Happy New year! Training 12/30/2013-1/4/2014

Happy new years all be sure to make to the PR party on new years day 1/1/2014 to PR whatever you would like and enjoy beer and festivities!




CF 2 Strength

Monday-Backsquat 65%x10x3

Tuesday-Closed

Wednesday-PR Party

Thursday-Snatch EMOM x1x15 starting at 70% add weight after 2 good attempts

Friday-Backsquat 75%x5x5

Saturday-Stregnth Make up




CF 2 Conditioning

Monday-21-15-9 Box Jump overs / Squat Cleans 135/95

Tuesday-Closed

Wednesday-PR Party

Thursday-2 RFT run 400m 20 DB Thrusters 55/35 80 Double unders

Friday-3 Min AMRAP 7 CTB 7 Thrusters 115/75 rest 1 min then 3min 7 Deadlifts (same weight) 7 Toe to bars

Saturday-TBA




CF 1 Strength

Monday-Back squat 10-10-10

Tuesday-Closed

Wednesday-PR Party

Thursday-Snatch From hang

Friday-Backsquat 5-5-5-5-5 no misses

Saturday-Strength Make up




CF 1 Condtioning

Monday-Same with DB

Tuesday-Closed

Wednesday-PR party

Thursday-2 RFT 400m run 20 DB thrusters 160 sinlge unders

Friday-3min AMRAP 7 Pullups 7 Burpees rest 1 min then 7 DB Deadlifts 7 Knee to elbows

Saturday-TBA

Training 12/23/13-12/28/13

Merry Christmas all! The Gym will not be open very much this week so please enjoy your time with your loved ones!


CF 2 Strength

Monday- Backsquat 80%x5x5

Tuesday-Closed

Wednesday-Closed

Thursday-Group XMAS WoD at 5PM then feast!

Friday-Bench 5-4-3-3-2-2-1 All good reps no misses

Saturday-Farmers Walk 50ft Max load




CF 2 Conditioning

Monday-4x400 with 1:30 rest between rounds

Tuesday-Closed

Wednesday-Closed

Thursday-Group XMAS WoD 5PM

Friday-AMRAP 12min 6 Deadlifts 275/155 12 Burpees

Saturday-Every 90 sec for 15min Perform 2 Front squats at 85% of 1RM and 10 Pull ups (Scale per person)




CF 1 Strength

Monday-Back Squat 5-5-5-5-5 no misses all good reps

Tuesday-Closed

Wednesday-Closed

Thursday-Group XMAS WoD 5PM

Friday-Bench 5-5-5-5-5

Saturday-Farmers walk max load 50ft




CF 1 Conditioning

Monday-Same as CF2

Tuesday-Closed

Wednesday-Closed

Thursday-XMAS Group WoD at CFM 5PM

Friday-AMRAP 12min 8DB Deadlifts 12 Burpees

Saturday-Same as CF2 Scaled

Training week 12/16/2013-12/21/2013

Hey guys hope everyone is doing well on their Xmas shopping! I came up with another small idea that would allow myself along with my fellow TZ athletes to be able to travel California and possibly a little further to compete. Now this would be assuming we do not qualify for regionals, which in no way saying we will not. But I have created a small clothing site through spreadshirt selling a few shirts, shorts and Crossfit clothing to help fund this adventure I hope to be able to pursue! If your not into the clothing and would still like to help in another way feel free to talk to coach Cris. For the record I'm not trying to take your money, simply want the chance to be able to compete all over against whatever and whoever is out there.. Cause fun... KTHX BAI... Heres link http://489134.spreadshirt.com




Watch Brittany Hogeman Snatch a lifetime PR post injury here

http://www.youtube.com/watch?v=GyBplRZDu3U







CF 2 Strength

Monday-Backsquat 3RM (Check previous)

Tuesday-Push Press 5-4-3-2-1 (Building to a heavy single not a 1RM attempt)

Wednesday-Front Squat 5RM

Thursday-Snatch to Max

Friday-Clean to Max

Saturday-Strength Make up




CF 2 Conditioning

Monday-21-15-9 Power cleans / Pull ups

Tuesday-AMRAP 7min 3 Deadlifts 275/155 6 DB Shoulder to overhead

Wednesday-5 Rounds 5 CTB Pull ups 10 KB Swings 15 Sit ups

Thursday-25-15-5 Box Jump overs / DB Walking Lunge..... Rest 1 min then 100 Double unders

Friday-"Nancy" 5 Rounds for time 400m run 15 OH squats 95/65

Saturday-TBA




CF 1 Strength

Monday-Backsquat 3-3-3-3-3 no misses all good reps

Tuesday-Push Press 5-5-5-5-5 no misses small jumps

Wednesday-Front squat 5-5-5

Thursday-Snatch From Hang or POS 2

Friday-Clean From hang

Saturday-Strength Make up




CF 1 Conditioning

Monday-21-15-9 DB power clean / Ring Row or pull ups

Tuesday-AMRAP 7min 6 DB Deadlifts 6 DB shoulder to overhead

Wednesday-5 Rounds 5 Pullups 10 Russian KB Swings 15 sit ups

Thursday-Same

Friday-Same

Saturday-TBA

Training 12/9/13-12/14/13

Sorry about the delay of the post guys! I was in LA coaching a few TZ athletes Dalton King and Harper Foley. They placed 6th overall against 16 very competitive teams in their first ever competition. We had a blast and cant wait to give it another shot!


CF 2 Strength

Monday-Backsquat 85%x3x4

Tuesday-EMOTM Clean and Jerk starting at 80% add weight every 2 good lifts

Wednesday-EMOTM front squat 80%x2x10

Thursday-Snatch+hang snatch 80%x1x3 85%x1x2 90%x1x1

Friday-EMOTM Defecit Deadlift 80%x2 add weight after every 4th attempt x12 (MUST REGRIP AT FLOOR NO TOUCH AND GO)

Saturday-Strength Make up




CF 2 Conditioning

Monday-3 Rounds Run 400m 15 shoulder to overhead 135/95 30 double unders

Tuesday-4 Rounds 7 Snatches 95/65 14 pull ups 7 Kb swings (heavy)

Wednesday-2 Rounds for reps 1:00 DB Cleans 1:00 DB deadlifts 1:00 Burpees Rest :30

Thursday-3 Rounds 15 Toe to bar 15 OH Squats 135/95 15 Box Jumps

Friday-5 Rounds 7 Ring Dips 14 Burpees 21 Air Squats

Saturday-Teams of 3 Team WOD TBA



CF 1 Strength

Monday-Backsquat 3-3-3-3-3 no misses all good reps

Tuesday-Clean to heavy single from hang

Wednesday-EMOTM front squat 2 reps x10

Thursday-Snatch From Hang or POS 2

Friday-Deadlft EMOTM x2 reps as coach perscribes per athlete 12 rounds

Saturday-Strength Make up




CF 1 Conditioning

Monday-Same as CF2 with dumbells

Tuesday-Same as CF2 with Russian KB swings

Wednesday-Same as CF2

Thursday-3 Rounds 15 Knee to elbow or hanging knee raises 20 OH walking lunges 45/25 15 box jumps

Friday-Same as CF2 sub with bench dips or box dips

Saturday-Same as CF2

Training week of 12/2-12/7/2013

Hope everyone had a great Thanksgiving and congratulations to everyone with their Deadlift and Fran PR's I saw a lot of big lifts and great times and I'm proud of all you guys! Still no cool videos... Stop being lame and SEND ME VIDEOS to crisholler3@yahoo.com




CF 2 Strength

Monday- Backsquat 90%x1x8

Tuesday-Power Clean + Clean + Jerk to heavy set no more than 2 misses at any given weight

Wednesday-Frontsquat 85%x3x3

Thursday-Power Snatch + Snatch To a heavy set no more then 2 misses at any weight

Friday-Push Press 75%x5x5

Saturday- Strength Make up




CF 2 Conditioning

Monday-AMRAP 15min run 200m 10 thrusters 10 pullups

Tuesday-AMRAP 8 Minutes 7 Front squats 155/105 from groun 14 KB Swings

Wednesday-7 min ( amrap) 7 CTB Pull ups 7 Box Jumps rest 3 min then 2 Min Max Burpees

Thursday-"Mini Chief" 3Min AMRAP 3 Power cleans 135/95 6 Push ups 9 air squats rest 1 min REPEAT for 3 CYCLES

Friday-AMRAP 7min 5 Clean and jerk 205/155 30 Double unders

Saturday-In a Team of 2 Complete the Following 200m run with plate 40 HSPU or HR push ups 200m run with plate 40 burpees 200m run with plate 20 Push Press (from floor) 95/65 200m run with plate 40 Squat cleans 155/105 22min cap




CF 1 Strength

Monday-Back Squat 3-3-3-3-3 lots of good reps no misses

Tuesday-Clean from hang

Wednesday-Front Squat 3-3-3 go heavy

Thursday-Snatch Fom hang

Friday-Push Press 5-5-5-5-5 no misses small jumps

Saturday-SAME as CF2




CF 1 Conditioning

Monday-AMRAP 15min 200m run 10DB thrusters 10 Pull ups or Ring rows

Tuesday-AMRAP 8min 7 DB squats 14 Russian KB swings

Wednesday-7 Min AMRAP 7 Pull ups or Ring rows 7 box jumps rest 3min then 2min max burpees

Thursday-Same with DB Power cleans

Friday-AMRAP 7min 5 Floor to OH With DB 60 sinlg unders

Saturday-Same

Training 11/25-11/30 (Thanksgiving week)

I have no new news nor do I have any cool videos to show you because nobody has sent any in so.. Hai
CF 2 Strength

Monday- Backsquat 82.5%x4x5

Tuesday- Clean to Max

Wednesday- Front Squat 85%x3x5

Thursday- Closed For Thanksgiving

Friday- Snatch to Max

Saturday- Deadlift to Max

CF 2 Conditioning

Monday- 30-20-10 DB Walking Lunges DB Push Press use same weight you did on lunges (perscribe per person)

Tuesday-For Time Run 800m 15 Pull ups 15 Russian Kb Swings 30 Box Jumps Run 400m

Wednesday- 2 Rounds Tabata Sit ups / Tabata Burpees / Tabata Ring Dips Notes: Workout is done for 8 rounds each movement 20 sec work 10 sec rest alternate between movements after the 8 sets have been done lowest score goes on board

Thursday- Closed

Friday- EMOM 10 min Rounds Snatch + TnG Snatch 70% of todays max and max HR Pushups (Score total HR Push ups)

Saturday- "Fran" 21-15-9 Thrusters (95/65) / Pull ups 6min CAP

CF 1 Strength

Monday- Backsquat 4-4-4-4-4

Tuesday- Clean from POS 2 or hang

Wednesday- Front Squat 3-3-3-3-3

Thursday- Closed

Friday- Snatch From Hang or POS 2

Saturday- Deadlift 5-5-5 to a heavy top set of 5 (Not a 5RM but close)

CF 1 Conditioning

Monday- 30-20-10 DB Walking Lunges DB Push Press use same weight you did on lunges (perscribe per person)

Tuesday- For Time Run 800m 15 Pull ups 15 Russian Kb Swings 30 Box Jumps Run 400m

Wednesday- 2 Rounds Tabata Sit ups / Tabata Burpees / Tabata Ring Dips Notes: Workout is done for 8 rounds each movement 20 sec work 10 sec rest alternate between movements after the 8 sets have been done lowest score goes on board

Thursday- Closed

Friday- EMOM 10 min 6 DB snatches (alt) and max HR push ups

Saturday- DB Fran 21-15-9 DB thrusters and pull ups/ring rows 9min CAP

Training Week of 11/18/2013-11/23/2013

Hello CFM'rs I along with the other coaches have been getting a lot of confusion on these TZ warm ups so I'M going to briefly explain what and how we want you to do them along with provide you with a movement guide that will help you further in figuring out what you should be doing to improve your weaknesses in our daily warm ups!

So first and foremost the TZ warm up is individualized so that not only are you getting yourself warm but you have time to gradually improve upon your skill weaknesses by slowly adding volume to the movements you have chosen to work on. With that being said I feel, and sure the other coaches would agree, that you should be sticking with the Push/Pull movements that a coach has helped you chose or you have agreed upon with a coach for at least 4-6 weeks while slowly adding volume to each movement. (Example week 1: 1-2 Strict pull ups and 1-2 Strict HSPU week 2: 2 -3 strict pull ups and 2-3 HSPU basic example) For the mid-line and squatting work it can change slightly more often but should still hold to the rule of improving (aka adding volume or time etc).. If you guys have further questions regarding the TZ warm up don't hesitate to ask.

Movement Guide for the TZ Warm up is as follows (keep in mind there are more but not all are listed)
Pull:
Strict pullup
Strict CTB pullup
Strict Chin-Up
Strict CTB chin-up
Kipping pullup
Kipping CTB pullup
Ring Row
L-Pullup


Push:
Pushup
True Pushup
Handstand Pushup
Ring Dip
Ring Pushup

Midline:
Front Plank
Side Plank
Hollow Rock
Superman Rock
Toes-to-Bar
Inchworm
Sit-Up
Plank Walk
L-Sit
Turkish Get-Up (keep reps low, these take time)

Squat:
Air Squat
Goblet Squat
Overhead Squat
Jerk grip overhead squat
Walking lunge
Goblet walking lunge
One legged squat
Step-Up (keep proper squat mechanics!)

CF 2 Strength

Monday- Backsquat 80%5x5

Tuesday- Clean and jerk every 90 sec starting at 75% of 1rm clean and jerk add weight after 2 but no more than 4 successful lifts x15

Wednesday- Front Squat 82.5%x3x6

Thursday- Bench 3x5 add 5lbs from most recent top set of 5

Friday- Snatch From below knee 90%x1x8

Saturday- Make Up strength Movement




CF 2 Conditioning

Monday-For Time run 1200m 63 KB Swings 36 Pull ups

Tuesday-For Max Load Without letting go of the bar "The Kent Plex" 5 Power cleans 5 front squats 5 push press 5 back squats 5 push jerks 5 power cleans 15min time limit

Wednesday-3 Rounds for Time 12 OH Walking lunges 10 Burpees 50 Double unders

Thursday-EMOM 10min 2 Deadlifts 275/155 1 Rope Climb (or 5 strict pull ups)

Friday- For Time 2-4-6-8-10-12 Thrusters 115/85 / Toe to bars Rest 1min Then 200 Double unders

Saturday-Conditioning make up for "Kent Plex" or other missed




CF1 Strength

Monday-Backsquat 5-5-5-5-5 no misses small jumps

Tuesday-Jerk From Rack to Heavy Single

Wednesday-Front Squat 3-3-3-3-3-3

Thursday-Bench 5-5-5

Friday-Snatch from below knee (review OH squat warm up and POS 1 warm up then proceed to below knee

Saturday-Same as CF2




CF1 Conditioning

Monday-Scale as Needed per athlete For Time Run 1200m 63 Russian Kb Swings 36 Pull ups / Ring Rows

Tuesday-"Kent Plex" Perform 3 Cycles wiithout letting the DB down 5 hang power cleans 5 squats(DB held on shoulder) 5 shoulder to overhead 5 squats 5 shoulder to overhead 5 hang power cleans......... Start on the lighter side and add if capable

Wednesday-3 Rounds for Time 12 OH walking lunges 10 burpees 100 single unders

Thursday-EMOM 10min 7 DB Deadlifts 5-10 Ring Rows or 2-5 Strict Pull ups

Friday-For time 2-4-6-8-10-12 DB Thrusters / Knee to elbow or hanging knee raises rest 1min 400 Single unders

Saturday-Same as CF2

Training 11/11/2013-11/16/2013

This week we are testing a few things as our cycles have drawn to a close. Make sure your rested and well fed and make some gainz yo! If you are going to miss any of the testing days, its fine you will be able to make them up on Saturday.




This... FYI Aaron got rhabdo from this just to make it on the internets

CF2 Strength
11/11/13 Back squat 1RM
11/12/13 EMOM Double Snatch (from floor) @75% of 2RM add weight every 2 good sets
11/13/13 Front Squat 75%x4x7
11/14/13 Clean+TnG(touch and go)+Jerk to Max
11/15/13 Push Press 1RM
11/16/13 Strength Make up from whatever day(s) you missed (Pick 1)

CF2 Conditioning


11/11/13 Veterans Memorial Day workout “Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 poodRun 200 meters
U.S. Marine Corps Sergeant John Rankel, 23

11/12/13 3 Rounds 10 Overhead squats 135/95 50 double unders
11/13/13 3 Rounds 1min DB Snatch (alt) 70/50 1min Ring Dips 1min Tuck Jumps 1min rest
11/14/13 12-10-8-6-4-2 Deadlifts 255/155 Box Jumps 30'
11/15/13 Every 2:00 Run 200m x10
11/16/2013 Conditioning make up for those who missed testing Grace or EMOM 3 Thrusters 3 CTB Pull ups x12 min

CF 1 Strength
11/11/13 Backsquat 3x5 add 5lbs based off top set of most recent set of 5
11/12/13 Snatch From Hang
11/13/13 Front Squat 4-4-4-4-4-4-4 small jumps all good reps no misses
11/14/13 Clean form Hang
11/15/13 Push Press 3x5 add 5lbs based on top set of most recent set of 5
11/16/13 Same as CF2

CF 1 Conditioning
11/11/13 “Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23
11/12/13 3 Rounds 10 OH squats / 15 Goblet squat jumps (heavy) 100 single unders
11/13/13 Same as CF2
11/14/13 Same as CF2
11/15/13 Same as CF2
11/16/13 EMOM 5 DB Thrusters 3 Pull ups x12 min

Hello fellow CFM and Trapzilla Athletes! I have created this blog so you guys can see what programming is going to be each week and what we are trying to achieve/work on in each Metcon. This blog will be updated periodically with detailed notes on everything we do in the gym. So please use it and stay current! Oh and tell other CFM members so they know whats going on too!

Here's a cool video to watch and start adding to your extra work!

 CF2 Strength
11/4/2013 Backsquat 95%x1x3
11/5/2013 Push Press 85%x2x3 80%x3x1
11/6/2013 Clean + High hang clean + low hang clean to heavy set (no more than 2 misses at any given weight)
11/7/2013 Snatch to a heavy double (no more than 2 misses at any given weight)
11/8/2013 Deadlift 90%x2x3 80%x3x1

CF2 Conditioning
11/4/2013  AMRAP 12 min 10 CTB Pull ups 10 KB Swings 4 KB Snatches (ALT) - Goodbye forearms...
11/5/2013 5 Rounds for Time 400m run 60 double unders
11/6/2013 EMOM 1 Power Clean + 1 Squat clean @77.5% of 1RM and 5 HSPU for 10min
11/7/2013 3 Rounds for Total Time 8 OH Walking lunges(Loaded bar) 95/65 16 burpees rest 1min
11/8/2013 3 Rounds For Time 10 Wall Walks 10 Toe to Bar 20 Box overs with DB's

CF 1 Strength
11/4/2013 Backsquat 5-5-5-5 small jumps, no misses
11/5/2013 Push Press 5-5-5-5 small jumps, no misses
11/6/2013 Clean From Hang
11/7/2013 Snatch From Hang
11/8/2013 Deadlift 3-3-3 looking for a heavy triple
CF 1 Conditioning
11/4/2013 AMRAP 12min 10 pull ups 20 Russian KB Swings (heavy)
11/5/2013 5 Rounds 400m run 120 single unders
11/6/2013 EMOM 5DB Cleans 5 HR/Pike Puships 10min
11/7/2013 Same as CF2 with DB (dumbells)
11/8/2013 Same as CF2

There's the first week of CFM / TZ training blog forum please tell your friends and comment below with any questions thanks! P.S Send me videos and pictures of you guys doing cool stuff(PR's and such and they will get put up on the site) EMAILS SEND TO: crisholler3@yahoo.com

 - Coach Cris Holler