WORKOUT OF THE DAY

Nov 10 – Sunday Strength Session

By |November 10th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

The Parental Checklist for Finding the Right […]

Nov 9 – CF Games Open 20.5

By |November 9th, 2019|

WORKOUT – 20 Min Cap

Rx – For time, partitioned any way

40 Muscle Ups

80 Cal Row

120 Wallballs 20/14# to 10/9′

Scaled – For time, partitioned any way

40 Pull Ups

80 Cal Row

120 Wallballs 14/10# to 10/9′

Partner Version – 20 Min AMRAP

10 Pull Ups or Jumping Pull Ups

20 Cal Row

30 Wallballs

1 working at a time. Break up the work however you want.

STRENGTH

Nov 8 – Press Doubles

By |November 8th, 2019|

LIFT

Press 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

Performance6 Power Snatch 40/25kg6 Over Head Squat30 Double Unders

Fitness6 Power Cleans 20/15kg6 Front Squats60 Single Skips

BASICS

7 Nov – Back Squat Doubles

By |November 7th, 2019|

LIFT

Back Squat 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

PerformanceODD 18/15 Calorie RowEVEN 12 Toes To Bar

FitnessODD 12/10 Calorie RowEVEN 12 Hanging Knee Raises

THROWBACK THURSDAY

Jean and Yas with a loaded carry in Nov 2018

Nov 6 – Tabata Barbell

By |November 6th, 2019|

WORKOUT

Tabata DeadliftTabata Hang Power CleanTabata Front SquatTabata Push Press

1 Min Rest between movements.

Use 60% of your Push Press 1 Rep Max or Performance: 40/30kg and Fitness 30/20kg

Score is your lowest score for each movement.

MaD MEMBER BENEFITS

Nov 5 – Push Press Doubles

By |November 5th, 2019|

LIFT

Push Press 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

PerformanceODD 12 Hang Power Clean 60/40kgEVEN 12 Bar Facing Burpee

FitnessODD 10 Hang Power Clean 40/20kgEVEN 10 Burpees

NUTRITION

The Healthy Rebellion Has Begun

My goal with The Healthy Rebellion is to connect and serve people who want to go deeper on the topics of metabolic flexibility, […]

Nov 4 – Double Deads

By |November 4th, 2019|

LIFT

Deadlift 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

10 Min Time Cap Chipper

Performance30 WallBalls 20/14# to 10/9’10 Chest To Bar Pull Ups10 DB Push Press 20/15kg100m Farmers Walk 20/15kg30 Wall Balls

Fitness30 WallBalls 14/10# to 9’10 Jumping Pull Ups10 DB Push Press 15/10kg100m Farmers Walk 15/10kg30 Wall Balls

BENCHMARK TRAINING

Games – “14.4”

Complete as many […]

Nov 3 – Sunday Strength Session

By |November 3rd, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Coaching and science collide

” It’s axiomatic […]

Nov 2nd – CFG Open 20.4

By |November 2nd, 2019|

WORKOUT

Workout 20.4For time:30 box jumps 24/20″ Step ups Ok for all, don’t use a corner of the box.15 clean and jerks, 43/29kg Scaled 29/15kg30 box jumps15 clean and jerks, 61/38 Scaled 43/2530 box jumps10 clean and jerks, 83/52 Scaled 52/3430 single-leg squats. Scaled: Step Up with WallBall 24/20″ 20#/14#10 clean and jerks, 102/65 Scaled 61/4330 single-leg squats.5 clean and jerks, […]

Nov 1st – Bench Friyay :-)

By |November 1st, 2019|

LIFT

Bench Press 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

8 Min AMRAPPerformance8 Deadlift 100/70kg8 Bar Facing Burpee8 Box Jump 30/24″

Fitness8 Deadlift 70/505kg8 Burpee8 Box Jump 24/20″ Step Ups Ok.

BODYCARE