m row @ progressively faster efforts x3 *rest 3 min between efforts   -250m row AFAP x2 *rest 90 sec

2/4   Fitness   A.  Hang power snatch, build to a heavy in 12 min   21-15-9 of: -deadlift -pushup or dip (pushups double reps)     A.  High hang power snatch x1, hang power snatch @ above knee x1, power snatch x1 *build to heavy in 15 min   21-15-9 of: -deadlift 225/155 -HSPU

2/3   Fitness   A1.  Back squat 7-7-7-7 AHAP *building *rest 20 sec   A2.  10-15 UB pullup *rest 2-3 min   10 RFT of: -10 wall ball -5 jumping pullup     Performance   A1.  Hang squat clean 5-5-5-5 AHAP *building *rest 20 sec   A2.  10-15 UB C2B pullup *rest 2-3 min   10 RFT of: -10 wall ball 20/14 -5 pullup  

2/1   A.  Push Press 3-3-3-3 *rest 2-3 min   Teams of 2 or 3:   For time -100 wall ball -100 HR pushup -100 burpees *may break up and complete in any order amongst the team   Performance: -100 thruster 95/65 -100 ring dips -100 burpees

1/31   Fitness and Performance   A.  GHD situp–3 sets @ tough effort *rest as needed   20 min AMRAP of: -10 T2B -10 no-pushup burpee box jump over 24/20 -10 pullup -10 no-pushup burpee box jump over 24/20

1/30   Fitness and Performance   A.  10 min–double-under skill work   20 min EMOM odd:  10 double-unders and 5 kb swing @ 70# even:  12/10 cal row

1/29   Fitness and Performance   A.  15 min–build to a heavy squat clean thruster   B1.  Bulgarian split squat, 10 reps *rest 30 sec   B2.  Standing strict DB press, 10 reps *rest 60 sec, x4 sets/side   For time: -50 HR pushups for time (may scale up to dips or ring dips)

1/28   Fitness   A.  Pullup 4-6 @ 51A1 *3 sets, rest 2 min or A.  Lat pull-down, 10-10-10-10 *rest 2 min or A.  12 min skill work–gymnastics kip   15 min AMRAP of: -15 pullup or ring row -30 single-under -15 situp -30 single-under     Performance   A.  Weighted pullup, 2-3 reps *4 sets, rest 2 min   15 min AMRAP of: -15 C2B pullup 30 double-under -15 GHD situp -30 double-under

1/27   Fitness   A.  Front squat 5-5-5-5 AHAP *building, rest 3 min   4 RFT of: -25 wall ball -15 kb swing     Performance   A.  3 heavy squat cleans EMOM x10   4 RFT of: -25 wall ball 20/14 -15 kb swing 70/55

1/25   A.  12-15 min:  Power clean and push jerk tech work   7 min AMRAP of: -3 clean and jerk 135/95 -3 T2B -6 clean and jerk -6 T2B -9 clean and jerk -9 T2B -12, 12, etc…   then: -3 sets of GHD sit-up (moderate to tough set *rest as needed

1/24   Fitness and Performance   A.  Deadlift 6-8 @ 30X1 *4 sets, rest 2 min   B.  Good morning 10-10-10 *rest 2 min   10 min AMRAP of: -5 pullup -10 pushup -15 air squat

1/23   Fitness and Performance   A.  AMRAP T2B (-3) *rest 2 min, x2   :30 on/:30 off of: -situp (may move to weighted to GHD) -row -front rack lunge steps 135/95 (scale as needed) -row x2 *rest 2 min, x3

1/22   Fitness   A.  pullup 4-6 @ 51A1 *3 sets, rest 2 min ————-OR—————— A.  Weighted pullup 3-3-3-3 *rest 2 min   A.  50 C2B for time ————–OR————- A.  30 MU for time *10 min cap   then: EMOM x20 odd:  20 sec row @ 85-90% effort even:  20 sec AMRAP strict pullup, ring row, or bent-over row

1/21   Fitness   A.  Deadlift x1, hang high pull x1, hang power clean x1 *build to heavy in 15 min   5 RFT of: -5 deadlift (heavy) -7 no-pushup burpee box jump over -9 HR pushup or dip     Performance   A.  Clean high pull x1, power clean x1, push jerk x1 *build to heavy in 15 min   5 RFT of: -5 deadlift 275/185 -7 no-pushup burpee box jump over 24/20 -9 HSPU

1/20   Fitness   A.  Front squat 7-5-5-3 @ 32X1 *rest 3 min   3 rounds @ 80/90/100% respectively of: -350m row -20 wall ball -15 pullup -15 box jump -50 singles *rest 3-5 min between rounds     Performance   A.  Front squat 7-5-5-3 @ 32X1 *rest 3 min   3 rounds @ 80/90/100%: -500m row -20 wall ball 20/14 -20 C2B -20 box jump 24/20″ *games standard -50 double-unders *rest 5 min between rounds

Hey everyone, the CFD athlete camp time slot is up on WODhopper!  Make sure you sign up ASAP–cost is $20 cash per person.  The camp will be held from 9-1 on Saturday (8:00 WOD only that day).  The camp is tailored towards performance-level athletes or individuals wanting to take their performance to the next level.  All are welcome who are willing to learn and work hard towards a goal!   There will be 2 diagnostic workouts given (one at the beginning and one at the…

1/18   Fitness   12 min AMRAP of: -120 wall ball -90 single-under -30 pullups     Performance   12 min AMRAP of: -150 wall ball 20# to 10’/14# to 9′ -90 double-under -30 MU

1/17   Fitness   A1.  CG bench press 5-5-5-5-5 TnG *rest 15 sec   A2.  ALAP tuck hold on p-bars *rest 2 min   7 min AMRAP of: -3 push press 115/75 -3 situp -6 push press -6 situp -9 push press -9 situp etc etc…     Performance   A1.  CG bench press 5-5-5-5-5 TnG *rest 15 sec   A2.  ALAP L-sit hold *rest 2 min   7 min AMRAP of: -3 HSPU -3 GHD situp -6 HSPU -6 GHD -9 HSPU -9 GHD…

1/16   Fitness and Performance   A.  Deadlift 5-7 @ 20X1 *3 sets, rest 2-3 min   EMOM x16 min odd:  20 sec AMRAP kb swing even:  20 sec AMRAP double-under

1/15   DON’T FORGET TO REGISTER FOR THE OPEN!  REGISTRATION OPENS TODAY!   Fitness and Performance   5 rounds @ 80%: -250m row -10 C2B -10 burpee -25 double-under -2-4 UB MU (performance only) *rest 2-3 min between rounds   then: pendlay row 10-10-10 *rest 90 sec

1/14   Fitness   A.  12 min–build to a heavy OHS   3 RFT of: -15 front squats -15 burpees -15 weighted sit-ups (feet anchored by BB)     Performance   A.  Snatch balance x1, OHS x2 *build to heavy in 5 sets   3 RFT of: -15 front squats @ 115/75 -15 burpees -15 T2B

Hello CFD!  I have some announcements I’d like to make:   The move should be happening within the next few weeks. I will let everyone know as soon as I have a solid date, but when it happens, it’ll happen fast!  My goal is to have the facility up and functional over a weekend so we don’t miss a beat.   A big Rogue Fitness order is coming in tomorrow (Tuesday) with more bars, 1000# of bumper plates, racks, wall balls, rowers, an assault bike,…

1/13   Fitness   A1.  One-leg deadlift, 8 reps *rest 60 sec   A2.  One-arm standing shoulder press, 8 reps *rest 60 sec, x3 sets/side   10 min AMRAP of: -10 box jump or step over -10 pushup (may scale to dip)     Performance   A.  Clean high pull, hang power clean *build to heavy in 5 sets   10 min AMRAP of -10 box jump over 24/20 -10 HSPU

1/11   Teams of 2 or 3: -500m row -12 T2B -10 front squats 155/105 *each athlete completes 4 rounds, alternating between teammate(s) AFAP

1/10   Fitness   A.  Strict press 5-5-5-5 TnG AHAP *rest 2 min   :30 on/:30 off @ each station of: -pushup or dip -row -kb swing -no-pushup burpee -single-under x2 *rest 2 min, repeat     Performance   A.  Strict press 5-5-5-5 TnG AHAP *rest 2 min   :30 on/:30 off @ each station of: -HSPU -row -kb swing 1.5/1 -no-pushup burpee -double-under x2 *rest 2 min, repeat

1/9   Fitness   A.  12 front rack BB lunge steps AHAP *build to heavy in 4-5 sets   B.  Pullup 4-6 @ 51A1 *3 sets, rest 2 min   C.  Bent-over row 8-10 @ 21X1 *3 sets, rest 2 min     Performance   A.  12 front rack BB lunge steps AHAP *build to heavy in 4-5 steps   B.  AMRAP strict pullups, x5 sets *rest 60 sec   C.  Bent-over row 8-10 @ 21X1 *3 sets, rest 2 min

1/8   Fitness   A.  15 min–build to a heavy 3-rep hang squat clean   16 min EMOM of: -odd:  5 heavy TnG deadlifts -even:  10 box jumps (step down)     Performance   A.  15 min–build to a heavy 3-rep hang squat clean   16 min EMOM of: -odd:  5 heavy TnG deadlifts -even:  15 cycles TnG box jumps 24/20

1/7   Fitness   A.  Bench press 5-5-5-5 *rest 3 min   4 rounds @ fast effort: -350m row -50 singles -10 burpees -15 strict abmat situps (feet anchored) *rest 2-3 minutes       Performance   A.  Bench press 5-5-5-5 *rest 3 min   4 rounds @ 80-90%: -350m row -50 double-unders -10 burpees -15 T2B *rest 2-3 min between rounds

1/6   **PAY ATTENTION TO WODHOPPER FOR CHANGES IN THE SCHEDULE DUE TO THE WEATHER!!!   Fitness   A.  Front squat 5-4-3-2-1 @ 21X1 *rest 3 min   12 min AMRAP of: -8 pullup -12 front or goblet squats (moderate to heavy weight)   then: pendlay row 10-10-10 *rest 90 sec     Performance   A.  Front squat 5-4-3-2-1 @21X1 *rest 3 min   12 min AMRAP of: -8 C2B pullups -12 OHS @ 95/65   then: pendlay row 10-10-10 *rest 90 sec

1/4   A.  15 min–build to a heavy 3-rep front squat   Teams of 3-4:   For max points in 20 min -row (calories) -wall ball -situp -burpee   *team members rotate upon completion of 20 calories.  Stations may vary depending on team sizes

Here’s my New Year’s rant–I’ll try to keep it short but it’s not going to be all rainbows and unicorns!  If you’re offended by some harsh language, you might want to skip this blog (though I think everyone could use a dose of tough love once in a while).   ‘Tis the season to make a bunch of resolutions and talk about all the great things you’re going to accomplish this year.  It’s a time to ‘start anew’ and it’s certainly the popular thing to…

1/3   Fitness and Performance   4 min AMRAP of: -8 kb swing 1.5/1 -12 situp   *rest 1 min   4 min AMRAP of: -8 burpees -12 double-unders *rest 1 min x3   then: accumulate 5 min in FLR plank hold

Not all goals are created equal. Here is some advice to start you off on the right track in 2014. As we enter into a New Year, inevitably, people will be thinking about resolutions and new goals. It kind of comes with the territory as one year ends, and another one begins. We reflect on the past: the good, the bad, the ugly; and we look forward to everything we will do differently this year and into the future. As a coach of a collegiate…

1/2   Fitness   A.  12 min–find heavy 3-rep OHS   21-15-9 of: -front squat -pullup     Performance   A.  Snatch balance 3-3-3-3 *rest 2 min   21-15-9 of: -OHS 115/75 -C2B pullup

1/1   Fitness   For time: -31 wall ball -28 pullups -31 air squats -30 pushups or dips -31 kb swing -30 push press -31 situps -31 broad jumps -30 lunge steps -31 burpee -30 box jumps -31 thrusters     Performance For time: -31 wall ball 20/14 -28 C2B pullups -31 air squats -30 ring dips -31 kb swing 2/1.5 -30 push press 95/65 -31 GHD situps -31 broad jumps 5’/4′ -30 lunge steps -31 burpee -30 box jumps 24/20 -31 thrusters 95/65

12/31   Fitness and Performance   A.  Bulgarian split squat, 6-8 @ 20X1 *6 sets, rest 60 sec/side   4 rounds @ 80-90% -500m row -30 walking lunge steps -50 double-unders *rest 2-3 min between rounds

12/30   Fitness   A.  Deadlift 4-6 @ 20X1 *4 sets, rest 2 min   B.  AMRAP strict press immediately into AMRAP push press *3 sets, rest 2 min   For time: -50 plate G2O *EMOM = 5 burpees     Performance   A1.  Deadlift 5-5-5-5 TnG *rest 10 sec   A2.  60 sec AMRAP HSPU *rest 3 min   For time: -50 plate G2O 45/35 *EMOM = 5 burpees

Hey CFD, it’s the end of 2013 and I have some things I’d like to bring up.  I thought about trying to do it at the 2-year party, but figured this would be a better way to get news out to everyone.   First of all, it’s been a great year at CFD!  Continued growth throughout the year has definitely kept me and the entire CFD staff busy and allowed us to start making the move to expand.  We will be doubling our square footage…

12/28   Teams of 2 or 3:   A.  12 min–establish heavy 5-rep hang power clean   24 min AMRAP *every 3 minutes, one athlete must complete the following: -5 hang power clean @ 155/105 (or AHAP) -row 250m (male) or 200m (female) -8 burpees over erg -AMRAP wall ball 20/14   *total score is cumulative wall ball reps completed at end of time.  One partner works for 3 minutes, and the next athlete starts immediately after.

12/27   Fitness and Performance   A.  Good morning, 8-10 @ 2111 *3 sets, rest 2 min   18 min AMRAP of: -9 kb swing @ 55/35 -18 walking lunge steps -36 double-unders

Don’t forget, this Saturday the 28th is CFD’s 2-year anniversary party!  We will be kicking things off at 1:00pm.  Some snacks and beverages will be provided, but if you have something in particular you’d like to bring, please do!  We hope to see many of you here to celebrate with us, and as always, family and friends are more than welcome!   Also, please note that there will only be a 9:00am workout time that day–I’ll need the time to do MY workout as well…

12/26   Fitness   A.  Push press 3-3-3-3 *rest 2 min   4 RFT of: -15 HR pushups (or dips) -two laps clockwise waiter’s walk L arm AHAP -15 T2B/K2E -two laps clockwise waiter’s walk R arm AHAP     Performance   A.  Push press 3-3-3-3 TnG *building *rest 2 min   4 RFT of: -15 HSPU -two laps clockwise waiter’s walk L arm 70/55 -15 T2B -two laps counter clockwise waiter’s walk R arm 70/55

12/25   Stay safe and have a great day with family and friends!

12/24   Fitness   A1.  Front squat 3-3-3-3 @ 43X1 *rest 15 sec   A2.  AMRAP UB pullup *rest 2 min   then: Death by burpee (start at 5)     Performance   A1.  OHS 3-3-3-3 @ 43X1 *rest 15 sec   A2.  AMRAP UB MU or C2B pullup *rest 2 min   then: Death by burpee (start at 5)

Hey everyone, here is the schedule for the next couple weeks to get us through the holiday.  Don’t forget that this Saturday (the 28th) is our CFD 2-year anniversary party!  If you’re in the area for the holidays, I hope you can make it!  The party kicks off at 1:00 and I will be providing some beverages and snacks.  If there’s something you want to bring, you certainly can!   12/24–5:15, 6:30 and 9:30 classes ONLY 12/25–NO CLASSES 12/28–9:00 class ONLY (2-year party at 1:00)…

12/23   12 Days of Christmas–CFD ugly sweater WOD!   Fitness   -1 G2O (all BB weight is the same) -2 kb swing (heavy) -3 OHS -4 T2B -5 pushups or dips -6 front squats -7 burpees -8 box jumps/steps -9 wall balls -10 cal row -11 walking lunges -12 thrusters     Performance   -1 G2O @ 115/75 (all BB weight is the same) -2 one-arm kb snatch 70/55 (1 each arm) -3 OHS -4 T2B -5 ring dips -6 front squats -7 burpees…

Ugly sweater WOD tomorrow at CFD–all classes!  Hope to see you all there!

12/21   ***BRING A LONG SOCK AND OLD SHOES–WE’RE DOING ROPE CLIMBS!   A.  15 min–rope climb skill work   Teams of 2: -500m row x2 (each team member completes one 500m row) -100 pullups (team members may assist as needed) -100 renegade rows (total)

12/20   Fitness and Performance   A.  5-4-3-2-1 front squat *rest 3 min   1 min @ each station: -row -burpee -wall ball 20/14 (fitness scale as needed to move fast) -situp x5

12/19   Fitness   A.  CG bench press 5-5-5-5-5 *rest 2-3 min   12 min AMRAP of: -3 wall walks -6 pushups or dips -9 kb swings (heavy)     Performance   A.  CG bench press 5-5-5-5-5 *rest 2-3 min   12 min AMRAP of: -6 HSPU -6 hang power snatch 115/75

12/18   Fitness   A.  Pullup 4-6 @ 51A1 *4 sets, rest 2 min ——-or———– A.  Weighted pullup 3-3-2-2-2 *rest 90 sec   then: 9 min AMRAP of: -3 burpees -3 bent-over row -6 burpees -6 bent-over row -9 burpees -9 bent-over row etc…     Performance   A.  20 burpee MU for time *ring must be out of reach–10 min cap   ——-5 min rest——–   B.  C2B pullup for time *6 min cap   C.  Bent-over row, 3×8

12/17   Fitness   5 RFT of: -2 TGU/arm (heavy) -15 situps -20 walking lunges (fast) *rest 2 min between rounds   then: -60 sec plank hold -60 sec superman hold -45 sec plank -45 sec superman -30 sec plank -30 sec superman *rest as needed between sets     Performance   5 RFT of: -2 TGU/arm 70/55 -10 T2B -20 walking lunges (fast) *rest 2 min between rounds   then: -60 sec plank hold -60 sec superman hold -45 sec plank -45 sec superman…

12/16   Fitness and Performance   A.  AMRAP UB pushup/dip/HSPU x3 sets *rest 2 min   5 RFT of: -5 deadlifts 275/185 -10 lateral BB burpees

12/14   A.  15 min–build to a heavy front squat   Teams of 2: UB wall ball flight simulator @ 20/14# 10-20-30-40-50-40-30-20-10   *all sets must be done unbroken and cycled.  You can switch out athletes mid-set, but there can be no stopping of the set.  If the ball is dropped or the cycle rate is slowed as a result of a bad transition/throw, the set is terminated and must be re-started.

12/13   Fitness   A.  Deadlift 5-7 @ 30X1 *3 sets, rest 2-3 min   B.  Pendlay row 5-7 @ 31X1 *3 sets, rest 2 min   EMOM x10: -5 kb swing AHAP -5 pullup     Performance   A and B same as fitness   EMOM x10 -2 power snatch -2-3 MU

12/12   Fitness and Performance   A.  Front rack split squats, 6-8 reps *3 sets/side, rest 60-90 sec between legs   4 rounds of: -500m row @ 85-90% -20 walking lunge steps w/plate OH 45/35 -50 single-unders (may scale up to double-unders *rest 3 min between rounds

12/11   Fitness and Performance   A.  Strict Press 5-5-5-5 @ 31X1 *rest 2 min   B.  GHD situp, 3 sets with good form   EMOM x14 odd:  20 sec AMRAP T2B even:  20 sec AMRAP pushup (may scale to dip)

12/10   Fitness   A1.  AMRAP kb swing AHAP *rest 30 sec   A2.  Pullup 4-6 @ 51A1 *3 sets, rest 2 min ——–OR———- strict weighted pullup 3-3-3 *rest 2 min   5 RFT of: -5 heavy deadlifts -5 box jump overs -10 pullups -5 box jump overs     Performance   A1.  Power clean 3-3-3 TnG AHAP *rest 20 sec   A2.  AMRAP UB ring MU *rest 2 min   5 RFT of: -5 deadlifts @ 275/285 -5 box jump overs 30/24 -10 C2B…

12/9   Fitness and Performance   A.  Front squat 7-5-5-3 @ 32X1 *rest 3 min   1 min at each station, constant movement: -AMRAP air squat -row @ 70% -AMRAP pushups (may scale up to dips or HSPU) -AMRAP single-unders (may scale to double-unders) -plank hold x4

12/7   A.  Build to heavy 3-rep hang power clean   Team of 2: 10 rounds for time of: -5 hang power cleans (heavy with good form) -10 T2B -250m row -10 burpees over erg   *one person completes entire round.  Upon completion, athlete 1 MUST TAG THE HAND of athlete 2 before athlete 2 can begin the next round.

12/6   Fitness   A1.  Bulgarian split squat, 6-8 @ 30X1 *rest 60 sec   A2.  one-arm DB shoulder press, 6-8 @ 31X1 *rest 60 sec, x3 sets/side   then: :30 on/:30 off with constant movement of: -lunge step -pushup -box jump/step -burpee x2 *rest 2 min, x2     Performance   10 min EMOM of: odd:  AMRAP HSPU even:  AMRAP pistols (alternate legs each rep)   then: same as fitness

12/5   Fitness and Performance   A1.  one-leg deadlift 8-10 @ 31X1 *rest 60 sec   A2.  one-arm bent-over DB row, 8-10 @ 31X1 *rest 60 sec, x4 sets/side   4 RFT of: -10 R arm russian kb swing 70/55 -10 L arm russian kb swing 70/55 -10 C2B pullups   Fitness may modify movements as needed

12/4   Fitness   A.  Push press 5-5-5-5 *rest 2 min   B.  AMRAP dips @ 31X1 *4 sets, rest 2 min   then: -50 HR pushups for time *EMOM = 5 no-pushup burpees     Performance   A.  Push jerk 2-2-2-2 *rest 2 min   B.  AMRAP HSPU *4 sets, rest 2 min   then: -50 ring dips for time *EMOM = 5 no-pushup burpees

12/3   Fitness   A.  Front Squat 10-8-8-6 @ 32X1 *rest 3 min   9 min AMRAP of: -5 pullups -10 wall ball -20 single unders (may scale to doubles)   *rest 3 min   9 min row or AD -30 sec @ 80-85% RPE -30 sec @ 50%     Performance   A.  Hang squat clean x1, squat clean x1 *build to heavy in 4 sets   9 min AMRAP of: -3 MU -10 wall ball 20/14 -30 double-under   *rest 3 min  …

12/2   Fitness   A.  Deadlift, 6-8 @ 30X1 *3 sets, rest 3 min   15 min AMRAP of: -10 kb swings -5 box jump overs -10 K2E -5 box jump overs     Performance   A.  Power clean x1, push jerk x1, split jerk x1 *build to heavy with perfect form   15 min AMRAP of: -10 hang power clean @ 155/105 -5 box jump overs 30/24 -10 T2B -5 box jump overs 30/24

11/30   Teams of 2: -row 2k *alternate rowers every 20 strokes   immediately into: 10-9-8-7-6-5-4-3-2-1 -kb swing (70/55 for performance) -HR pushup (ring dips for performance)   *one partner completes 10 reps of each movement in the couplet, then the other athlete completes his/hers.  Then, first athlete does 9 of each, followed by the other athlete.  Athletes continue down the ladder until all reps have been completed by both teammates.

11/29   A1.  Bulgarian split squat, 8-10 @ 30X1 *rest 15 sec   A2.  single arm DB bent-over row, 8-10 @ 31X1 *rest 90 sec, x6 sets (3/side)   then: Fitness, for time -30 pushups (may scale to dips) -30 ring rows (may scale to pull-ups) -30 goblet squats   Performance, for time: -30 DB manmaker complexes AHAP *complex is pushup, R-arm row, pushup, L-arm row, squat clean thruster

Happy Thanksgiving everyone!  I would like to take a moment to express my gratitude for all the things in my life I’m thankful for.   I’m grateful for the path I have walked up to this point that led me here to Dubuque.  It didn’t take me long to really consider Dubuque, IA my home.  I almost immediately fell upon an amazing network of people, all from diverse backgrounds and lifestyles, but all with a common interest–to be better human beings tomorrow than they were…

11/27   Fitness and Performance   9 min AMRAP of: -200m row -10 wall ball 20/14 -10 situp   *rest 3 min   9 min AMRAP of: -5 box jump overs 24/20 -20 doubles -5 box jump overs 24/20 -10 kb swing 55/35   *rest 3 min   9 min AMRAP of: -5 T2B -5 burpees -10 air squat   then: accumulate 3 min in L-sit or tuck  

11/26   Fitness   A.  15 min–build to a heavy 5-rep hang power clean   5 RFT of: -5 deadlifts -10 pullups     Performance   A1.  Power clean 5-5-5-5 TnG *rest 15 sec   A2.  AMRAP MU or C2B pullup *rest 3 min   5 RFT of: -5 deadlifts 275/285 -10 pullups

11/25   Fitness   A.  Front Squat 7-5-3-7-5-3 *rest 2 min   15 min AMRAP of: -15 thrusters -15 HR pushups (may scale to dips) -15 burpees     Performance   A.  15 min–squat clean, push jerk, split jerk *build to heavy in complex in 5 sets   15 min AMRAP of: -15 thrusters @ 115/75 -15 HSPU -15 burpees

11/23   A.  5-3-1-5-3-1 front squat *rest 2 min, go heavier the second wave   Teams of 2:   15-10-5 of: -thruster 95/65 -pullup x2   *one athlete must complete the 15’s in the couplet, then the next athlete completes his/her 15’s.  Then first athlete moves on to the 10’s; upon completion, next athlete moves on to 10’s.  Athletes continue to ‘leapfrog’ in this way until both have completed entire couplet twice. **scaled athletes may assist each other with pullups!

11/22   Fitness   A.  Deadlift 4-6 @ 30X1 *4 sets, rest 2 min   12 min AMRAP of: -3 push press -6 deadlift (same bar) -9 burpee box jump over     Performance   A.  15 min–build to heavy triple hang power snatch   21-15-9 of: -hang power snatch 95/65 -ring dip *12 min cap

11/21   Fitness   5 min AMRAP of: -5 kipping or jumping pullups -20 air squats   *rest 2 min   5 min AMRAP of: -3 strict pullups/ring rows -20 walking lunge steps   *rest 2 min   5 min AMRAP of: -10 kb swing -20 double unders   *rest 2 min, x2     Performance   5 min AMRAP of: -1 MU -20 air squats   *rest 2 min   5 min AMRAP of: -1 rope climb -20 walking lunge steps   *rest 2…

11/20   Fitness   A.  Strict press 5-5-5 *rest 2 min   B.  Push Press 3-3-3-3 *rest 2 min   For time: -50 HR pushups (may scale to dips) EMOM:  4 no-pushup burpees     Performance   A.  Build to heavy push jerk in 15 min   For time: -25 strict HSPU *rest 2 min -50 kipping HSPU

What’s up CFD?  Big things are happening and I’ve done nothing to officially announce anything yet–UNTIL NOW!   As many of you can probably tell, we are quickly outgrowing our 2,880 square foot warehouse we’ve been in since our opening day.  And yes, the rumors are true–we are moving to a 6,080 square foot new home that is being built as we speak!  It should be ready sometime mid-to-late December, so please keep your eyes and ears peeled for the announcement of the BIG MOVE date! I’m sure we’ll need…

11/19   Fitness and Performance   A.  EMOM x14 min odd:  5 heavy front squat (from floor) even:  20 sec AMRAP strict pullups   12 min AMRAP of: -12 wall ball 20/14 -24 double under

11/18   Fitness   A1.  Good morning 10-12 @ 2111 *rest 30 sec   A2.  Weighted sit-ups 10-12 *rest 2 min, x4 sets   For time: -30 kb swing -10 T2B -20 kb swing -20 T2B -10 kb swing -30 T2B     Performance   A1.  Good morning 10-12 @ 2111 *rest 30 sec   A2.  AMRAP UB T2B *rest 2 min, x4 sets   For time: -20 hang power clean @ 185/105 -15 GHD situps -15 hang power clean -30 GHD situps -10 hang…

11/16   A.  Bench press 5-5-5-5 *rest 3 min   Teams of 2 (co-ed): -150 wall balls for time *each team will have a 135# bar.  While male is performing wall balls, female must hold bar at top of deadlift in order for male’s work to count.  Male must hold bar locked out overhead in order for female’s work to count.  If a wall ball rep is completed while the parter does not have the bar in the appropriate position, there will be a 5…

11/15   Fitness   A.  Deadlift 6-8 @ 30X1 *3 sets, rest 2 min   B.  Bent-over row 6-8 @ 31X1 *3 sets, rest 2 min   10 min AMRAP of: -5 pullups/10 ring row -10 kb swing -15 situps     Performance   A1.  Deadlift 5-5-5-5 TnG *rest 15 sec   A2.  AMRAP UB MU or C2B pullup *rest 3 min   10 min AMRAP of: -10 pullup -15 kb swing 2/1.5 -20 GHD situp

11/14   Fitness and Performance   A.  Back squat 10-8-6-4-2 *rest 3 min   EMOM x14: -5 thruster 115/75 -5 burpee

Veteran’s Day is always a tough day for me.  My times overseas seem very distant most of the time in my day-to-day life, but on this particular day, things flood back and seem very recent.  A lot of memories, and heavy emotions tied to those memories, hit me hard at seemingly random times throughout the day.  My Veteran’s Day was a good one, and my thanks go out to all the people who showed their appreciation.   Now let me shift gears and thank all…

11/13   Fitness and Performance   A.  AMRAP UB T2B, x3 sets *rest 2 min   20 min AMRAP of: -50m R hand waiter’s walk (70/55) -5 burpee over box jump 30/24 -50m L hand waiter’s walk (70/55) -10 C2B pullup   *scale movements and weights as needed for Fitness

11/12   Fitness   A.  Romanian Deadlift, 5-7 @ 3111 *4 sets, rest 2 min   21-15-9 of: -hang power clean -pushups on your bar (may scale up to dips) *add weight to your bar each set!     Performance   A.  15 min–build to heavy double power clean and jerk   21-15-9 of: -power clean 135/95 -HSPU

11/11   Fitness   A.  Bulgarian split squat 6-8 @ 30X1 *6 sets, rest 60 sec/leg (3 sets/leg total)   then, in 12 min: -2k row -AMRAP wall ball   Performance   A.  Front rack BB box steps, 8/leg *rest 90 sec/leg x3 sets (do all reps on one leg, rest, then do all reps on the other leg)   then, in 12 min: -2k row -AMRAP wall ball 20/14

11/9   A.  15 min–build to heavy hang power clean and jerk   Teams of 3:   15 min AMRAP of: -250m row -AMRAP hang clean and jerk -rest   *one person rows 250m while another completes as many hang clean and jerks as possible.  The third person rests.  Once the 250m row is complete, athletes rotate and continue working in this fashion until time runs out.  Score is total cumulative hang clean and jerks completes as a team **if bar or db’s touch ground,…

11/8   Fitness   A.  Deadlift 6-8 @ 30X1 *3 sets, rest 2 min   B.  AMRAP UB dips, x3 sets *rest 2 min ———OR——– B.  dips, 4-6 @ 51A1 *3 sets, rest 2 min   10 min AMRAP of: -5 pushups -10 kb swings -15 box jumps/steps   *rest 1 min   3 min AMRAP of burpees     Performance   A1.  Hang power clean 5-5-5 *rest 20 sec   A2.  AMRAP UB HSPU *rest 3 min   10 min AMRAP of: -5 ring…

11/7   Fitness   A1.  Bulgarian split squat, 6-8 @ 30X1 *rest 20 sec   A2.  One-arm bent-over db row, 6-8 @ 31X1 *rest 60 sec, x6 sets (3/side)   3 RFT of: -60 double-unders -30 OH plate walking lunge -15 T2B     Performance   15-12-9 of: -thruster 95/65 -pullup  (advanced:  C2B)   *rest 3 min   12-9-6 of: -thruster 115/75 -T2B   *rest 3 min   9-7-5 of: -thruster 135/85 -C2B pullup  (advanced:  MU)

11/6   Fitness and Performance   7 min AMRAP of: -200m row -14 box jumps 24/20   *rest 3 min   7 min AMRAP of: -7 burpees -28 double unders   *rest 3 min   7 min AMRAP of: -14 wall ball 20/14 -14 situps   *rest 3 min   7 min AMRAP of: -7 ring dips -14 OH plate walking lunge 45/34     *fitness may scale movements as needed

11/5   Fitness   A.  Close-grip bench press 5-5-5-5 *rest 3 min   For time: -500m row -50 jumping pullups (may scale to pull-ups) -30 renegade rows     Performance   A.  Close-grip bench press 5-5-5-5 *rest 3 min   then: -3 min max calorie row   *rest 3 min   -20 sets of 5 UB pull-ups for time  

11/4   Fitness   A.  Front squat 10-8-8-6 @ 32X1 *rest 3 min   3 RFT of: -10 burpees -15 kb swing -10 burpees -15 thrusters -10 burpees *rest 3 min between rounds     Performance   AFAP: -10 burpees -15 power snatch 95/65 -10 burpees -15 thrusters 95/65 -10 burpees -300m row x3 rounds, rest 10 min

11/2   Teams of 3-5 for max points   ….Come find out!

11/1   Fitness   A.  Good morning 6-8 @ 31X1 *4 sets, rest 2 min   B.  Dips, 4-6 @ 51A1 *3 sets, rest 2 min —–or——- B.  max reps UB dips, x3 sets *rest 2 min, minimum 10 reps   10 min AMRAP of: -10 kb swing -10 pushups -20 doubles/40 singles     Performance   A.  Power clean x1, push jerk x2 *build to heavy   B.  max reps UB HSPU, x3 sets *rest 2 min   10 min AMRAP of: -5 hang…

10/31 Fitness A.  Front squat 5-5-5-5 @ 32X1 *rest 3 min B.  Bent-over row 6-8 @ 31X1 *3 sets, rest 2 min 15-12-9 of: -front squat (may scale to OHS) -jumping pullups (may scale to pull-ups)   Performance A1.  Front Squat 5-5-5-5 AHAP @ 32X1 *rest 15 sec A2.  max reps UB MU *rest 3 min 12-9-6 of: -squat snatch 115/75 -C2B pullup

10/30 Fitness and Performance -60 sec max reps wall ball *rest 90 sec -60 sec max reps box jump *rest 90 sec -60 sec max reps burpees *rest 90 sec -60 sec max reps double-unders *rest 90 sec, x2 *rest 5 min -60 sec row/AD @ 85% -90 sec off and rest, x8

10/29 Fitness A.  Bench Press 6-8 @ 31X1 *4 sets, rest 3 min 18-15-12-9-6-3 of: -OH plate walking lunge steps -HR pushups or dips   Performance A.  Bench Press, 6-8 @ 31X1 *4 sets, rest 3 min For time: -21 front rack BB lunge steps @ 155/85 -3 rope climbs -15 lunge steps -2 rope climbs -9 lunges steps -1 rope climb

10/28 Fitness A.  Deadlift, build to heavy 5-rep TnG EMOM x16 min odd:  Deadlift x1, hang power clean x3 even:  10 T2B or leg raises   Performance A.  Deadlift x1, clean high pull x1, clean x1 *build to heavy EMOM x 16 min odd:  2 heavy power snatch even:  10 T2B

10/26   Teams of 2 or 3   8 RFT of: -manmaker complex @ 155/95 -10 T2B -10 burpee   *manmaker complex is 5 deadlifts, 5 hang power cleans, 5 front squats, 5 shoulder to overheads without putting bar down   **completed relay style where one athletes does entire round AFAP, then next athlete starts.  This continues until all rounds are completed.

10/25   Fitness and Performance   A1.  Bulgarian Split Squat 6-8 @ 30X1 *rest 30 sec   A2.  DB single stiff-leg deadlift, 6-8 @ 31X1 *rest 60 sec, x6 sets (3/side)   For time: -500m row -800m run -500m row

10/24   Fitness   A.  12 min–build to a heavy 3-rep push press   15 min AMRAP of: -max reps UB pushups or dips -run 400m     Performance   A.  15 min–build to a heavy snatch balance   15 min AMRAP of: -max reps UB HSPU -run 400m

10/23   Fitness   A.  Pullup 4-6 @ 51A1 *3 sets, rest 2 min   B.  Bent-over row 6-8 @ 31X1 *3 sets, rest 2 min   then: -40 heavy hang cleans for time *EMOM = 3 burpees     Performance   A.  EMOM x14 min odd:  4-5 MU even: 2 weighted pullups   then: -30 ground to overhead for time @ 135/85 *EMOM = 3 burpees  

10/22   Fitness   A.  Deadlift 6-8 @ 30X1 *4 sets, rest 2 min   For time: -30 kb swings -10 T2B -20 kb swings -20 T2B -10 kb swings -30 T2B     Performance   A1.  Deadlift 5-5-5-5 TnG *rest 15 sec   A2.  max reps UB T2B *rest 3 min   then: -70 kb swings for time @ 2/1.5 *every time you drop the bell, do 20 double-unders

10/21   Fitness   A.  Front Squat 10-8-8-6 @ 32X1 *rest 2 min   B.  Strict Press, 5-5-5-5 @ 31X3 *rest 2 min   10 min AMRAP of: -15 wall ball -10 pushup     Performance   A.  Power Clean x1 Front Squat x2, Split Jerk x2 *build to heavy complex in 5 sets   10 min AMRAP of: -10 thrusters 95/65 -10 ring dips

10/19   A.  Deadlift–build to a heavy 3-rep TnG in 15 min   then:   Fitness   21-15-9 of: -renegade row -push press   Performance   21-15-9 of: -HSPU -ring dip -pushup    

10/18   Fitness and Performance   Cindy 20 min AMRAP of: -5 pullup -10 pushup -15 squat *scale as needed   then: powell raise, 8 @ 30X1 *3 sets, rest 60 sec/arm

10/17   Fitness and Performance   5 rounds for max weight of: -5 deadlift -5 hang power clean -5 front squats -5 shoulder to overhead

10/16   Fitness and Performance   A.  15 min–build to heavy 3-rep hang power snatch   20 min AMRAP of: -400m run -10 UB T2B -10 burpee AFAP *use the run as your active recovery; hit the T2B and burpees AFAP each round

10/15   Fitness   A1.  Deadlift 6-8 @ 30X1 *rest 30 sec   A2.  Ring or bar dip, 4-6 @ 51A1 *rest 3 min, x4 sets   21-15-9 of: -kb swing -HR pushup     Performance   A1.  Deadlift 6-8 @ 30X1 *rest 30 sec   A2.  30 sec AMRAP HSPU *rest 3 min, x4 sets   21-15-9 of: -kb swing 2/1.5 -ring dip

10/14   Fitness   A.  DB split squats, 6-8 @ 30X1 *4 sets, rest 60 sec between legs/sets   B.  Pullup 4-6 @ 51A1 *3 sets, rest 2 min   12 min AMRAP of: -12 jumping pullup -24 wall ball     Performance   A.  Front Rack BB bulgarian split squat, 6-8 @ 30X1 *3 sets, rest 90 sec between legs/sets   B.  AMRAP strict pullups or kipping MU *3 sets, rest 2 min   12 min AMRAP of: -12 C2B pullup -24 wall ball…

10/12   Team Relay style (teams of 2 or 3)   8 RFT of: -250m row -10 thrusters 115/75 -200m run -10 burpees   *one partner sprints through their round while the other rests.  Upon completion of final burpee, teammate must tag hands in order to begin next round.

10/11   Fitness   A.  Sotts Press 6-8 @ 31X1 *4 sets, rest 2 min   21-15-9 of: -front squat -pushup (may scale to dips)     Performance   A.  Snatch Balance 3-3-3-3 *rest 2 min   21-15-9 of: -OHS 115/75 -ring dip

10/10   Fitness   A.  Push Press 5-5-5-5 *rest 2 min   EMOM x20 min -3 hang power cleans -5 leg raises   then: Accumulate 5 min in plank     Performance   A.  10 min–build to heavy jerk   EMOM x20 min -2 power clean and jerks 155/85 -7 toes to bar   then: Accumulate 5 min in plank

10/9   Performance   9 min AMRAP of: -200 run -9 wall ball 20/14 -18 double unders *rest 3 min   9 min AMRAP of: -30 sec row @ 85% -30 sec row @ 50% *rest 3 min   9 min AMRAP of: -200m run -3 burpees -6 dips -9 GHD situps     Fitness *scale performance as needed

10/8   Fitness   A.  EMOM x16 min odd:  5 heavy back squats even: 5-10 UB pullups   3 RFT of: -12 thrusters -12 bent-over rows *any time bar touches ground = 5 burpees     Performance   A.  EMOM x16 min odd:  5 heavy front squats (pull from floor) even:  3-4 MU   then: 12-9-6 of: -thrusters 95/65 -pullups *rest 3 min, x2

10/7   Fitness   A.  Deadlift 6-8 @ 30X1 *3 sets, rest 2 min   B.  Close-grip bench press 6-8 @ 30X1 *3 sets, rest 2 min   For time: -20 HR pushups -10 kb swings -15 HR pushups -15 kb swings -10 HR pushups -20 kb swings     Performance   A1.  TnG Deadlift 10-10-10-10 *rest 20 sec   A2.  max reps UB HSPU *rest 3 min   For time: -20 dips -20 kb swings 2/1.5 -15 dips -15 kb swings -10 dips -20…

10/5   Teams of 2 or 3: -100 wall balls -150 HR pushups -100 burpees -50 hang power cleans 135/85   *work can be done in any order and does not have to be divided evenly.  Upon completion of all reps, entire team must complete a 800m run together to finish the workout.

10/4   Fitness   A1.  Deadlift 5-5-5-5 *rest 30 sec   A2.  Pullup 4-6 @ 51A1 *rest 2 min   3 RFT of: -6 burpee box jumps -12 bent-over rows -18 kb swings     Performance   A.  20 min–build to heavy power clean and jerk   3 RFT of: -6 burpee box jump 30/24 -12 C2B pullup -18 kb swing 2/1.5

10/3   Fitness   A.  HSPU 4-6 @ 51A1 *3 sets, rest 2 min —–or—– Push Press, 4-6 @ 51X1 *3 sets, rest 2 min   18 min AMRAP of: -3 pushups -front rack walking lunge to rig w/plate -3 T2B -front rack walking lunge to ropes w/plate -6 pushups -walking lunge -6 T2B -walking lunge -9, 9…etc…     Performance   A.  Find heavy 5-rep shoulder to overhead in 15 min   18 min AMRAP of: -3 HSPU -3 T2B -250m row -6 HSPU…

10/2   Fitness and Performance   7 min AMRAP of: -250m row -10 box steps/jumps -10 kb swings *rest 3 min   7 min AMRAP of: -20 air squats -bear crawl to rig -10 K2E -crab walk from rig *rest 3 min   7 min AMRAP of: -200m run -10 burpees -20 single-unders (may scale to 10 doubles)   then: 350m row AFAP

10/1   Fitness   A1.  Bulgarian Split Squat 6-8 @ 30X1 *3 sets, rest 30 sec   A2.  Bent-over single arm DB row 6-8 @ 30X1 *3 sets/side, rest 30 sec   4 RFT of: -25 wall ball -10 pullup   Performance A1.  Front Squat 5-5-5-5 *rest 30 sec   A2.  30 sec AMRAP MU *rest 2 min   For time: -100 wall ball 20/14 -50 C2B pullup

9/30   Fitness   A.  Good Morning, 6-8 @ 3131 *3 sets, rest 2 min   B.  Push Press 3-3-3-3 *rest 2-3 min   12 min AMRAP of: -5 HR pushup or dip -10 kb swing -15 box jumps/steps   Performance   A.  15 min–build to heavy 3-rep squat clean thruster   12 min AMRAP of: -5 HSPU -10 Hang Power Clean 135/85 -15 box jumps 24/20

9/28   Teams of 2:   -50 push press 135/95 -run 200m -100 pullups -run 400m -150 renegade rows -run 200m   *modify weights and movements as needed per team.  Pullups can be done partner assisted or ring rows.  Work does not have to be divided evenly, but runs must be completed together!

9/27   Fitness   A.  BB or DB alternating lunge steps, 8-10 *3 sets, rest 2 min   5 RFT of: -400m run -15 front squats/goblet squats     Performance   A.  Snatch Balance x1, OHS x3 *build to heavy in 5 sets   Nancy 5 RFT of: -400m run -15 OHS 95/65

9/26   Fitness   A.  15 min–build to heavy triple Hang Power Clean   5 RFT of: -10 moderate weight deadlift -10 T2B   then: powell raise, 8 @ 30X1 *3 sets, rest 60 sec/arm     Performance   A.  HPC x1, PJ x3 *build to heavy in 5 sets   5 RFT of: -10 deadlift @ 225/155 -10 T2B   then: 20 sec AD sprint, rest 2:40 x3 sets

9/25   Fitness and Performance   6 min AMRAP of: -100m run -5 burpee box jump 24/20 *rest 2 min   6 min AMRAP of: -max distance row @ 85% *rest 2 min   6 min AMRAP of: -15 UB doubles/30 UB singles *rest 2 min   6 min AMRAP of: -10 UB wall ball 20/14   *scale as needed to keep moving!   then:  accumulate 4 min in plank hold (minimum hold = :30)      

9/24   Fitness   A.  EMOM x14 min of: odd:  5 heavy back squats even:  3-5 HSPU @ 51A1 —-or—– 3-5 push press @ 51X1   then:   50-40-30-20-10 of: –air squat 20-15-10-5 of: –pushup (may elevate feet or scale up to dip) *workout begins and ends with squats, ie:  50 squats, 20 pushup, 40, 15, etc.     Performance   A.  EMOM x14 min of: odd:  5 heavy front squats (pull from floor) even:  10 HSPU   then: 28-21-15-9 of: -thruster 75/55 21-15-9 of:…

9/23   Fitness   A.  Single leg RDL, 6-8 @ 3131 *3 sets, rest 60 sec/leg   B.  Pullup, 4-6 @ 51A1 *3 sets, rest 2 min   C1.  max reps UB kb swing (-3) *rest 20 sec   C2.  Bent-over row 5-7 @ 31X1 *3 sets, rest 3 min     Performance   A.  Single leg RDL, 6-8 @ 3131 *3 sets, rest 60 sec/leg   B1.  Power clean 5-5-5-5-5 TnG *rest 30 sec   B2.  30 sec AMRAP MU or C2B *rest 3…

9/21   Teams of 2:   8 RFT of: -man-maker complex -10 T2B -run 200m   *one athlete works at a time to complete entire round before next person starts.

9/20   Fitness   10 RFT of: -50m farmer’s carry -2 wall walk -10 wall ball -10 pullup   Performance   10 RFT of: -50m farmer’s carry 25/15# plates -10 HSPU -10 thruster 95/65 -10 pullup

9/19   Fitness and performance   row 350m @ 90% effort *rest 2 min, x4   turkish get-up skill work *get 8 moderate loads/arm   then: run 800m @ moderate pace

Hello CFDers and friends! I haven’t written a blog in a while, and while I can always use the ‘I’ve been soooooo busy….’ excuse, we all know that time can always be made for the things important to us. It’s just been on the back burner for a few weeks, and I decided to come out of hibernation with a thought that’s been on my mind for a while now. The topic is basically about visualization, but I’m going a little more unconventional with it….…

9/18   Fitness   A1)  max reps UB kb swing (-5) *rest 20 sec   A2)  max reps T2B (-5) *rest 3 min, x3 sets   4 RFT of: -5 heavy deadlifts -10 box jumps/steps   Performance   A)  Clean and jerk ladder–every 90 seconds perform 1 rep.  Start each round with 12 double unders.  Add 5#/round.  Starting weight choices are 185/105, 225/125, 255/145   4 RFT of: -5 deadlifts 315/185 -10 box jump 30/24

9/17   Fitness   A1)  Pullup 4-6 @ 51A1 *rest 30 sec   A2)  Shoulder Press, 4-6 @ 31X1 *4 sets, rest 2 min   B1)  Bent-over row 5-5-5-5 *rest 30 sec   B2)  Push Press 5-5-5-5 *rest 2 min   C)  Powell Raises, 8 @ 30X1 *3 sets, rest 2 min   Performance   -30 sec AMRAP UB C2B pullup -30 sec AMRAP burpee -40 sec max distance row x5 sets, rest 5 min

9/16   Fitness and Performance   A)  Front Squat 5-5-5-5 @ 32X0 *rest 3 min   for time: -10 thrusters @ 115/75 -200m run -15 thrusters -400m run -20 thrusters -800m run

9/14   Teams of 2: -row 2k (switch every 20 strokes) -run 800m -row 1k (switch every 20 strokes) -run 400m   then: Accumulate 4 min in team plank hold.  Partner A must hold plank on top of Partner B’s back.  Switch positions each time you break!

9/13   Fitness   A)  12 min–Power clean and push press, build to heavy single   then: Grace 30 clean and jerks for time 135/95 *scale as needed   Performance   A)  Build to heavy power jerk x1, split jerk x1   For time: -30 clean and jerks 135/95 -15 clean and jerks 185/115

9/12   Fitness   A)  Pullup 4-6 @ 51A1 *3 sets, rest 2 min   B)  Bent-over row 6-8 @ 31X1 *3 sets, rest 2 min   For time: -30 burpees *rest 1 min -20 burpees *rest 1 min -10 burpees   Performance   A)  Snatch balance 5-5-5 *rest 3 min   then: 30 MU for time *25 double-unders every time you come off the rings

9/11   Fitness   A)  Bulgarian split squat, 6-8 @ 30X1 *3 sets, rest 60 sec/leg   20 min AMRAP of: -OH walking plate lunge to rig -10 T2B -OH walking plate lunge from rig -400m run   Performance   A)  Bulgarian Split Squat, 6-8 @ 30X1 *3 sets, rest 60 sec/leg   B)  100 T2B for time *each time you drop off bar, run 400m   then: row 500m x2 for time *rest=work

9/10   Fitness   A)  Deadlift 6-8 @ 30X1 *3 sets, rest 2 min   B)  Strict Press 3-3-3-3 *rest 2 min   For time: -500m row -30 pushups -250m row -15 pushups -500m row -30 pushups   Performance   A)  Build to heavy 3-rep TnG power snatch   For time: -10 power clean 165/105 -15 HSPU -15 power clean -30 dips -20 power clean -60 HR pushups

9/9   Fitness   A)  12 min–build to heavy 3-rep hang squat clean   5 RFT of: -200m run -5 hang squat clean -10 pullup   Performance   A)  Squat clean x1, hang squat clean x1, jerk x1 *build to heavy   16 min EMOM of: odd:  heavy squat snatch even:  10 C2B pullup

9/7   DT   5 RFT of: -12 deadlifts 155/95 -9 hang power clean  155/95 -6 push jerk 155/95   *mod as needed

9/6   Fitness   A)  Split Squat 6-8 @ 30X1 *rest 90 sec/leg   B)  CG bench press 3-3-3-3 *rest 3 min   C)  Death by burpee   Performance   A)  Front rack BB box steps *6/leg, rest 2 min x3 sets   B)  CG Bench Press 3-3-3-3 *rest 3 min   C)  Death by burpee    

9/5   Fitness   A)  15 min–hang power snatch *build to heavy triple with perfect form   B)  Pullups 4-6 @ 51A1 *3 sets, rest 2 min   C)  Rev Hyper 10-10-10 *rest 60 sec   Performance   A)  Power clean, power jerk, split jerk *build to a heavy complex   then: 2-4-6-4-2 -muscle up 9-15-21-15-9 -thruster 95/65

9/4   Fitness   A)  Accumulate 5 min in plank hold (holds no less than 30 sec intervals)   Performance   B)  Accumulate 3 min in L-sit   then: 5 min AMRAP of: -2 burpees -4 pushups -6 situps *rest 2 min 5 min AMRAP of: -2 burpees -4 box jumps 24/20 -6 kb swing 55/35 *rest 2 min 5 min AMRAP of: -2 burpees -4 squats -6 double-unders *rest 2 min 5 min AMRAP of: -2 burpees -4 T2B -6 split jump   **mod…

9/3   Fitness   A)  3-3-3 thrusters *AHAP with perfect form   B)  5-5-5 front squat @ 32X0 *rest 3 min   C)  Death by pushups   Performance   A)  12 min–build to a heavy triple snatch balance   B)  3-3-3 OHS @ 43X0 *rest 3 min   C)  Death by Dips

9/2   Labor Day Hero WoD, 9:30am class only   This workout is in memory of Cpl. Pat Tillman, a man I had the honor of meeting only briefly, as we coincidentally had the same Ranger School class back in 2003.   TILLMAN 7 RFT of: -7 deadlifts 315/225 -200m run -15 pullups *rest 45 sec between rounds   *scale as needed   Rangers Lead the Way <1>

8/31   Teams of 2: 10 RFT of: -5 heavy hang power cleans -10 burpees -400m run -20 wall balls   *rounds done relay style; one athlete finishes entire round, then next athlete starts.  Must complete 10 rounds total as a team.

Next Monday (Labor Day), we will only be hosting a 9:30am class.  Those of you on private programming are encouraged to come out at 10:30am to do your work.   Have a safe and fun holiday weekend!  Next week kicks off our Strength Challenge!

8/30   Fitness   A)  Pulups 4-6 @ 51A1 *3 sets, rest 2 min **may be done weighted   B1)  Push Press 30 sec AMRAP *rest 30 sec   B2)  Bent-over row 30 sec AMRAP *rest 3 min, x4 sets   C)  Powell Raise, 8 @ 30X1 *3 sets, rest 60 sec/arm   Performance   for time: -10 MU -20 Squat Cleans 115/75 -15 HSPU -15 Squat Cleans 135/85 -10 MU -15 HSPU -10 Squat Cleans 155/95 -100 double-unders

8/29   Fitness   A)  Split Squat 5-7 @ 30X1 *3 sets, rest 90 sec/leg   B)  1k row TT *prepare to have your crappy row mechanics torn apart!!!   Performance   A)  Split Squat, 5-7 reps @ 30X1 *3 sets, rest 90 sec/leg   15 min AMRAP of: -500m row -2 rope climbs -12 front rack BB lunge steps 155/95

8/28   Fitness and Performance   5 min AMRAP of: -200m run -max reps T2B (-3)   *rest 3 min   5 min AMRAP of: -250m row -ALAP L-sit hold (or tuck)   *rest 3 min x2   then:  Mobility work

If you are interested in participating in a 6-week group challenge to increase your absolute strength, come out this Thursday at either 10:30am or 6:30 pm (the usual Oly class times) for a meeting, brief layout, and some strength-biased nutrition advice, as well as a chance to have any questions answered.   I’m excited about kicking off this challenge and hope to see a lot of you there!!!   -Coach Phil

8/27   Fitness   A) Deadlift 6-8 @ 30X1 3 sets, rest 2 min   B)  Bench Press 6-8 @ 31X1 *3 sets, rest 2 min   C)  Assisted Hamstring Raises, 10-10-10 *rest 3 min   Performance   A)  Bench Press 6-8 @ 31X1 *3 sets, rest 2 min   then: -10 UB Deadlift 275/175 -10 UB box jumps 24/20″ -100m sprint x5, rest 5 min  

8/26   Fitness   A) 15 min–Front squat, build to a heavy single   12-9-6 of: -Thruster -Pullup or ring row *rest 5 min, x2   Performance   A)  15 min–Find 1RM Front Squat   12-9-6 of: -Thruster 95/65 -Pullup *rest 5 min, x2

8/24   Teams of 2 for time: -60 wall ball -60 HR pushup -50 wall ball -50 HR pushup -40 wall ball -40 HR pushup -30 wall ball -30 HR pushup -20 wall ball -20 HR pushup -10 wall ball -10 HR pushup -400m run   *One person works at a time.  Work does not have to be divided evenly.  

8/23   Fitness   A) Pullup 4-6 @ 51A1 *3 sets, 2 min rest   B) Bent-over row 6-8 @ 3131 *3 sets, 2 min rest   C) 10 min EMOM of: -Power Clean x1, Hang Power Clean x4 *AHAP with good form   D) Powell Raise, 8 @ 30X1 *3 sets, 1 min rest/arm   Performance   -10 UB C2B pullups -10 deadlifts 225/155 -10 burpees -30 seconds max effort row x4, rest 5 min between rounds

8/22   Fitness   20 min AMRAP of: -400m run -max reps UB T2B or K2E (-3) -400m run -ALAP tuck hold on P-bars   then: -75 sec max effort row x2, rest 4 min   Performance   20 min AMRAP of: -400m run -max reps UB T2B (-3) -400m run -max reps UB HSPU (-3)   then: -50 GHD situps

8/21   Fitness   A)  3-3-3 Strict Press *rest 2 min   B)  3-3-3 Push Press *rest 2 min   For time: -500m row -60 pushups/30 dips -350m row -40 pushups/20 dips -250m row -20 pushups/10 dips   Performance   A)  3-3-3 Strict Press *rest 2 min   B)  3-3-3 Push Press *rest 2 min   C)  Push Jerk x1, Split Jerk x2 *3 sets, rest 2 min   D)  5 heavy Turkish Getups each arm *not for time

8/20   Fitness and Performance   A) 3-3-3-3 Front Squat *rest 2 min   10 min AMRAP of: -400m run -15 wall ball 20/14 -15 box jump 24/20   *rest 5 min   10 min AMRAP of: -350m row -15 kb swing 70/55 -50 double-unders   *Fitness may scale weights and heights as needed, and do single-unders instead of doubles.

8/19   Fitness   A)  12 min–build to a heavy 5-rep Hang Power Clean   5 RFT of: -7 deadlifts -7 pullups   Performance   A)  20 min–build to a heavy Squat Snatch   Amanda 9-7-5 of: -Muscle Up -Squat Snatch 135/95

8/17   Teams of 2: 10 RFT of: -max reps UB pushups -row 250m   *one athlete performs as many UB pushups AFAP until failure.  That athlete must then complete a 250m row in order for the next person to start the following round   **record total time and reps

8/16   Fitness   5 RFT of: -5 wall walks -10 strict pullups (or ring row) -20 air squat -100m DB farmer carry   Performance   5 RFT of: -10 deadlifts 275/165 -5 muscle ups -400m run

8/15   Fitness   A)  5-5-5-5-5 back squats @ 22X0 *rest 2-3 min between sets   B)  10 min EMOM of 5 heavy hang power cleans   Performance   A1)  7-7-7-7 of 1 1/4 front squats *rest 30 seconds   A2)  max reps UB HSPU *rest 3 min   B)  100 wall balls for time 20/14

Hey everyone! Hope all is well in your world, wherever you may be when you read this. As I was writing for this month on my topic of choice, I struggled with how to articulate my points eloquently. During my mental labors I received an email from Robb Wolf  (I subscribe to his newsletter – great information and usually some decent recipes!), author of The Paleo Solution. While I don’t profess to be a soothsayer or clairvoyant in any way, or even believe in such…

8/14   Fitness   15 min AMRAP of: -Max reps pullups (-3) -400m run   then: Banded or DB external rotations 8 reps @ 31X1, 3 sets, rest 2 min   Performance   5 min mobility of choice 500m row @ moderate effort x3 sets   then: 10 min Z1 row or AD

8/13   Fitness   A)  Good morning, 6-8 reps @ 3131 *3 sets, rest 2 min   5 RFT of: -3 barbell roll-outs -6 deadlifts -9 box steps (or jumps)   Performance   4 RFT of: -8 power clean 165/105 -12 toes to rings   then: 50 C2B pullups for time

8/12   Fitness   A) Bulgarian Split Squats, 6-8 reps @ 30X1 *3 sets, rest 2 min between legs/sets   12 min AMRAP of: -12 OH plate walking lunge steps -12 renegade rows   Performance   A) Snatch Balance–build to a heavy single in 15 min   then: -10 squat clean thrusters 95/65 -10 burpees -250m row sprint x3 sets, rest 5 min

8/10   Teams of 2 for time: -60 wall ball -200m run -48 wall ball -400m run -36 wall ball -800m run -24 wall ball -400m run -12 wall ball -200m run   *one partner works while the other holds a FLR (front-leaning rest) position.  Work only counts while partner is holding FLR. **if ball touches ground at any point, both athletes must do 10 burpees before the ball can be picked back up and work can continue.  The ball must go with the team…

8/9   Fitness   A) Pullup 4-6 @ 51A1 *3 sets, 2 min rest   5 RFT of: -15 situps -10 bent-over rows -250m row *rest 2 min between rounds   Performance   For time: -250m row -15 kb swing 2/1.5 -25 burpees -15 kb swing 2/1.5 -250m row x3, rest 6 min between sets

8/8   Fitness   A)  12 min–build to a heavy 3-rep hang power clean   B)  For time: -15 hang power clean -30 pushups -15 hang power clean -30 pushups *may scale to dips w/15 reps   Performance   A)  Power clean and split jerk *2 reps AHAP every 90 sec x6   B) For time: -15 hang power clean 205/115 -15 HSPU -15 hang power clean 205/115 -15 HSPU

8/7   Fitness and Performance   30 sec @ 80% row or AD 30 sec @ 50% row, AD, or walk/jog x5   5 mins mobility of choice   repeat x3   then: Powell raise, 6-8 @ 30X1 *3 sets, rest 60 sec between sets/arms

8/6   A)  Front squat 10-8-8-6 @ 22X0 *rest 2 min   B)  Pullup 4-6 reps @ 51A1 *3 sets, rest 2 min **may scale to weighted   C)  10-9-8-7-6-5-4-3-2-1 of: -Front squat -Bent-over row *use same bar **if bar touches ground, 10 burpee penalty   Performance A) power snatch x1, snatch balance x2, OHS x5 *build to AHAP in 15 min   B1)  5-5-5 hang squat clean *rest 10 seconds   B2)  Max reps UB pullups (-5) *rest 3 min   then:  75-second max…

8/5   Fitness   12 min AMRAP of: -250m row -12 kb swing -12 goblet squat   *rest 3 min   12 min AMRAP of: -250m run -12 wall ball -12 box steps (may scale to jumps)   then: weighted leg raises 8-10 reps @ 3131 *3 sets, rest 2 min   Performance   12 min AMRAP of: -250m row -3 muscle up -6 squat clean 115/75   *rest 3 min   12 min AMRAP of: -250m run -3 power snatch 115/75 -6 HSPU  …

8/3   TEST DAY!   COME FIND OUT WHAT GIRL YOU GET TO GO OUT WITH THIS WEEKEND!!!

Post-cookout/Games blog   Hello CFD! It’s been a little too long since I’ve written anything addressing the community, and I apologize for that. It’s been a hectic month trying to finish out my practicals as well as my training and running day-to-day operations at CFD. Don’t misinterpret that as me complaining…busy is a good thing!   I wanted to take a moment to THANK each and every one of you who made it out to our cookout we had the other weekend. It’s always awesome…

8/2   Fitness   A) Deadlift, 6-8 reps @ 30X1 *3 sets, 2 min rest   B) Powell Raise, 6-8 reps @ 30X1 *3 sets, 2 min rest   For time: -50 singles -10 burpees -40 singles -8 burpees -30 singles -6 burpees -20 singles -4 burpees -10 singles -2 burpees   Performance   A) 7 min EMOM of 10 C2B pullups   B) 10 burpees, 200m sprint *rest 5 min, x2   C) 350m row *rest 5 min, x2

8/1   Fitness and Performance   A) K2E, 4-6 @ 51X1 *3 sets, rest 2 min between sets   Teams of 2: 10 rounds for time: -Row 500m -Run 250m *relay style:  one person completes entire round before partner starts.  If by yourself, rest amount of time it took to complete the previous round before starting the next.

7/31   Fitness   A) 10-8-8-6 Front Squat @ 22X0 *rest 2 min   B) Strict press 4-6 reps @ 31X3 *3 sets, 2 min rest between sets   then: 50 thrusters for time *EMOM: 2-5 burpees **10 min cap   Performance A) 5-4-3-2-1 Front Squat @ 22X0 *rest 2 min   B) 5-5-5 push press *rest 3 min   then: 50 thrusters for time 115/75 *EMOM 5 burpees **10 min cap

7/30   Fitness   A) Ring Inversions *perform 20 strict reps NOT for time   —-or—-   A1) 30 seconds L-side plank *rest 10 seconds A2) 30 seconds front-leaning rest *rest 10 seconds A3) 30 seconds R-side plank *rest 10 seconds A4) 30 seconds hips-high crab walk hold *rest 2 min, x2   then: 7 min AMRAP of: -200m run 10 russian kb swing *rest 3 min 7 min AMRAP of: -200m row -10 box steps (may scale to jumps) *rest 3 min 7 min…

7/29   Fitness   A1)  Good Morning, 6-8 reps @ 3131 *rest 30 sec   A2) Bent-over row, 6-8 reps @ 3131 *rest 2 min, x4   15-10-5 of: -Hang Power Clean -Jumping Pullup (may scale to pull-up)   Performance   A) 15 min–snatch grip deadlift to knee x2, squat snatch x1, OHS x3 *build to AHAP in complex   21-15-9 of: Power snatch 115/75 C2B Pullup

7/27   Teams of 2 or 3: 20 min AMRAP of: -250m row -5 power clean -10 burpee   *one person works at a time.  Once one person complete an entire round, the next athlete can start the following round.

7/26   Fitness   A) Split Squat, 5-7 reps @ 30X1 *3 sets, 2 min rest per leg/set   3 RFT of: -50 Wall Ball -100 Single Under   Performance   A) EMOM for 10 min: -3 front squats AHAP (pull from floor each minute)   3 RFT of: -50 Wall Ball 20/14 -50 Double-unders

7/25   Fitness   A) Pullups, 4-6 reps @ 51A1 *3 sets, 2 min rest between sets   B) 10 min–strict shoulder press *build to a heavy 3-rep   4 RFT of: -10 HR pushups (may scale to dips) -10 jumping pullups (may scale to pull-ups) -400m run   Performance   A) find 1RM split jerk in 15 min   B) find 3RM weighted pullup in 6 min   4 RFT of: -10 HSPU -10 C2B pullup -400m run *20 min cap

7/24   Fitness and Performance   15 Rounds of: -60 second row or AD @ 80% RPE -60 second row, AD, or walk/jog @ 50% RPE   Then:  stretching and mobility of choice

7/23   Fitness   A) 12 min–build to a heavy 3-rep hang power clean   7 min AMRAP of: -3 deadlift -3 weighted leg raises -6 deadlift -6 weighted leg raises -9 deadlift -9 weighted leg raises *keep climbing the ladder in this fashion until time runs out!   Then:  75 second max-effort row   Performance   A) 15 min–TnG power clean *build to a heavy 3-rep   7 min AMRAP of: -3 clean and jerks 135/95 -3 T2B -6 C&J -6 T2B -9 C&J…

7/22   Performance 3 min AMRAPs of the following movements: -Burpee box jump 30/24 *rest 1 min -KB swing 70/55 *rest 1 min -Double-under *rest 1 min -50m out-and-back shuttle run *rest 1 min -Wall ball 20/14 *rest 3 min, x2   Fitness group:  Pick heights and weights that are challenging for you and keep moving!

7/20   DON’T FORGET ABOUT OUR CFD SOCIAL PICNIC TODAY AT EAGLE POINT PARK!!!!   Teams of 2: -partner 1k row (switch partners every 10 strokes) -200 partner wall balls -100 partner jump ropes (that’s right…you each hold one end of the rope and jump together!) -50 partner burpees (must jump and clap each other’s hands each rep!) -partner 800m run   then:  Eating and drinking together at the park!  See you all there! 🙂

7/19   Fitness   A) Accumulate 3 min in L-sit   B) Behind-the-neck press, 4-6 reps @ 31X3 *3 sets, 2 min rest   3 RFT of: -400m run -10 thrusters -10 pushups (may scale to dips)   Performance   A) Accumulate 3 min in L-sit   B) Behind-the-neck press, 4-6 reps @ 31X3 *3 sets, 2 min rest   3 RFT of: -400m run -10 clean and jerks 135/95 -10 ring dip

7/18   Fitness and Performance   12 min–build to heavy 3-rep hang power snatch   then: 5 minutes of moderate effort row or AD 5 minutes of mobility work x4 sets

Don’t forget, this Saturday at 1:00 in the South Veranda at Eagle Point Park is our CFD picnic!  Bring friends, family, chairs if you have them, games, drinks, whatever…it should be a good time!  I’ll supply burgers and brats, but if you want to bring a dish to pass or a side, the grills will be hot.   If you want to get your workout in, please come to the 9:00 class, as I will not be holding a 10:00 class so that I can…

7/17   Fitness   A) Good Morning, 6-8 reps @ 3111 *3 sets, rest 2 min   B) Pullup, 4-6 reps @ 51A1 *3 sets, rest 2 min   C) 10 min EMOM of: -5 heavy hang power cleans   Performance   A1) 5-5-5-5 power clean *rest 20 sec   A2) 25-25-25-25 pullups *rest 3 min   B) 75 sec max effort row *rest 3 min, x2

7/16   Fitness   10 min AMRAP of: -250m row -15 situps -50 single-unders *rest 3 min   10 min AMRAP of: -200m run -5 kb/db goblet squats -10 box steps (may scale to jumps) *rest 3 min   10 min AMRAP of: -10 slam balls -10 burpees   Performance   10 min AMRAP of: -250m row -15 GHD situps -50 double unders *rest 3 min   10 min AMRAP of: -200m run -5 squat clean 115/75 -10 box jumps 24/20 *rest 3 min  …

7/15   Fitness   A) Shoulder Press, 5-7 reps @ 31X3 *3 sets, rest 2 min   7 RFT of: -7 front squats -7 push-ups (may scale to dips)   Performance   15 min–power snatch x1, snatch balance x2, OH squat x3   7 RFT of: -7 front squats 185/105 (from floor) -7 HSPU  

7/13   Teams of 2, relay style:   8 RFT of: -28 wall ball -14 burpee -7 power clean -400m run with med ball   One person completes entire round, then the next person starts once the med ball gets handed off.

7/12   Fitness and Performance   For time: -500m row -250m run *rest 3 min, X5   Then:  75-second max distance row

7/11   Fitness   A) Split Squat, 6-8 reps @ 30X1 *3 sets, rest 2 min between sets/legs   3 RFT of: -40 walking lunge w/ db held overhead (one arm) *switch arms every 10 reps -30 situps -20 jumping pullups   Performance   A) Rear rack BB step ups, 6-8/leg *3 sets, rest 2 min between sets/legs   3 RFT of: -40 walking lunge with 45/35# plate OH -30 GHD situp -20 pullup

7/10   Fitness   A) Ring or bar inversions -Perform 15 perfect reps not for time   —-OR—–   A1) 30 seconds L side plank *rest 10 seconds A2) 30 seconds front-leaning rest (FLR) *rest 10 seconds A3) 30 seconds R side plank *rest 10 seconds A4) 30 seconds crab walk hold (hips held high) *rest 2 min, X2   5 min AMRAP of: -30 single under -10 no-pushup burpee *rest 2 min, X4   Performance A) Ring or bar inversions -Perform 30 strict reps…

7/9   Fitness A) Romanian Deadlift, 6-8 reps @ 30X1 *3 sets, rest 2 min   15 min AMRAP of: -400m run -3 wall walks -15 pushups (may scale to ring dips)   Performance   A) EMOM for 10 min: -2 power clean and push jerk, AHAP   15 min AMRAP of: -UB HSPU *every time you come off the wall, run 400m

7/8   Fitness   A) 12 min–build to a heavy 5 rep Hang Squat Clean   4 RFT of: -250m row -20 UB wall ball -15 kb swing *rest 60 seconds between rounds   Performance A1) 5-5-5 hang squat clean *rest 20 sec   A2) 30 sec AMRAP C2B or MU *rest 2 min   Then: -60 sec AMRAP thruster 115/75 -60 sec AMRAP burpee *rest 4 min, x3

7/6   Teams of 2:   -50 thrusters with empty bar *then: load barbell* Team carry for 400m @ waist -40 front squat Team carry for 400m @ waist -30 hang power clean Team carry for 400m @ waist -20 shoulder to overhead Team carry for 400m @ waist *drop bar, then: -10 burpees each to complete workout   *loaded barbell is 115/75 for performance athletes.  Fitness athletes:  pick a challenging weight!   **if bar touches the ground, both teammates must complete 5 burpees before…

7/5   Fitness and Performance: A) 15 min–accumulate 3 minutes in an L-sit on paralettes   10 rounds of: -60 seconds @ 85% row or AD -60 seconds @ 50% fast walk or jog

Hey guys, it’s that time of the year when we can enjoy the nice weather and our awesome community we’ve built together.  Mark your calendars–July 20th, let’s all get together for a CFD party at the park!  BYO-food and drinks if you have something in particular you want, otherwise I’ll supply some burgers and brats to grill out.  Hopefully it’s a nice day!   July 20th at Eagle Point Park starting at 1:00pm–family and friends are encouraged to come and very welcome!  We will be…

7/3   Fitness A) Pullup, 4-6 reps @ 51A1 *3 sets, rest 2 min between sets   B) Deadlift, 4-6 reps @ 30X1 *3 sets, rest 2 min between sets   C) Bent-over row, 6-8 reps @ 3131 *3 sets, rest 2 min between sets   D) Powell raise, 6-8 reps @ 30X1 *3 sets, rest 1 min between arms/sets     Performance A) Deadlift, 4-6 reps @ 30X1 *3 sets, rest 2 min between sets   B) EMOM for 12 minutes of: -6 power…

7/2   Fitness 10 min AMRAP of: -400m run -15 wall ball -15 box step (may scale to jumps) *rest 3 min, X3   Performance 10 min AMRAP of: -400m run -15 wall ball 20/14 -15 box jump 30/24 *rest 3 min, X3   then:  lower-leg mob

7/1   Fitness A) 12 min–build to a heavy hang squat clean   21-15-9 of: -Hang Squat Clean -Dips (may sub for 2x Pushups)   Performance   A) 20 min–build to a 1RM squat clean   Elizabeth 21-15-9 of: -Squat Clean 135/95 -Ring Dip

Happy Independence Day, everyone!  Here is a posting of our schedule this week to accommodate for the holiday.  We wish you all a happy, safe, and fun 4th and look forward to hitting this week hard!   July 3rd:  classes as normal, except no clinic at 7:30pm July 4th:  CLOSED July 5th:  9:30am and 5:30pm classes only   See you there!

6/29   Teams of 2 or 3: 10 RFT of: -250m row -15 wall ball -15 burpee   *one person works at a time.  Once one person is done with a full round, the next athlete can start the following round.   **if team consists of 3 athletes, a total of 15 rounds must be completed.   Cash out:  800m cooldown run

6/28   Fitness and Performance: Complete 5 rounds for max weight of: -6 deadlift -6 hang clean -6 front rack lunge steps -6 shoulder to overhead

6/27   15 min rope climb skill work   Fitness: 20 min AMRAP of: -400m run -AMRAP UB pullup/ring row (-5) -400m run -AMRAP UB K2E (-5)   Performance: 20 min AMRAP of: -400m run -1 rope climb -AMRAP muscle up -400m run -AMRAP UB T2B   *record total reps completed for score

6/26   Fitness: A1) 5-5-5-5 front squat *rest 20 seconds   A2) 15-20 pushups (may scale to strict dips) *rest 3 min   15-12-9 of: -hang power clean -pushup (may scale to dips)   Performance: A1) 3-7-3-7 of 1 1/4 front squat *rest 20 seconds   A2) 10 strict HSPU *rest 3 min   12-9-6 of: -power clean 135/95 -HSPU

6/25   Fitness and Performance:   5 min AMRAP of: -800m run -max reps KB swing 2/1.5 (in time remaining)   *rest 3 min   5 min AMRAP of: -50/40 cal row -max reps burpees (in time remaining)   *rest 3 min   5 min AMRAP of: -800m run -max reps wall ball 20/14 (in time remaining)   *rest 3 min   5 min AMRAP of: -200 double unders -max reps pullups/ring row (in time remaining) (performance group scale to MU’s)   **record max cumulative…

There have been some relatively significant changes implemented gradually these last couple of months.  A fair amount of anxiety and a LOT of thought went into each incremental step.  It’s strange sometimes to look back and think that we’ve been running classes steadily now for over a year and a half at our current location.  The process has been full of learning experiences on our part and has therefore warranted a necessary amount of evolution in everything we do, from programming to day-to-day operations.  …

6/24   5-10 min snatch MOB: t-spine, shoulders, hips, ankles   Fitness A) 12 min–build to heavy hang power snatch   21-15-9 of: -hang power snatch -abmat situp   Performance: A) 15 min-squat snatch x1, hang squat snatch x2 Build to AHAP with perfect form   21-15-9 of: -hang power snatch 115/75 -GHD situp

6/22   Team WOD (teams of 2)   Warm up: partner leg tosses, 30-20-10 *switch after each set   For time: -50 seated med ball tosses (men are 1 mat length, women are 1 mat width) -partner 800m run (w/med ball) -100 HR pushups (partners must alternate every 5 reps) -partner 1k row (partners must alternate every 10 strokes) -50 burpees (partners must alternate every 5 reps)   *1 person works at a time **penalty for med ball touching the ground=5 burpees each

6/21   Fitness A) Pullups, 4-6 reps @ 51A1 *3 sets, 2 min rest   4 RFT of: -400m run -15 wall balls -15 box steps (may scale to jumps) -15 situps   Performance: A) 12 min-build to a heavy 3 rep thruster *must squat clean the first rep   3 rounds of: 30 second AMRAP thruster 95/65 30 second AMRAP pullups 30 second AMRAP KB swing 55/35 30 second max distance row *rest 4 min between rounds   Then: 75 second max distance row

Our thoughts go out to Jeff Oaks who was in a bad motocross accident this last weekend. From the sounds of it, he was pretty busted up. Jeff, keep your spirits up my friend; broken bodies can be healed. CFD will still be here for you when you’re back on your feet! If anyone has any information about where he’s at, please let us know! Jeff: To your health and recovery, brother. Rest up.

6/20   Fitness A) DB bulgarian split squat, 6-8 reps @ 3010 *3 sets, rest 2 min between sets/legs   8 min AMRAP of: -8 deadlift -16 box step (may scale to jump)   Performance A) 5-4-3-2-1 front squat @ 22X0 *rest 3 min   8 min AMRAP of: -1 power clean 165/95 -2 TnG power clean 165/95 -3 TnG power clean 165/95

6/19   Fitness A) 12 min-hang squat clean *build to heavy triple   Performance A) 12 min-hang squat snatch *build to heavy triple   Fitness and Performance 3 RFT of: -800m run -500m row *rest 3 min between rounds

6/18   Fitness A) Close Grip Bench Press, 6-8 reps at 3131 tempo *3 sets, rest 3 min (hands at 14″)   B1) Bent-over row, 6-8 @ 3131 *3 sets, rest 20 seconds B2) max reps pushups AFAP (may scale to dips) *rest 2 min   C) Powell raise, 6-8 reps @ 3010/arm *rest 60 seconds between sets/arms   Performance A) CGBP same as fitness   B) 21 Muscle Ups for time *must complete in sets of 3 UB   C) Powell raise same as…

6/16   Fitness: 12 min–build to a heavy 5 rep front squat   10 min AMRAP of: -200m row -10 wall ball -10 box steps (may scale to jumps)   *rest 3 min   10 min AMRAP of: -200m run -15 russian kb swings -30 single unders (may scale to 15 double unders)   Performance: A) Power snatch x1, snatch balance x5 *3 sets, rest 3 min between sets   10 min AMRAP of: -200m run -5 squat snatch 95/55 -10 T2B   *rest 3…

6/15   2 person teams   Each round will consist of: -10 burpees -10 wall balls -10 G2O with plate -10 double unders (or 30 single unders) *3 minutes rest between rounds   Both partners can work simultaneously and split up the work however they want.  Work can be done in any order as long as all reps of each movement are completed.  Once all reps are completed, both teammates must drop to a prone position while clearly yelling ‘TIME!’  The first team done in…

6/14   Fitness 12 min–build to heavy split jerk *beginners will keep it light and focus on tech work!   4 RFT of: -5 wall walks -10m BB front rack walking lunge -20 abmat situps -10m BB front rack walking lunge   Performance A) 12 min–build to heavy 1RM split jerk   4 RFT of: -10 HSPU -10m BB front rack walking lunge 155/95 -20 GHD situps -10m BB front rack walking lunge 155/95

6/13   Fitness and Performance A) 12 min–build to a heavy 3 rep hang power snatch   15 min AMRAP of: -400m run -bear crawl to rig -AMRAP T2B (-5) -bear crawl from rig  

6/12   Fitness A) Strict Press 4-6 reps @ 3133 *3 sets, rest 2 min   10 min AMRAP of: -5 push press -10 deadlift -15 box steps (or jumps)   Performance A) Strict press x3, push press x6, push jerk x9 build to AHAP for 3 sets, rest 3 min between sets   10 min AMRAP of: -5 push press 115/75 -10 deadlift 115/75 -15 box jumps 24/20

6/11   Fitness 60 second AMRAP wall ball 60 second AMRAP single unders 60 second AMRAP walking lunge 60 second max distance row X3, rest 2 min *after 3rd round, rest 5 min and repeat   Performance 60 second AMRAP thrusters 60 second AMRAP double unders 60 second AMRAP BB front rack walking lunge 60 second AMRAP max distance row X3, rest 2 min *after 3rd round, rest 5 min and repeat

Hey everyone!  I scheduled a time slot on WODhopper for 7:30pm Tuesday night (6/11) labeled ‘CFD meeting.’  I would like this chance to address questions and concerns regarding the new programming layout, say my piece about why these changes have been made, and explain a little more in-depth about the Fitness/Performance division and how to apply it to each athlete.  Here are the topics of the meeting, as well as leaving plenty of time for questions:   -Fitness/Performance programming -Nutrition concerns —fitness/wellness nutrition —performance nutrition…

6/10   Fitness A) 5-5-5 overhead squat @ 32X1 *rest 3 min   B1) 5-5-5 hang squat clean *rest 20 sec B2) 15-20 jumping pullups AFAP (may scale up to 10-15 C2B pull-ups) *rest 3 min   Performance A) Power snatch x1, snatch grip push jerk x2, OHS x3 *3 sets, rest 3 min between sets   B1) 5-5-5 hang squat clean *rest 20 sec B2) 60 second AMRAP C2B pullups or muscle ups *rest 3 min

5/8   Mobility work:  partner hamstring stretch, hip flexor stretch   Helen   3 RFT of: -400m run -21 kb swings 1.5/1 -12 pullups

5/7   MOBILITY: ankles, hips, t-spine   A) Front squat 9-7-7-5 @ 22X0 *rest 3 min between sets   18-15-12-9-6-3 of: -renegade row -sprawl ball   Movement videos: Renegade row  http://www.catalystathletics.com/exercises/exercise.php?exerciseID=138 Sprawl ball  http://www.catalystathletics.com/exercises/exercise.php?exerciseID=33

5/6   A1) 30 second L-side plank (4 sets) *rest 30 seconds A2) 30 second R-side plank (4 sets) *rest 30 seconds   B) 20 heavy turkish get-ups (not for time) *alternate sides each rep   5 RFT of: -10 kb swings -10 T2B

5/5   4 min AMRAP of: -100m row -10 box steps (or jumps) *rest 90 sec   4 min AMRAP of: -100m run -10 wall ball *rest 90 sec   4 min AMRAP of: -20 singles (or 10 doubles) -10 no-pushup burpee *rest 4 min **repeat 2x

5/4   A)  weighted pullup 5-5-5 *rest 2 min between sets —–or—— tempo pullup 4-6 @ 51A1 3 sets, rest 2 min   B1) hang power clean 5-5-5 *rest 20 sec   B2) 15-20 jumping pullups (may sub regular pullups) *rest 3 minutes

5/3   12 min-build to a heavy 3 rep squat clean thruster   then: -20 squat clean thrusters AFAP -40 seconds max distance row x3, rest 5 minutes between sets

6/1   Teams of 3 or more:   10 minute max distance row *every 20 strokes, must rotate team members   —-rest 3 min—-   then, in FGB format: -wall ball -thruster 75/55 -box jump -burpee -pullup (may sub jumping pullups; 4 JPU equals 1 regular pullup)   *each team member starts at a different station, and it rotates through just like in Fight Gone Bad.  Score is added to max distance row for total score of the team.

5/31   A) Strict shoulder press 6-8 reps @ 31X3 3 sets, 2 min rest between sets   B) Dips (bar or ring) AMRAP @ 3111 3 sets, rest 3 min between sets   5 min AMRAP of: max reps HR pushups *each time you break up your set, perform 1 shuttle run (rig and back)

5/30   A) Deadlift 6-8 reps @ 30X1 *3 sets, rest 2 min between sets   15 min AMRAP of: 400m run max UB pullups (-5)

5/29   A) Weighted situps, 8-10 @ 3131 *3 sets, rest 2 min between sets   B) AHAP 400m farmer’s carry   1k row TT

Change is hard.  As human beings, we are secure in the familiar.  Many of us fear change, and try to hide from it.  We make excuses or look for the easy way out when what would benefit us the most is to make a BIG F***ING CHANGE.  I’m right there with all of you; I’ve hung on to terrible relationships, gone back to sugar and gluten at times, and I get comfortable in the ordinary and routine.  However, I know that every time I have…

5/28 5 Rounds for max weight of: -2 squat cleans -4 hang squat cleans -6 shoulder to overhead *once first rep is picked up, entire round must be completed without bar resting on the ground/letting go of the bar in order for recorded weight to count.

5/25   Partner WOD   Each person must complete 4 rounds of the following: -run 400m -6 power cleans -9 toes to bar -12 burpees   *one person works at a time.  Once one athlete has completed the entire first round, the seconds athlete may begin his/her first round.  The athletes alternate rounds until they have both completed all 4 rounds.

5/24   10 min AMRAP of -200m row -10 wall ball -10 situps   *rest 3 min   10 min AMRAP of: -200m run -10 box steps (may scale to jumps) -10 Russian KB swings (may scale to American)   *rest 3 min   10 min AMRAP of: -5 jumping pullup (may scale to regular pullup) -5 HR pushup -10 squat -20 single unders (may scale to 10 double unders)

To family, friends, and loved ones who have served past and present, and in honor of the fallen, join your CFD family at 11am on Sunday to throw down together on Murph. We hope to see you all there! RLTW <1>

5/23   A)Bulgarian Split Squat 6-8 @ 30X1, 3 sets each leg *rest 60 seconds between sets/legs   4 rounds for time of: 100m farmer’s carry 15 wall-facing squats 5 wall walks *rest 90 seconds between rounds

5/22 A) Accumulate 3 minutes in L-sit *use parallettes or rings, mod as needed   Annie 50-40-30-20-10 of: Double-unders abmat situps

Oh hey there. It’s me. The Goals Board here at CFD. Didn’t realize I was still here? Well I am!! For those of you who have written on me, how are you doing? Have you reached your goal? Have you completely forgotten about it?! You know the purpose of having me is to build toward something, right? To hold yourself accountable. To make you better. To realize your weaknesses and turn them into your strengths. It takes work. It takes more then just saying it…

5/21   A) Build to a heavy 5 rep hang squat clean in 12 minutes   B1)  5, 5, 5 hang squat cleans, *rest 10 seconds B2) max reps dips, *rest 3 minute (may scale up to ring dips)

5/20   A) Powell Raises 6-8 @ 30X1, 3 sets each arm *rest 60 seconds between sets/arms   then: 30 sec AMRAP jumping pullup (may scale to regular pullups) 30 sec AMRAP Russian KB swings (may scale to American) 60 sec max effort row or AD x3 sets, rest 4-6 min between sets

5/18   Teams of 2 or 3   For time: 200/300 HR pushups (may scale to ring pushups) 200/300 wall balls 100/150 dips (may scale up to ring dips) *one person works at a time

Why the new programming format? I’ve received a lot of great feedback about the new programming, and I’ve heard some complaints about it as well, which is definitely to be expected when any change occurs.  Let me say my piece on why we are moving in this particular direction at CFD. Most of the complaints come from the fact that I’m not writing prescribed weights for your barbells and heights for your box movements.  There is a very good reason I’m purposely not doing it,…

5/17   A) Front squat 5,3,3,1 @ 22X0 *rest 3 min –or– 10,8,8,6 @ 22X0 *rest 3 min   –then– 10 sets of 60 seconds row @ 85% ME *60 seconds active rest (walking or light jog)

5/16   T-spine mobility A) 15 min-snatch work *build up to a heavy hang power snatch   15 min AMRAP of: 400m run 15 slam ball 30 singles (may scale up to 15 doubles)

Let me first preface this blog by saying that none of this really applies to most of us at CFD.  The people who stick around and make living a healthy part of their life have already realized a lot of these points, and I’m proud of everyone for having adapted to a better lifestyle.  However, this is very likely going to apply to family members and friends, and I think it’s probably a useful bit of information to pass along.   A quick rant on…

5/15   A) Strict pullups 4-6 @ 51A1, 4 sets *rest 2 min   B) Bent-over row 6-8 @ 2111, 3 sets *rest 2 min   C) 10 min EMOM of: 5 UB hang power clean

5/14   A) 12 min to a heavy 3 rep thruster   –then– 30 sec AMRAP fast singles (may scale up to doubles) 30 sec AMRAP thruster 30 sec AMRAP burpee x4 sets, rest 3 min between sets

A) DB split squat 6-8/leg @ 30X1, 3 sets *rest 60 sec between legs/sets –or– BB front rack split squat 4-6/leg@ 30X1, 3 sets *rest 60 sec between legs/sets   3 RFT of: -10 deadlifts -15 box steps (may scale up to box jumps) -20 russian swings

Hello CFD!  I wanted to blog quickly on some differences many of you will no doubt notice in the workouts posted.  The writing format is going to be a little different than many of you have seen and are familiar with, but trust that we will make sense of it all at the box!  I have high expectations to where these changes can take us, and I hope you all are looking forward to it as much as I am. See you soon! –Coach Phil

In teams of two: run 400 carrying a barbell loaded with 135/95 each person must do 3 unbroken man makers (5 DL, 5 HPC, 5 FS, 5 PP) alternating each set. Then… run another 400 carrying that same barbell 135/95

5-4-3-2-1 of deadlifts. Build to a heavy 1 rep by last set without losing control of position Diane 21-15-9 – deadlift 225/155 – HSPU (sub will be hand release push ups at double the reps)

Filthy 50 50 reps of each of the following movements – box jumps 24/20 – jumping pull ups – KB swings 53/35 – lunge steps – push press 45/35 – K2E – back extensions on GHD – wall ball 20/14 – burpees – double unders

10 minute EMOM – 3 push press at 70% 1RM rest 3 minutes 3 minute amrap – 10 v ups – 10 push ups rest 3 minutes 10 minute EMOM of 10 wall ball 20/14 rest 3 minutes 3 minute amrap of thrusters 75/55

5 sets of 5 negative pull ups or 5 sets of AMRAP chest to bar pull ups Death by pull ups – the modification for those that don’t have pull ups yet will be either ring rows or pull ups using the movable bars. Your coach will tell you which. Make these modifications strict and get tough with them.

10 minute EMOM of 3 front squats at 75% 1RM 3 RFT – 20 front squat 135/95 (take from floor) – 10 burpees

What an awesome weekend with a great group of athletes from all over the area!  Thanks to all who made it, and a special thanks to everyone who made it possible.  I feel very grateful to be a part of a great community.  Here are the results of the competition! Women’s scaled division: 1st Place–Ali Bergmann 2nd Place–Alicia Unkrich 3rd Place–Nicolette Drane Men’s scaled division: 1st Place–Josh Connolly 2nd Place–Eric Wiersema 3rd Place–Wesley Symonds Women’s RX division: 1st Place–Sonia Rodriguez 2nd Place–Jessica Wass 3rd Place–Sarah…

We are all geared up for the Tri-State Throwdown! No regular Saturday classes tomorrow (or Intro class)…instead we will be battling it out at Loras. Athlete check-in is at 7am and the first heat kicks off at 8! The order will be women’s scaled, men’s scaled, women’s RX, men’s RX. See you all there!!!

10 minutes to a heavy 3 rep tap and go power clean 10 minutes to a heavy 3 rep push press Grace – 30 clean and jerks for time 135/95

ATTENTION ALL TRI-STATE THROWDOWN VOLUNTEERS! We are having a volunteer-meeting on Friday night (the 3rd) at 6:30pm in order to go over things with all who are able to help out for the competition!  We will hand out your shirt, go over movement standards, and talk about how I intend to flow the day.  Hopefully any uncertainties can be addressed and we can all be on the same page.  I don’t intend for any of this to be very complicated, but I think it’s important…

4×10 K2E without using a kip. Move through your best possible range of motion. Concentrate on keeping arms straight, shoulders active and getting a good pelvic tilt at the top of each rep 5 minute AMRAP – 5 T2B – 10 squats rest 3 minutes 5 minute AMRAP – 5 pull ups – 10 push ups rest 3 minutes 5 minute AMRAP – 5 box jumps – 10 ground to overhead with a 45/35 plate

4×15 GHD hip extensions 12 minute AMRAP – 30 double unders – 15 KB swings 53/35

Winning. It’s a pretty cool feeling, right? The best. Conquering the competition, leaving all others in the dust, bragging rights, all that. That’s what CrossFit is all about, correct? WRONG! There is a small percentage of athletes in the CrossFit community that are games worthy (about 1%). The rest of us are just trying to be better. Our job as coaches is to find chinks in your armor, make YOU aware of them and help you to hammer them out. We will find end roads…

10 minute EMOM of 5 thrusters at 135/95 5 RFT – 400 m run – 12 thrusters 95/65

15 minutes – build to a heavy 5 rep tap and go deadlift 1 minute AMRAP deadlift 225/155 1 minute AMRAP burpees rest 4 minutes x 5

partner WOD 16 minute cap Partners will each be responsible for either even or odd reps. Partner 1 will do 1 ground to overhead at 135/95. Partner 2 will then do 2 at the same weight. Back to partner 1 for 3 reps, then partner 2 for 4. Continue in this fashion for the entire 16 minutes. Record total number of reps completed.

build to a heavy 3 rep thruster Fran 21-15-9 – thrusters 95/65 – pull ups

2 minutes row for max distance. rest 3 minutes. x 5 10 minute AMRAP – 20 unbroken double unders

build to a heavy 1 rep push press without letting the weight drop to the floor. For time: 115/75 – 10 shoulder press – 15 overhead squat – 20 push press – 25 front squat – 30 push jerk – 35 back squat

I am CrossFit Dubuque. You are CrossFit Dubuque. We are CrossFit Dubuque.  What we have here is something extraordinary, something incredibly special.  I was reminded of this again today as I worked out with 16 of my friends in the 9:30 class. At some boxes, the women are vapid and flashy.  They come in $150 lululemon outfits, made-up, hair done – looking for approval from a lustful male (or female) eye.  They are rude and unfriendly to any other woman who might pose a threat. …

accumulate 3 minutes in either a hanging L sit or an L sit on the rings. Choose whichever one you think will be harder for you. 3 RFT – 50 lunge steps – 40 sit ups – 30 lateral bar burpees

bench press – 10 minutes to find a 1RM. using 70% of your 1RM do 3 sets of 3 reps bench press 10 minute AMRAP – 25 bench press 135/95 – 25 pull ups

Fight Gone Bad 1 minute of each of the following movements with a 1 minute rest after each 5 sets for a total of 2 complete rounds. – wall ball 20/14 – sumo deadlift high pull 75/55 – box jumps 24/20 – push press 75/55 – row for calories  

The registration limit has just been increased, so sign up now!  Slot are filling up fast! http://www.thegaragegames.com/events/tri-state-throwdown/

5 min AMRAP – 10 v ups – 10 push ups build to heavy 3 rep front squat, cleaning the weight into position for time: 10-8-6-4-2 of front squat 135/95 5-10-15-20-25 of toes to bar

5 x max effort 500m row. 5 minutes rest in between attempts

If you haven’t registered for the Tri-State Throwdown, it’s time to get on it!  Registration closes at the end of next week, and slot are filling up fast!  There are only about 13 left…. Also, if you plan on volunteering, please register as a volunteer so we can get a head count and a t-shirt size.  Thank you! Registration can be done here: http://www.thegaragegames.com/events/tri-state-throwdown/

a1) 5 minutes to find 1RM back squat then a2) 5×5 back squat at 75% of new 1RM b) 12 minutes – even minute do AMRAP back squats 135/95 – odd minute do single unders count total back squat reps

a) 5×5 negative pull ups (5 second descent) or 5 x AMRAP chest to bar pull ups b) 14 minute AMRAP – 7 pull ups – 7 box jumps

a) GHD hip extensions – 20 reps then hold in prone extension as long as possible x 2 with 2 minutes rest in between sets b) 10 minute EMOM – 5 deadlift 225/155 – 10 push ups rest 5 minutes 10 minute EMOM – 5 deadlift 185/115 – 5 bar facing burpees

partner wod Run 400 (both must run together) 50 deadlifts 225/155 50 shoulder to overhead 135/95 50 toes to bar 50 commando pull ups (may use partner assistance to complete reps) Run 400 (both must run together)

2 minute AMRAP – thrusters 75/55 rest 2 minutes 2 minute AMRAP -double unders rest 2 minutes 2 minute AMRAP thursters 95/65 rest 2 minutes 2 minute amrap – double unders rest 2 minutes 2 minute AMRAP – thrusters 135/95 rest 2 minutes 2 minute AMRAP – double unders rest 2 minutes 2 minute AMRAP – thrusters 165/115 rest 2 minutes 2 minute AMRAP – double unders

a) review 2 pull deadlift then apply to the power clean. Keep weight back on heels and shoulders over the bar for the start position. Receive the bar in a good rack position. Build to a heavy 3 rep with great form. b1) row 1K. No rest then b2) 30 cleans 135/105

Come out tonight (Wednesday) at 7:30pm for a Muscle Up Clinic!  Only $10 at the door for CFD members!

a) 20 wall ball to an 11/10′ target 20/14 rest 20 seconds AMRAP pull ups rest 2 minutes x 4 b) 3 RFT – run 400 – 15 wall ball -15 pull ups

a) hang power snatch – build to a heavy 3 rep. Concentrate on good positioning, aggressive pulls and getting yourself underneath the bar. b) 21-15-9 – hang power snatch 115/75 – box jump 24/20

Hey CrossFit Dubuquers! I wanted to take a quick moment to feed off of Phil’s excitement for the month of April just to let you know how lucky I feel to have become a part of such an awesome community! Eight months ago I moved here from Bloomsburg, Pennsylvania. It’s a super small town in the north east part of the state. I worked an early morning shift at a locally owned fitness center as a personal trainer. It was the kind of place “where…

a) front squat 3-3-2-2-1-1. Start at 75% 1RM and build heavier from there. b) 16 minute AMRAP – 3 front squats 115/75 – 3 sit ups – 6 front squats 115/75 – 6 sit ups – 9 front squats 115/75 – 9 sit up continue increasing each round by 3’s in the time remaining

10x200m sprints. Rest 3 minutes in between rounds. Hip flexor mobility. Mobility related to 13.5

3 minutes – prone hold on GHD as long as possible. In the time remaining do as many ab mat sit ups as possible. 3 rounds with 3 minutes rest in between each round. 2 minutes – ME UB pull ups. In the remaining time do as many  push ups as possible. 3 rounds with 2 minutes rest in between each round. Mobility related to 13.5

10 minutes – do 2 push press at 65% 1RM every 30 seconds 12 minute AMRAP – 5 push press 135/95 – 10 front squat 135/95 – 20 double unders

Learn Muscle Ups from a pro this Wednesday at 7:30pm from Coach John!  Only $10 at the door…RSVP on WODhopper!

deadlift 1 1/2’s – pull to knees, then tap and go up to full extension. Build to a heavy 1 rep. 5 RFT – 400m run – 21 deadlifts 185/115

for time: 50 lunge steps 25 chest to bar pull ups 50 box jumps 24/20 25 burpees with a tuck jump 50 hip extensions 25 ring dips 50 K2E 25 wall ball 2fers 20/14 50 sit ups 25 commando pull ups (you will be rotated 90 degrees to your normal position. Pull from full extension and touch your shoulder to bar. Alternate shoulders every rep)

April CFD Newsletter April is going to be an exciting, busy month for us, which will hopefully result in things getting better for everyone at CFD!  There’s a lot on the horizon and it’s borderline overwhelming, but that’s the kind of workload that motivates me.  Here’s what’s happening: –The TRI-STATE THROWDOWN is only a month away!  May 4th will be the Dubuque area’s first Garage Games CrossFit competition hosted at Loras College.  We have scaled and unscaled male and female divisions, so if you’re interested…

Wedding Day WOD this is a partner wod, so saddle your bad self up with someone and get after it! During this workout, one person will work while the other does a static hold on a type of movement. The working partner can only do work while the other is in that hold position. If the holder drops out, partners must switch. The required number of reps for each movement must be completed before the pair is allowed to move on. Both partners reps will…

Nicole and Sheena’s Wedding day WOD For time:                       You’ll have to wait till tomorrow……cue suspenseful music

Hello CrossFit Dubuque – In late February was approached by a few of our athletes about a nutrition challenge, so I decided to find a program that would help anyone involved make some life-long changes.  This is NOT a diet.  The focus of this challenge is to EAT REAL FOOD and to kick our cravings for sugar and other foods that make us unhealthy.  Everyone in this challenge may have different goals and different results.  My hope is that it helps everyone develop a healthier…

10 minute EMOM of 30 double unders WOD–for time: 75 abmat sit ups 21-15-9 – OHS 95/65 – C2B pull ups 75 ab mat sit ups

a) low back and hamstring mobility – 10 minutes b) 8 min AMRAP – deadlift @ 85% 1RM c) 5 RFT – 5 deadlifts 225/155 – 15 box jumps 24/20

a) 3 attempts at ME UB T2B. Rest 2 minutes between attempts b) 3×2 minute prone holds on GHD. If unable to hold the full 2 minutes, hold as long as possible. Rest 3 minutes between sets. c) 5×20 UB wall ball 20/14 to 11/10′ target. Rest 1 minute between sets.

a) 10 minute EMOM – front squat for 2 reps at 80-85% 1RM b) 5 RFT – 5 front squats 185/105 (must be cleaned into position) – 25 lateral bar jumps

a) 10 minute AMRAP of 3 power cleans at 75% 1RM rest 3 minutes b) Elizabeth (with a twist) 21-15-9 cleans 135/95 ring dips * EMOM of 5 burpees

If anyone needs to come in on Sunday to test for 13.3, I will be opening up at 1 to start running heats! See you then! –Coach Phil

13.3 12 minute AMRAP – 150 wall ball 20/14 to a 10/9′ target – 90 double unders – 30 muscle ups

a) 5×5 pull up negatives or 5 sets max reps weighted C2B b) 5 RFT – row 300m – 9 thrusters 95/65 – 9 pull ups

a) build to a heavy 3 rep power snatch with a touch and go at the bottom. Regripping the bar on the floor is not allowed. Feet must also remain in position on the floor. b) Isabel – 30 snatches for time 135/95

a) Row 1K for time b) 3 attempts at max reps unbroken wall ball. You must keep moving during each attempt. Stopping or dropping the wall ball marks the end of that attempt. c) thoracic spine and IT band mobility

Deadlift 5×5 at 75-85% 1RM 21 minute AMRAP – 7 kb swings 72/53 -14 abmat situps – 28 double unders

Front squat 30 reps at 65% 1RM rest 3 minutes 5 minute AMRAP of Cindy rest 3 minutes OHS – 30 reps at 55% of your 1RM rest 3 minutes 5 minute AMRAP of Cindy then you have 5 minutes to your best front squat effort for a single rep

13.2 10 minute AMRAP – 5 shoulder to overhead 115/75 – 10 deadlifts 115/75 -15 box jumps 24/20

2 RFT – 25 box jumps 24/20 – 25 jumping pull ups – 25 KB swings 53/35 – 25 walking lunge steps – 25 knees to elbows -25 push press 45/35 – 25 hip extensions – 25 wall ball 20/14 – 25 burpees – 25 double unders

3 min AMRAP – row for calories rest 3 minutes 3 min AMRAP – 95/65 pound overhead squat rest 3 minutes 3 minute AMRAP – push ups rest 3 minutes 3 minute AMRAP – chest to bar pull ups

20 min AMRAP – 10 thruster 75/55 – 30 bar jumps

Snatch grip deadlift – use 50% of your 1RM regular deadlift for 5 sets of 10 reps. The standard is a touch and go, no regripping at the bottom. 5 RFT – 10 snatch grip dead lifts 205/135 – 20 hand release push ups  

Shoulder press 1-1-1-1-1 push press 3-3-3-3-3 12 minute AMRAP of: 3 sit ups, 3 T2B, 6 sit ups, 6 T2B, 9 sit ups, 9 T2B… Continue as many rounds as possible, increasing by 3 reps each round in the 12 minutes.  

13.1 17 Minute AMRAP 40 burpees 30 snatches 75/45 30 burpees 30 snatches 135/75 20 burpees 30 snatches 165/100 10 burpees as many snatches as possible in the time remaining at 210/120

10 minute row for max distance 5×5 weighted ring dips or 5×5 negative ring dips 3-5 seconds each rep

3/7 Fitness -10 minute EMOM of 3 power snatch at 65% of 1RM then for time: 21-15-9 – power snatch 95/65 – overhead squat 95/65   Competition – 10 minute EMOM of 3 hang squat snatch at 95/65 For time: Amanda 9-7-5 – muscle ups – squat snatch 135/95  

– 5×5 negative pull ups for 3-5 seconds each rep or 5×5 weighted pull ups Tabata Something Else – pull ups – push ups – sit ups – squats You may only keep the lowest round for each movement. Hit the first round hard and try and hang on to that number.

Hey everyone, we are cancelling the afternoon and evening classes today. The roads are bad and not getting better. Stay home and be safe. We’ll see everyone tomorrow!

5 minute AMRAP – 10 wall ball 20/14 – 10 sit ups – 200m row rest 5 minutes 5 minute AMRAP – 5 pull ups – 10 push ups – 15 squats rest 5 minutes 5 minute AMRAP – 5 burpees – 10 slam ball – 20 double unders rest 5 minutes 5 minute AMRAP – 10 wide grip push ups – 10 toes to bar – 20 p bar jumps

Open WOD Testing! This week starts the first week of the CrossFit Open!  If you’re registered for the Open and would like an affiliate to do your WODs, here is the schedule for when you can drop-in and knock them out! Thursdays at 10:30am or 6:30pm we will dedicate to testing the Open WODs.  If you are a member, this doesn’t cost you anything, but if you’re not a CFD member, standard drop-in rates will apply. Saturday morning WODs will also be the Open WODs.…

CrossFit Total 3 attempts for a 1RM on each of the following: – strict overhead press – back squat – deadlift

12.4 12 minute AMRAP: – 150 wall ball 20/14 – 90 double unders – 30 muscle ups

For time: 120 KB swings 72/53. – every time the KB is put down, do 5 burpees before resuming.

Hello CFD! It’s almost March and we’re all officially sick of the Midwest weather. Once this weather starts to break, you can count on being outside more often! Run mechanic clinics will get started up once it’s nice out, so if you’re looking for an opportunity to fix your jacked-up running, that’ll be a good opportunity to do so! Here’s what’s coming up in the near future: –The WOD will now be posted in a separate blog that can be found along the main menu.…

10 minute EMOM of 3 front squats at 75% of 1RM. Advanced will do 3 squat cleans (not power clean into front squat) 185/95 Fitness 21-15-9 – front squat 135/95 – ring dips Competition 9-6-3 – clean 225/135 – muscle ups

Can’t find the WOD? We moved it! Click the WOD tab on the menu to view all WODs from now on.

15 minutes work on pull ups. For time: – 50 burpees – 100 jumping pull ups – 50 burpees or – 100 burpee pull ups (no modifications allowed. Must be done as written)

back squat – 2×20 at 50% 1RM For time: – 25 KB swings 72/53 – 50 goblet squats 72/53 – row 750m – 50 goblet squats 72/53 – 25 KB swings 72/53

15 minutes to a heavy 1 rep power snatch. for time: 15-10-5 – ground to overhead 155/105 – toes to bar

Great job to everyone who competed this last weekend! I’m proud of you all and hope it was an awesome experience. Now let’s get back to the box and hit it hard to gear up for the Open!

12.3 18 minute AMRAP – 15 box jumps 24/20 – 12 push press 115/75 – 9 toes to bar

2 sets of ME UB glute ham raises 2 sets of ME UB GHD sit ups For time: 50-40-30-20-10 – ab mat sit ups – p bar jumps (use oly bar and plates)

– 200 double unders for time – overhead squat – find your 1 rep max. We are looking for full depth and correct posture throughout the entire movement

Deadlift – 5×3 at 85% of your 1RM. Hold full extension at the top for 3 seconds then tap and go at the bottom, no regrip. 5 RFT – 5 deadlifts 225/155 – 10 bar facing burpees

Hey CFDers, our Goals Board is up!  Here’s how it’ll work:  You write your name, something you suck at that you want to improve, and what you’re doing to get better at it.  Even throw a date in there you want to have your goal achieved by for good measure.  That way, when you try to blow out of class early because of some made-up dentist appointment, skip mobility when your flexibility sucks, or never get better at doubles or pullups because you don’t do them, we…

10 minute EMOM of bench press at 75% of your 1RM for 3 reps 4 rounds – row 500m – max reps unbroken bench press 155/95 – rest 2 minutes between each round record total time and total bench press reps

Hope FGB format – power snatch 75/55 – burpees – box jumps 24/20 – thrusters 75/55 – chest to bar pull ups

12.2 Snatch ladder 30 snatches 75/45 30 snatches 135/75 30 snatches 165/100 as many snatches as possible 210/120 10 minute cap

7 minute AMRAP – 7 wall ball to a 12′ target 20/14 – 7 ring rips then take 10 minutes to find your ME UB GHD sit ups OR weighted ab mat sit ups 25/15. then 7 minute AMRAP – 21 air squats – 21 p bar jumps (use an oly bar with weight on it)

Happy Valentines Day This is a couples wod. Decide among you who is doing the chasing and who is being chased. The chaser will put their dates weight on a bar. The partner being chased will run away. This will be accomplished by doing a bar facing burpee over your partners bar. Simulating picking up your date, the chaser will do a clean and jerk with the bar. The wod will go like this: 25 minute AMRAP – 1 clean and jerk – 1 bar…

Double unders 5-10-15-20-25-20-15-10-5.  

10 sets of 2 back squats at 80-85% of your 1RM. 20 minute cap. Then… Death by front squats 95/65. Weight must be cleaned into position every round.

3 RFT – row 500m – 21 KB swings 53/35 – 12 pull ups (remember it is still chest to bar month…) then you have 2 minutes to find a 1RM shoulder to overhead. You may use any method you choose, strict press, push press or push jerk. You must, however, load your own bar and get it back to the rack on your own if you drop it. Full control must be shown at the tio of the movement – arms at full extenstion,…

2/9 12.1 7 minute AMRAP – burpees with a 2 handed touch to a target 6″ above your maximum standing reach

2/8 15 minutes work on pistol squats 3 RFT – 20 pistol squats (alt each rep) – 10 deficit push ups 45/25 – rest 2 minutes after all 3 rounds are complete. Repeat 2 more times all the way through.

Hey CFDers, just wanted to give you all a heads up in case you hadn’t figured it out yet:  We are posting all the WODs on the upper-left corner of the screen only (the spot right underneath the CFD logo.  This way, we can save the main area (the area this announcement is written in) for blog postings and other announcements, and the daily WODs can be tucked away in their corner for you to look at when it’s time to see what that day’s…

2/7 10 minutes – using 70% of your front squat 1RM, do 2 reps every 30 seconds 21-15-9 – thrusters 95/65 – box jumps 24/20  

2/6 15 minutes to a heavy power snatch. Don’t sacrifice form for a bigger number. You’re not doing yourself any favors by beating in inefficient form in the hopes of “winning” the strength portion of the wod. Cindabel 10 snatches 135/95 5 rounds of Cindy 10 snatches 135/95 5 rounds of Cindy 10 snatches 135/95

2/5 5 minute AMRAP – 10 wall ball 20/14 – 5 burpees rest 5 minutes 7 RFT – 10 wall ball 20/14 – 5 burpees rest 5 minutes row 2K max effort

2/4 Retest deadlift 1RM using the clean grip. Diane 21-15-9 dead lifts 225/155 hand stand push ups

2/2 Fran 21-15-9 – thrusters 95/65 – pull ups we will run this in heats so that each athlete will have judges. Coaches will brief on standards of movement and athletes will receive “no reps” for not meeting the standards.

What’s up CrossFit Dubuquers? Did anyone see the story on Channel 9 news last night??  How awesome was that?  They did a great job of making us look good, and I’m proud of all the CFD athletes who represent us each and every day.  As soon as I get my hands on a copy of the story, and assuming I get permission to upload it, I will get it online for everyone to see who may have missed it. We’re already approaching the second month…

2/1 row 5 x 1k sprints  

1/31 10 minute EMOM – 5 front squats at 50% of your 1RM. You must clean this weight into position every round. 3 RFT – 50 lunge steps – 40 P bar jumps – 30 GHD sit ups or 60 ab mat sit ups (you may only do GHD sit ups if you have full range of motion. BOTH hands must touch the ground each rep at the bottom and both must touch the foot pads at the top. This decision will be up to…

Classes today are cancelled due to the weather!  Road conditions are terrible, so if you don’t have to be out and about, PLEASE STAY HOME!  Let’s live to WOD another day 🙂 If roads clear up later, maybe we can host an evening WOD time or two tonight…!

1/30 15 minutes to find max reps UB kettlebell swings 53/35 (advanced uses 72/53)   For time: – 100 kettlebell swings (use same weight from the ME UB attempt) – EMOM 20 double unders

http://www.youtube.com/watch?v=1K6EdIB8AcM

I have had a concept on my mind for a little while now, and I think it’s about time I put it out there for everyone—CFD athletes and others—to see.  Who are we?  Have you taken a step back recently and really looked at us for who we are and how we fit into society?  Maybe that sounds a little dramatic to put it that way, but I had a bit of a slap into reality the other day.  I live, work, and socialize around…

1/29 15 minutes to find ME UB pull ups. Kipping is NOT allowed! We are looking for a dead hang  pull up. Keep your wrists and shoulders active and wrap your thumbs around the bar. 15 minute AMRAP – 5 dead hang pull ups – 10 hand release push ups – 15 squats

1/28 10 minute EMOM – power cleans for 3 reps at 70% of your 1RM 5 RFT – 15 deadlift 155/95 – 10 power clean 155/95 – 5 burpees

1/26 in teams of 2, complete the following: – row 1500m – 100 push ups – 200 sit ups – 300 squats – row 1500m This workout will be done as a chipper. This means that each movement must be completed before moving on to the next. Each team will also have a Pet Rock (45lb plate) that is NOT allowed to touch the ground at any point during the wod. If you get tired of holding your pet rock, you must trade off with…

1/25 10 minutes to build to a heavy 3 rep push press. This is NOT a max effort! We do not want to see an all out effort for this lift. 5 RFT – row 500m – 15 thrusters 75/55 – 15 chest to bar pull ups – 15 burpees

Check it out guys and gals, there’s a team competition coming up at Kilo if you’d like to check it out! http://crossfit2point2.com/battle-for-the-five-seasons/

1/24 4×15 hamstring raises on GHD For Time: 50-40-30-20-10 – ab mat sit ups without the use of the arm swing. Frog leg position, arms folded across chest, shoulders must cross the vertical plane of your hips 25-20-15-10-5 – wall ball 20/14 to a 10′ target

1/23 15 minutes work to a heavy 2 position clean. We are looking for the most weight you can successfully do with good form. Do not count the weight if you are receiving the bar below the rack position. For time: 30 two position cleans 135/95. EMOM 5 ring dips

Attention women of CFD! We will be holding WOMEN ONLY clinics starting in February! Each clinic is 1hr long, $10 cash at the door and coached by Vanessa. Please RSVP on WODHOPPER to attend. Here is the schedule: Mon @ Noon, Wed @ 2pm, Sat @ 8am. WEEK 1: Feb 4th, 6th, 9th. PULLUPS (Choose your own adventure! Kipping, Strict Progressions, Bands, Ring Rows) WEEK 2: Feb 11th, 13th, 16th. DOUBLE UNDERS (Stop whipping yourself and become a double under ninja!) WEEK 3: Feb 18th,…

1/22 death by pull ups death by push ups *advanced – 10 minute EMOM – 3 muscle ups then 10 minute EMOM 4 HSPU shoulder and T spine mobility

1/21 overhead squats 3×5 at 40-50% of your 1RM back squat front squat 5×3 at 60-75% of your 1RM back squat back squat 7×1 at 90-95% of your 1RM back squat

1/19 5 rope climbs 5 clean and jerks 145/105 4 rope climbs 4 clean and jerks 165/115 3 rope cllimbs 3 clean and jerks 185/125 2 rope climbs 2 clean and jerks 205/135 1 rope climb 1 clean and jerk 225/145

1/18 bent over rows – 10 minute EMOM of 5 reps at 135/95. Keep weight on your heels, back at neutral and do not bounce the weight up into position. Hook grip is mandatory. 5 rounds of hollow rocks – 30 seconds work : 30 seconds rest 5 rounds of hollow holds on GHD 30 seconds work : 30 seconds rest 5 RFT – 10 T2B – 5 burpees

1/17 15 minutes to your best set of UB (unbroken) double unders For time: – 100 doubles – 75 squats – 50 sit ups – 25 pull ups – 50 sit ups – 75 squats – 100 doubles

1/16 Buy In: row an ME (maximum effort) 500m strict overhead press 5-5-5 push press 3-3-3-3 push jerk 1-1-1-1-1 Cash out: repeat your ME 500m row. If your time varies by more than +/- 5 seconds then do 2 burpees for every second outside of the variance. record your best lift for each movement.  

1/15 5×3 (5 sets of 3 reps) at 80-90% of your 1RM power clean. This is a touch and go at the bottom. No regripping and resting on the floor! 10 minutes – every 30 seconds perform the following: – 1 power clean 135/95 – 1 hang power clean 135/95 – 1 push jerk 135/95 *advanced use 185/135

1/14 Accumulate 2 minutes in hanging L-sit 5 rounds – 7 reps lowering yourself from an inverted hang with straight arms and straight legs. – 15 ring push ups This is NOT for time but for form. Don’t rush through these movements, but instead concentrate on holding a tight core and controlling your body throughout the entire range of motion. WOD demo (wmv) WOD demo (mov)

1/12 15 minutes to a heavy 3 rep OHS. This is not a 3RM so be sure to leave a little in the tank. 6 RFT – 6 OHS 135/95 – 12 T2B OHS must be power snatched into position.

1/11 Drill on row technique. Power through heels, focusing on efficient, powerful strokes. Jackie for time: – row 1000m – 50 thrusters 45/35 – 30 pull ups

1/10 15 minutes to a heavy 3 rep push press. This is NOT a 3RM. We are looking for 80-90% max effort. Leave just a little in the tank. 7 minute AMRAP – unbroken power clean 135/95-7 reps – unbroken push press 135/95 – 7 reps you may rest in between movements setting the bar down. Once you start the rep however, you must do all the reps for that movement unbroken. Advanced will use 185/135.

1/9 4×10-15 GHD hamstring raises (use band assistance if needed) rest 2 minutes 5×20 wall ball shots unbroken (20/14). Rest 1 minute in between sets while holding ball) rest 2 minutes 5 sets of max reps double unders. 1 minute work, 1 minute rest

1/8 20 minute EMOM of – even minute – front squat at 70% of your 1RM for 3 reps – odd minute – 9 HR push ups (advanced do 6 HSPU without kip) Then: Tabata p-bar jumps Tabata sit ups  

1/7 15 minutes to a 1RM deadlift. You must use your clean grip. Alternate grip is not allowed. For time: 15-12-9 of – deadlift at 55% of your clean grip 1RM (clean grip must also be used here) – standing broad jumps (8’/6′) If you are unable to make it to today’s WOD, you will need to come in and get a 1RM on your clean grip dead. We will be retesting in 4 weeks, so this data is crucial.

1/5 partner wod each team must complete the following: – 100 goblet squats 55/35 – 100 KB swings 55/35 – 100 burpees – 100 walking lunge steps work can only be done while the non working partner is holding a low overhead squat with a 45/35 pound bar. If the team is coed, both partners will use the 45 pound bar for the OHS hold.

1/4 4 RFT – 50 double unders – 25 pistol squats (alt legs each time) – 5 burpees

1/3 5 rounds of max reps – bodyweight bench press (your body weight on the bar) – pull ups There is no time component to this wod. Get as many unbroken reps each round as possible

1/2 row 1000m 100 push ups 10 snatches 135/95  

12/31 Partners – 12 minutes to find a 1RM snatch and clean and jerk. Add total weight for both people on both lifts. Each may make as many attempts as needed as long as BOTH partners get at least one successful lift on each movement and the time limit is not exceeded. Partner WOD 12 minute AMRAP – 12 thrusters 95/65 – 12 box jumps 24/20 – 12 toes to bar One partner will work while the other partner does 12 buprees. As soon as…

12/29 Team DT meets Karen in teams of two, complete the following each: 5 rounds of: – 12 deadlifts 155/105 – 9 hang power cleans 155/105 – 6 push jerks 155/105 – 30 wall ball 20/14

12/28 Elizabeth 21-15-9 – Cleans 135/95 – ring dips

12/27 Annie 50-40-30-20-10 – double unders – sit ups

We are back to our regular hours starting first thing tomorrow morning (12/27) for the rest of the week!  The only changes are as follows: 12/31 – 5:15, 6:30, 9:30, 1:00, 3:00 1/1 – CLOSED After that, we’re back to normal.  New Foundations classes start up on the 7th, so get signed up soon! Also, if you haven’t heard, we are hosting our 1-year anniversary open house party this Saturday, the 29th at 1pm.  Here is a link to the Facebook event: https://www.facebook.com/events/515382621829680/

12/26 Cindy 20 minute AMRAP of: – 5 pull ups – 10 push ups – 15 squats

Check out the new trainer bios!  Enjoy your day with family and we will see you back at the box tomorrow! April Elsbernd Vanessa Holste

12/25 Your task today is to open all of your presents from the low squat position! Hopefully you don’t get a ton of presents….

12/24 12 Days of Christmas CFD Style 1 KB snatch 55/35 2 K2E 3 burpees 4 squats 5 gooollldennnn kb swings 55/35 6 goblet squats 7 hand release push ups 8 sit ups 9 box jumps 24/20 10 slam ball 11 wall ball 20/14 to a 10′ target 12 HSPU   This will be done exactly in the fashion of the 12 days of christmas song. Start at 1, go to 2 down to 1, 3 down to 1, etc… Bonus points for anyone that…

The Midwest Garage Games competition is open for registration!  February 16th will be the area’s first Garage Games competition hosted at Loras and run by CFD.  Check it out and register as an athlete or a volunteer.  We hope to see a lot of people there, both as competitors and as spectators! http://www.thegaragegames.com/events/tri-state-throwdown/  

12/22 in teams of 4: 100 ground to overhead for time 115/75 – one team member will be on the rower rowing a 500. 2 of the team members will hold a bar overhead with 135 if the pair is female, 185 if it is co-ed and 225 if it is all male. The 4th will work on the ground to overheads. Work can only be done while the bar is overhead. When the rowing member finishes the 500, all athletes must switch. Each team…

12/21 Front Squat 5-5-5-3-3-3-1-1-1 Continue to build weight as you progress through the sets. We are not necessarily looking for a PR, but would like you to concentrate on depth, form and stability. If a PR happens, great! If not, count progress, not perfection. 5 minute AMRAP (Time permitting) – 25 p bar jumps – 25 squats

We are canceling classes for the rest of the day due to worsening road conditions and very low attendance. Stay safe and enjoy your snow day!

12/20 5 rounds of 20 wall ball shots at 20/14. All 20 must be unbroken. Rest 1 minute in between each successful round while still holding the med ball any way you choose. 15 minute AMRAP – 5 pull ups – 25 double unders

Holiday Schedule 12/24 – 5:15, 6:30, 9:30, 1:00 12/25 – CLOSED 12/26 – 9:30, 1:00, 5:30 12/27 -12/30 – normal hours 12/31 – 5:15, 6:30, 9:30, 1:00, 3:00 1/1 – CLOSED

12/19 row 4 x 500m. Rest at a 1:1 ratio. If you if the pace changes by +/- 5 seconds there is a 15 burpee penalty that will be done at the completion of all 4 intervals 15 minute AMRAP – 10 deficit push ups(hands on 25lb plates, chest touches the floor) – 10 toes to bar

7:30pm tonight is a handstand clinic by John, $10 at the Door.   Also, don’t forget that tomorrow is our ugly holiday sweater day! All class times wear an ugly sweater for the WOD 🙂

12/18 10 minute EMOM of 3 OHS at 75% of your last 1RM. 20 minute AMRAP – 5 OHS 95/65 – 5 burpees

12/17 15 minutes to a 3RM thruster 21-15-9 – thruster 95/65 – sit ups – hand release push ups

12/15 Partner WOD For time: 100 push ups 100 sit ups 100 pull ups 100 squats work may only be done while your partner is in a plank position. If you drop out of the plank, you must switch. Work can be divided unevenly as long as the plank position is held.

12/14 Graren For time: – 75 squat clean wall ball shots 20/14

12/13 5 RFT – 20 box jumps 24/20 – bear crawl to rig – 20 K2E – crab walk back to boxes * boxes will be set up on line by the ropes

12/12 21-18-15-12-9-6-3 – KB swings 55/35 – push ups – double unders

Mobility clinic tonight at 7:30pm with John and Phil. $10 at the door, sign up on WODhopper and we will see you there!

12/11 15 minutes to find a 1RM for hang power clean For time: – row 1K – 50 pistols, alternate legs each rep – 30 hang cleans 225/135

12/10 back squat – 5×3 @ 75% of your 1RM. Get low with these. We want to see hips well below knees. Tabata strict pull ups or ring rows. rest 2 minutes Tabata strict ring dips rest 2 minutes Tabata bottom to bottom squats

12/8 3 RFT – 30 wall ball – 30 push press 95/65 – 30 box jumps 24/20 – 30 squat cleans 95/65 – 30 calorie row

Hello CFDers!  I just wanted to write up a quick blog to inform everyone of upcoming events and close out the year.  It has been an awesome first year in business and I couldn’t be happier.  I talked enough about that on my Thanksgiving blog, so I won’t go into how proud I am of everything we have built together at CFD! To close out 2012 at CFD, I want to have an open house.  I should have had it closer to the beginning of…

12/7 Barbara 5 RFT with a strict 3 minutes rest in between each round of: – 20 pull ups – 30 push ups – 40 sit ups – 50 squats

12/6 5 min AMRAP – snatch grip deadlift at 60% of your last regular grip 1RM 15 minutes to a 1RM hang power snatch 30 hang power snatch for time at 70% of your 1RM. Do 20 split jumps every time the bar hits the ground before you resume the snatches.

12/5 5 minutes SOTTS press to warm shoulders up. Get as heavy as possible without losing standards. 10 minutes to a 5RM overhead squat. Aim for above 70% of your last 1RM. 12 minute AMRAP – 12 overhead squats 95/65 – 36 double unders

12/4 10 minute EMOM – ring rows – 5 reps 4 x 15 GHD hip extensions or 4×10 GHD hamstring raises (only if you are proficient at the hip extension – coaches discretion) Turkish get up and down – 30 reps for time at your best possible weight

12/3 15 minutes to a 1RM bench press 7 minute AMRAP – 7 bench press at 70% of your 1RM – 7 pull ups – 7 knee to elbow

12/1 partner WOD as a pair you must complete all reps, but you have to alternate every rep. 135/95 – 30 deadlifts – 30 power cleans – 30 front squat – 30 push jerks  

11/30 Holy Shindy! 20 minute AMRAP – 5 pull ups – 10 push ups – 15 squats EMOM – 3 burpees.

11/29 7 minute AMRAP – burpee box jumps 24/20 rest 5 minutes 7 minute AMRAP – ab mat sit ups (frog leg position) – 15 reps – 5 push ups rest 3 minutes 5 minute AMRAP – box jumps 30/24

11/28 12 minute cap – row 500m – in the remaining time find a 1RM overhead squat 12 minute cap – row 500 – in the remaining time find max effort UB pull ups 12 minute cap – row 500 – in the remaining time find ME UB KB swings 53/35

11/27 15 minutes to a 3RM power clean and single jerk (touch and go, no regripping at the bottom). To clarify – this means that you will do 3 power cleans without regripping with the weight on the floor, THEN you will have to jerk the weight overhead. rest 2 minutes 3 attempts at ME (max effort) UB (unbroken) ring dips. Must start from lockout position at the top and shoulder must touch rings at the bottom. 15 minute time cap rest 2 minutes 5…

11/26 back squat – 15 minutes to a 3RM. Concentrate on torso control. Keep the elbows driven down towards the ground, not up in the air. Don’t let your chest dip down, drive the heels hard into the ground. 50-40-30-20-10 – air squats – double unders

11/24 ytfiF yhtliF – 50 double unders – 50 burpees – 50 wall ball shots 20/14 – 50 back extensions – 50 push press 45/35 – 50 knees to elbows – 50 walking lunge steps – 50 KB swings 53/35 – 50 jumping pull ups – 50 box jumps 24/20  

11/23 3 min AMRAP of OH squats 95/65 *rest 3 min* 10 minute AMRAP – 15 squats – 10 sit ups – 5 push ups *rest 3 min* 10 minute AMRAP – 200 m lateral shuffle – 20 lunge steps – 10 slam ball shots

Hey everyone, I wanted to take a moment of time to express how grateful I am to have you all in my life and the success during this first year of business at CFD.  My life has gone many different directions since I left home at the age of 17 to join the Army, and I would have never guessed at 28 I would be sitting here reflecting on a year of owning my own business doing what I love every single day.  It’s weird…

11/21 10 minutes – find 1RM shoulder press. Do not unhinge knees to start the movement! 10 RFT – 10 wall ball 20/14 – 10 knees to elbow – run 100 meters (pull up rig to mailbox and back to rig)

11/20 10 minute EMOM – 5 strict pull ups. If you are unable to perform strict pull ups, coaches will set your scaling for ring rows. 10 minute AMRAP – 10 pull ups – 20 split jumps 5 minute AMRAP – double unders    

Hey everyone, we want you guys to have a heads up about some schedule changes, both temporarily for this week’s upcoming Thanksgiving and permanently starting in December. For this week, we will be cancelling the 6:30pm WOD and replacing it with the Foundations class on Wednesday, the day before Thanksgiving (the 21st). All classes on the 22nd, Thanksgiving Day, will be cancelled.  We hope you all have a great holiday! We will be running less classes on Black Friday, the 23rd, due to the fact that we…

11/19 10 minute EMOM – 3 front squats at 75% of your 1RM Death by Thrusters 95/65 Happy Monday everyone!

11/17 Fight Gone Bad 3 five minute rounds with 1 minute rest in between. 1 minute will be spent at each of the following movements – wall ball 20/14 – sumo deadlift high pull 75/55 – box jumps 24/20 – push press 75/55 – row for calories Keep a continuous running score. Log each round’s score then add all rounds for total score.

11/16 15 minutes to a 1RM push jerk. Split jerk is not allowed. Pressing out is not allowed. You must recieve the bar with locked elbows overhead for the lift to count. DT 5 RFT – 155/105 deadlift – 12 reps – 155/105 hang power clean – 9 reps – 155.105 push jerk – 6 reps

11/15 Tabata WTF? – slam ball – barbell push press 65/45 – double unders (p bar jumps will be subbed at a 2:1 ratio) – wall facing squats

11/14 10 minute EMOM – 3 reps at 80% of your most recent 1RM deadlift 3 RFT – 25 back extensions (or good mornings – coach will set weight) – 15 burpees – 5 deadlift 275/205 * advanced – 5 rounds

11/13 15 minutes to a squat clean 1RM. You MUST recieve the bar at the bottom of your squat position. The lift WILL NOT be counted if you power clean the weight then squat underneath it. For time: 5 rounds of Cindy 15 squat cleans 135/95 5 rounds of Cindy

CFD athletes, friends and family are all invited to come out on November 27th for Dr. Koneru’s Presentation at 7:00pm!  We are very excited to host this and are honored to be a part of this awesome project right here in Dubuque.  Please feel free to bring family or friends–really anyone who may find the information useful. If you have never heard of the Iowa Mind Body Institute, it’s a progressive approach to educate people on what exactly constitutes a healthy lifestyle.  Here is an…

11/12 Veterans Day Hero WOD Griff run 800 meters run 400 meters backwards run 800 meters run 400 meters backwards OR… Randy 75/55 power snatch – 75 reps for time OR…if you’re feeling especially thankful for the service of veterans, DO BOTH

11/10 30 handstand push ups 50 back extensions 30 knees to elbows 30 deadlifts 225/155 30 dumbbell push press 40/20 50 KB swings 53/35 20 calorie row 10 muscle ups Giddy up…

Paleo Testimonial The following is a testimonal from my brother Cris regarding the paleo diet. For those of you that have been considering and/or doubting paleo, this is a very useful read. Granted Cris is my brother and I did ask him to write this testimonial because his story is amazing and I’m very proud of him, but he didn’t recieve any special help from me. Most of the information he got from The Paleo Solution by Robb Wolf. We had a few conversations getting…

11/9 GHD work on sit ups. Work on stabilizing your midline and pulling with the hip flexors. Coaches will your range of motion based on stability. Gracabel 30 clean and jerks for time 135/95 rest the amount of time it takes you to do Grace then: 30 snatches for time 135/95

11/8 15 minutes handstand work. If you are already comfortable in the handstand then work on the push up in this position. If you are not, then work on becoming stable upside down. If you are not ready yet for this, then work the regular push up, focusing on a stable midline and moving your entire body as one unit.   5 RFT – 9 pull ups – 9 HSPU

11/7 3 attempts at your best 500m row for time 3 RFT 50 double unders 50 abmat sit ups Advanced scaling – if you have a full range of motion and neutral spine control on the GHD sit up, you may sub 25 GHD sit ups in place of the regular sit ups. IF you feel that you are worse at ab mat sit ups than GHD’s, choose the ab mat instead. Always look for a way to improve yourself rather than “win” the WOD.…

11/6 5 min AMRAP – 10 push ups – 20 sit ups – 30 squats 15 minutes – deadlift to a 5RM 5 minute amrap – deadlift 5 reps at 225/155 – 10 burpees

11/5 Overhead squat – 155/85for  3 reps EMOM for 10 minutes 5 RFT 9 OHS 95/65 9 pull ups Advanced scaling will use chest to bar pull ups in place of regular pull ups

11/3 Zombie Apocolypse Run from zombies (run 800m) Pick up  friends so they don’t get eaten by zombies (deadlift 185/115- 30 reps) Smash zombies (slam ball – 30 reps) Throw zombies (wall ball – 30 reps) Climb to saftey from zombies (rope climb – 5 ascents) Flee with weapons to await the next zombie attack (run 800 with 25/15 pound weight)  

Hey CFD’ers, I was just informed about something that I’d like to share with all of you. Cory Remsburg is a fellow Ranger I worked with back in my lower-enlisted days (2004-2005).  While not in the same platoon, we served in the same company and crossed paths on a consistent basis.  I got out of the military in June of 2005, and Remsburg, at the time a fellow tabbed Specialist, stayed in.  The rest of his story is best written on the following link, so…

11/2 Ring dips – 5 sets of max reps. Make sure shoulder touches the rings at the bottom of the movement and you reach full extension at the top. 5 RFT – 10 burpees – 20 box jumps 24/20 – 40 squats Advanced scaling – do 20 pistol squats alternating legs each rep. You may not use a target ball if you are using this scaling  

The noon class tomorrow (nov 1) is cancelled…sorry for any inconvenience!

11/1 5 rounds for weight of 5 deadlifts 5 hang power cleans 5 front squats 5 push jerks Once your start the deadlifts, you may not set the bar down at all. The set only counts if you complete all 20 reps unbroken.

10/31 21-18-15-12-9-6-3 lunge steps with 45/35lb plate overhead (each leg) ground to overhead with 45/35 lb plate then work mid back and glute mobility

10/30 bench press – 3-3-3 at 95% of your last 3RM or 75% of your body weight, which ever is greater. row 500m body weight bench press – 30 reps row 1000m body weight bench press – 20 reps row 2000m body weight bench press – 10 reps  

Tuesday night at 7:30pm, John will be teaching a Muscle Up Clinic! Bring $10 and refine this valuable skill!

10/29 shoulder and hip mobility – 15 minutes 2 RFT 50 pull ups 75 abmat sit ups (from the frog leg position) 50 OHS 75/55 75 double unders Use the regular gymnastics kip on the pull ups. NO butterfly. From here out, we will let you know when the butterfly is acceptable as we are trying to increase everyone’s pulling and core strength.

10/27   Living and the Dead In this workout you can choose to be alive or a Zombie.  OOOOoooAAAHHAAAHHAA     If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Run 800m 80 Squats 60 Sit-ups 40 Push-ups 20 Pull-ups Run 400m *If you are a Zombie you must catch at least one person.  If you fail to catch…

10/26 Regular WOD Jackie Row 1000m 50 reps thruster at 45 kbs (men and women) 30 pull ups

10/25 15 minutes to a 2RM squat clean and split jerk. You must alternate legs on the jerks. For time: 21-15-9 squat cleans split jerk 95/65

10/24 Weighted ring dips 5-5-5-5-5 6 RFT – 12 KB swings 72/53 – 12 ring dips

10/23 For time: 100 double unders run 800m row 2K run 800m 100 double unders Foot, ankle and lower leg mobility.

10/22 CrossFit Total You will have 3 attempts at each of the following lifts for a 1RM (one rep max) – strict overhead press – back squat – deadlift Add the total number of pounds and record.

10/19 8×4 ( each leg) reverse lunges from the front rack position. Build to just below failure. You  should still be able to do 1 more rep each leg on the last set. Karen for time: 150 wall ball to a 10′ target with a 20/14 ball

10/18 power snatch – 15 minutes to a 1RM. You MUST receive the bar with locked elbows. Press outs will not be counted as a valid rep! 12 min AMRAP – 12 split jumps – 12 ground to overhead 115/75

We are hosting a snatch clinic tomorrow night at 6:30pm. Additionally, we can host one at the 10:30am time slot if anyone is interested. Please leave a comment on this post if you would like to do one at the earlier time. As always, the price is $10 cash at the door. This is valuable information on a very techinical lift and will benefit many of you. We will cover key points and drills that we are unable to do in regular classes due to…

10/17 rollouts 95/75 – 5 sets of max reps. Keep hips at full extension(cheeks should be clenched tight the ENTIRE time) throughout the entire range of your best range of motion. 10 RFT – run from pull up rig to mail box and back – 10 sit ups – 10 push ups(keep midline stable as if you were still doing rollouts!) – 10 squats ADVANCED – if you already have full ROM on the GHD, use those for your sit ups and do push ups…

Hey everyone, I started a team page to raise money for Barbells for Boobs.  100% of net proceeds collected from ALL fundraising events will support BARBELLS FOR BOOBS, a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low income and uninsured women and men who need screening and / or diagnostic procedures in the prevention of breast cancer.  This Saturday, we will do a double-girl WOD mashup called Helen meets Grace, which will be done as a team WOD.  This…

10/16 15 minutes to a 5RM deadlift 5 RFT – deadlift 275/185 – 5 reps – 15 wall ball 20/14

A new Foundations class starts on the 22nd! Click the link for details, or email phil@crossfitdubuque.com sign ask questions or sign up!

10/15 20 minutes – shoulder and hip mobility for time: 100 burpee pull ups – ideally the pull up bar is 12 inches above your reach. If you do not have pull ups unassisted yet, do 2 jumping pull ups as a substitution. The bar should be at your wrist with both arms at full overhead extension.

10/13 For time: 100 ft walking lunge 50 push ups 50 double unders 25 knees to elbows 5 rope climbs, 15 ft 50 box jumps 24/20 25 overhead squats 65/45 25 L-pull ups 50 ab sit ups

10/12 5 rounds of max reps ring push ups Lynne 5 RFT max reps of: – body weight bench press – pull ups

10/11 Tabata squats rest 1 minute Tabata sit ups rest 1 minute Tabata push ups rest 1 minute Tabata double unders (single unders if you are unable to perform doubles. Divide number of reps by 4 for scoring) rest 1 minute Tabata squats count total reps for everything. Try and repeat or beat your first squat number on your last set.

Best of luck to Ben, who is prepping for SFAS! Keep us all posted and stop in when you’re back, brother!

10/10 Split snatch – drill to the best weight you can do maintining proper technique.Make sure that you receive the bar with straight arms (no press outs). We are looking for your best effort that can be performed with both feet in the split. 3 RFT – 400m run – 8 split snatch 95/65 – 7 chest to bar pull ups (If you are on a band for pull ups do not use a stronger band to complete this range of motion, pull harder. If…

There will be a Handstand Clinic tonight at 7:30pm! Cost is $10 cash at the door…see you there!

10/9 15 minutes to a 3RM thruster. 15 minute AMRAP – 4 burpees – 8 thrusters 95/65 – 12 T2B/K2E ( or your best possible ROM)

10/8 Squat snatch work – 15 minutes. Squat snatch the weight into position, then, if needed, reset your feet and do 3 overhead squats without setting the weight down. Build to the heaviest load you can successfully do while maintaining integrity of form. 5 RFT – 8 squat snatches 115/75 – run 200 meters

10/6 deadlift – 15 minutes to a 1RM with a neutral back. Do not sacrifice body position to pull a bigger number. Team wod – 3 to a team 150 wall ball 20/14 to a 12 foot target (The screws above the targets) work can only be done while one of the team members is holding a 225/135 barbell at the top of the deadlift position.

10/5 20 min AMRAP 4 pull ups 4 ring dips 8 push press 95/65 8 KB swings 53/35 if you are an athlete that has muscle ups, do 2 muscle ups in place of the pull ups and dips.

10/4 dead lift to a 3 second hold at the top, descend for 5 seconds, tap the ground into a squat clean. Record your best effort. for time: 30 squat cleans 155/105 EMOM – 3 burpees

There will be no Open Gym or noon WOD tomorrow (Thursday, Oct 4) due to both Mike and Phil attending a talk at Finley. Sorry for any inconvenience!

10/3 15 min to a 5RM overhead squat 21-15-9 box jumps 30/24 OHS 95/65 hand release push ups

There will be no gymnastics class held tonight. Be on the lookout next week for a handstand clinic!

10/2 15 minutes to a 1RM bench press for time: bench press – 40 reps at 155/85. Every time you have to rack the weight, run a 100 meter sprint.

10/1 accumulate 3 minutes in a hanging L-sit. 3 RFT 50 lunge steps 25 T2B upon completion of the wod, you have 2 minutes to get a 1RM weight overhead. You may use any technique you wish as long as you take the weight to a full lockout overhead.

9/29 9 min AMRAP 3 push ups 3 sit ups 6 push ups 6 sit ups 9 push ups 9 sit ups continue increasing each round by threes for the entire duration of the AMRAP. Record the highest completed round plus the number of reps into the incomplete set. rest 5 minutes then: Death by 10 yard sprints.

9/28   For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start…

9/27 15 minutes drilling hand stand push ups. Work on getting to the next level today. If that means getting comfortable being upside down, great! Focus on keeping your core rigid throughout the entire range of motion. If you already have HSPU, see how many you can get unbroken! For time: row 2K rest as needed after attempt then: 8 min AMRAP – 24/20 inch box jumps – 8 reps – 8 pistol squats, alternating legs each rep

Making the right choice can sometimes be a tough thing to do.  With a lot of you awesome men and women we see almost every day at CFD, the journey to be a fitter human is an ongoing, regularly overwhelming task.  I can’t talk enough about how great it is to see our numbers grow, and—more importantly—the quality of person continue to increase.  I’m not about to write about all the times you guys and gals smash WODs, PR lifts, and smash through boundaries.  I’m…