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THURSDAY 1.11.2018

By: 0

STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 X 0:30/0:30
CONNECTIVITY
Handstand Holds
3 X 0:20/0:20
METCON
2:00 Minute Row for calories
rest 0:60

then-
METCON #2
5 rounds of:
0:30 ME Burpee Box Jumps 24/20
0:30 ME Clean & Jerks 115/75
1:00 Rest
METCON #3
Max Effort 500m Row

 

WEDNESDAY 1.10.2018

By: 0

STAMINA
CONNECTIVITY
Abs #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks
METCON
5 Rounds of:

ME Deadlift 0:30
rest 0:15

ME Hang Cleans 0:30
rest 0:15

ME Shoulder to Overhead 0:30
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Burpees
10 Pull Ups
50 Double Unders

REST 1 MINUTE

5 Rounds of:

ME Deadlift 0:20
rest 0:10

ME Hang Cleans 0:20
rest 0:10

ME Shoulder to Overhead 0:20
rest 0:10

REST 1 MINUTE

0:60 Burpees
0:60 Pull Ups
0:60 Double Unders

REST 1 MINUTE

2 Rounds of:

0:60 ME Deadlift
0:60 ME Hang Cleans
0:60 ME Shoulder to Overhead

(do not let go of or put bar down during entire 3 minute round)
Rest 0:60
There is no prescribed weight for this WOD, however, you will use one weight for the deadlifts/hang cleans and shoulder to overhead movements.

Warm up for 5 minutes on Hang Cleans, yes, they can be power cleans.

The weight you choose for hang cleans will be the weight you will use for the deadlifts and the shoulder to overhead.

 

TUESDAY 1.9.2018

By: 0

STRONG
Bench Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
15:00 AMRAP (adding 3 reps per round) of:

3 Clusters 115/85
6 Over Bar Burpees
9 C2B Pullups
15 DU’s

6 Clusters 115/85
9 Over Bar Burpees
12 C2B Pullups
18 DU’s

9 Clusters 115/85
12 Over Bar Burpees
15 C2B Pullups
21 DU’s

12 Clusters 115/85
15…

*Cluster = Full Clean + Thruster

 

MONDAY 1.8.2018

By: 0

STRONG
Shoulder Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
MOBILITY
Ankle Mobility for Pistols
METCON
Complete for time:

70 Pistols (alternating)
50 TTB
30 Overhead Squats 135/95
200 Double Unders

Time cap: 15 minutes

Add 1 second for each rep missed to the 15 time cap.

 

SATURDAY 1.6.2017

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Warm-up
Musical Balls
Yep, just like musical chairs, except med balls, and you duck walk around the balls….
CONNECTIVITY
Wheelbarrow Walks
With Partner 50′ walk
Partner air Squats
Back to back. Perform 15 squats together.
Partner Sit Up and Pike Combo.
10 each
STRENGTH
Partner Deadlift

With a partner.
Both of you on the bar.
Build to a max deadlift.

10 minutes to build to max.
Metcon
Partner WOD
“Super Strike”
5 Rounds For Time

0:60 staggered start. Partners split reps.

4 Rope Climbs

10 Burpee Box Jumps 24/20

20 Snatch 115/85

30 KB Swings 32/24

400m Row

 

By: 0

Inline image 2

 

 

 

Nutrition is the foundation of health and fitness. Regardless of your goals, how you fuel your body is a major contributory factor in achieving them. But where should you start? Understanding and developing consistent quality food choices and eating behaviors are the first steps.

Nutrition Challenge Goal: The goal of this challenge is to learn the fundamentals of developing a healthy, sustainable relationship with food and apply these learned principles on a regular basis in order to optimize your body composition and energy levels.

Cost: The cost for the challenge will be $49 per participant. You can join by registering on CFHK’s MindBody system here:

CFHK NUTRITION CHALLENGE

 

Prizes will be awarded to the top female and male participant in the challenge.

Challenge Structure: Over the course of 8 weeks, you will track eating habits and lifestyle factors that promote healthy living. You will accrue points for daily and weekly activities. Points can only be gained in this challenge. There will be no negative points or loss of points in this challenge; you simply won’t be rewarded for non-beneficial activities. The aim of this challenge is to promote a positive mindset, which is key for long-term success.

Challenge Tracking: Official tracking of all challenge data will be managed by Coach Hayden using weekly SurveyMonkey surveys. However, on a daily basis you will need a notebook to keep track of each challenge activity that may grant you points. When the weekly survey is emailed to you, look back at your notebook and mark off your activities in the survey to earn points. Standings will be posted to the CFHK Facebook Group after each week’s points are tallied.

Additional Point Structure Information: Below are more expanded explanations of what certain point items require in order for credit to be given.

Training at CFHK: We want you to stay active and engaged with your CFHK family, so you can claim 2 points per day for a maximum of 5 days per week (rest is important) by taking a class at CFHK and burning at least 500 calories (be sure to wear your HR monitor!).

Eating a Whole Food Meal (or Snack): The simple definition is any meal (ignoring beverages) comprised of any combination of meats, vegetables, nuts, seeds, fruit, and starches (i.e., potatoes, rice). If you make your meals yourself this will be fairly straight forward, but if you are eating out, things may get tricky. In these cases, avoid foods that have too many ingredients, are advertised on television, will never rot (or will take a long time to rot), etc. In essence, to get credit for a whole food meal, the ingredients must not be processed.
“Processed” food can mean different things to different people. Technically, if you boil an egg or roll out some oats, you have processed your food. For this challenge we are treating processed foods as those foods which have undergone substantial modification and/or have been paired with additives, preservatives, artificial ingredients. Therefore, rolled oats are fine, but instant oatmeal with added ingredients is not. As a general rule, if the product you are buying has an ingredients list with more than one item you need to be careful. Unless the ingredients are seasonings like salt, vinegar, herbs, etc. (which are allowed), it is likely processed for the purposes of this challenge. So, if you like yogurt and don’t like it unsweetened, you’ll need to buy it plain and sweeten it naturally with fruit.

Note that since you can only gain points in this challenge, there is flexibility afforded to you. For example, if you are lactose intolerant, but like having “milk,” you can purchase minimally processed Almond milk and have it in your coffee. As long as you still have 3 whole food meals and 2 whole food snacks, you can still claim full meal and snack points for that day.

No Alcohol: If you complete an entire day without drinking any alcohol, you can claim 3 points.

No Refined Carbohydrates: For the purposes of this challenge, refined carbohydrates will be 1) any form of added sugar (fructose, high fructose corn syrup, sucrose, honey, agave) and 2) any highly refined carbohydrate product (breads, bagels, muffins, pizza dough, pasta, etc.). There is a bit of overlap with added sugar and your whole food meals in that if the added sugars were in one of your meals/snacks, they would invalidate those points as well. So, this category is here for those that may want to sweeten things like coffee or tea (or buy sweetened beverages). If you can avoid these, you can claim an extra 3 points per day. Note, sugar substitutes like Stevia are allowed, but will similarly invalidate your whole food meal/snack points if consumed in the meal/snack.

Weekly Bonus Activity: There will be a special activity on each of weeks 2-7 of the challenge where you can earn extra points. The activity will be announced before that week begins and will end on the last day of that week. So, be prepared to make even further modifications to your nutrition as the challenge progresses!

Expectations: After registering for the challenge, you will be expected to:

• Join the CFHK Group on Facebook. The direct link is here:

CFHK FACEBOOK GROUP

• Buy a notebook to track your daily activities that earn you points. Activities should be logged daily in this manner as data will only be collected from Coach Hayden at the end of each week.

• Submit your official activity/points results each week by completing the SurveyMonkey survey emailed to you at the end of that week.

• Stay in contact with Coach Hayden during the challenge and keep him apprised of your progress and any issues that may arise. General questions that may benefit others should be posted to the CFHK Facebook group. Personal questions can be emailed to Hayden directly (hayden@scienceforfitness.com).

Calendar Dates: Below is a listing of dates and deadlines pertaining to the challenge. Note, attending the Introductory Seminar, Mid-Point Meet-Up and End of Challenge Party is not mandatory, but doing so will be fun and informative (and will earn you points as indicated above).

• Sunday, January 7th: Deadline to Register for the Challenge in MindBody

• Sunday, January 7th at 12pm: Challenge Introductory Seminar

• Monday, January 8th: First Day of Challenge Tracking!

• Sunday, February 4th at 12pm: Mid-Point Meet-up

• Sunday, March 4th: Last Day of Challenge Tracking!

FRIDAY 1.5.2018

By: 0

WE HAVE REGULAR HOURS ALL DAY TODAY
STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10
METCON-BURN
CONNECTIVITY
Abs #5 Resistance Sit Ups

With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.

5 sets of 10 reps
Metcon
21-15-9-15-21

Wall Balls 20/14
Power Cleans 135/95
Ring Dips

 

THURSDAY 1.4.2017

By: 0

STRONG
Bench Press
Finishing week 2 of German Volume Training

10 sets of 10 reps

if you completed all 10 X 10 last week, increase the weight this week.

if you didn’t complete all 10 X 10 reps last week, stay at the same weight and work to complete all 10 X 10
 
METCON-BURN
Metcon 1 
5 rounds of:

1:00 ME  Box Jumps 24/20
1:00 ME Power Snatch 95/65
1:00 Rest

Rest 2:00 before MetCon #2
Metcon 2
3 rounds of:

0:30 ME Burpees
0:30 ME Power Clean 135/95
1:00 Rest

 

WEDNESDAY 1.3.2017

By: 0

Warm-up
EMOM for 5:
5 Pull Ups
10 Push Ups
15 Squats
CONNECTIVITY
Abs #4
0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench
STAMINA
Stamina Rowing
• 200m row at easy pace
• 100m sprint
• 400m row at easy pace
• 100m sprint
• 600m row at easy pace
• 100m sprint
• 800m row at easy pace
• 100m sprint
• 1000m row at easy pace
• 100m sprint
• 800m row at easy pace
• 100m sprint
• 600m row at easy pace
• 100m sprint
• 400m row at easy pace
• 100m sprint
• 200m row at easy pace
• 100m sprint

• Total: 5900m
Easy pace row HR at 80-85% 

 

TUESDAY 1.2.2018

By: 0

STRENGTH
SHOULDER PRESS
10 sets of 10 repetitions

If you completed all 10 sets of 10 repetitions last week, GO UP in weight this week.

If you DID NOT complete all 10 sets of 10 repetitions last week, stay with the same weight as last week and complete all 10 X10

IF YOU MISSED YESTERDAY’S BACK SQUATS. DO THOSE TODAY.
 
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
STRENGTH
1 Arm Bent Over KB Row
To help build strength on transitions, 3 sets of 8 reps pull KB to hip
METCON
12:00 AMRAP of:

2 Deadlifts 225/135
10 Double-Unders
4 Deadlifts 225/135
20 Double-Unders
6 Deadlifts 225/135
30 Double-Unders
8 Deadlifts 225/135
40 Double-Ubders
10 Deadlifts 225/135
50 Double-Unders
12/60
14/70
16/80…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.