Preheat:

Two Rounds:

Standard CFB Warmup

WOD

100 KB Swings
80 KB Presses
60 KB Snatches

1.5 pood/1 pood

record total time and scaling to comments

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

Fortitude I

Run a ‘CFB Mile’: 3 laps around the house.

Strength

HSPUs 3 x 5 or Handstand Holds 4x

Fortitude II

Run a ‘CFB Mile’: 3 laps around the house.

compare mile 1 to mile 2. If mile 2 is faster, you’re done for the day. If mile 2 is slower, reward yourself with 10 burpees for every 15 seconds it lags.

The Truth About Lactic Acid

Another incredibly useful series by Steven Low, who writes EatMoveImprove

Lactic acid has been unfairly demonized for everything from delayed onset muscle soreness to cramping to robbing banks. Well, maybe not robbing banks, but you get the point.

In this article we will dispel all myths about lactic acid, and cover physiologic explanations for the phenomena supposedly associated with lactic acid. If you have one that I have not covered please comment at the bottom of the article, and I will integrate it in later.

MORE….

VN:F [1.8.2_1042]

“If I am not for myself, then who will be for me?
And if I am only for myself, then what am I?
And if not now, when?”

Preheat:

Standard CFB Warmup (click for demo)

WOD

Skills

Double Unders

Fortitude

“Mosh Pit, redux”

5 Rounds
12 Pullups
20 Push Ups
40m Walking Lunge*, 20kg/10kg

*Plate has to be locked overhead with straight arms.
*Back knee has to touch the ground to count as a rep.

refer to 100520

Dessert:

30 Back Extensions

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Strength: Shoulder Press

75% for 5
85% for 3
95% for 1 and more

-rest five minutes-

Row 5k

record total time and damper setting to comments

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Dessert:

50 GHD Situp;s (if you did them yesterday: you have no dessert today, if you didn’t do them yesterday, have at it.)

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Be sure to check the schedule daily for changes/special events.

The Crackie Monster

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Strength: Deadlift

75% for 5
85% for 3
95% for 1 and more

-rest five minutes-

‘Kelly Gone Bad’

5 rounds

20m shuttles
Wallballs, 20#/15#
Box Jumps, 24″/20″
Rest

One minute of each movement for max reps followed by one minute of rest. Score is total reps of all movements.

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Dessert:

50 GHD Situp;s

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Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Skills

KB Snatch and TGU Drills

Fortitude

3 rounds for time of the following circuit, rest with the KB in the rack positon if needed, DO NOT put it down. Putting it down or dropping the KB incurs a 20 burpee ‘reward’. Transfer from hand to hand by H2H, tossing, flipping, etc , just dont set it down…. beware the Get-up transitions..

20 two handed Swings
10/side Windmills
10/side single swings
5/side Get Ups
10/side Snatches
10/side single presses

Post time and ‘rewards’, if any, to comments.

Food for Thought:

“It doesn't matter where you want the bar to be. The bar gets to decide”
by Coach Rippetoe

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Food for Fuel:

Paleo LemonLime Curd Nut Bars

• 6 egg yolks
• 1/4 cup rich honey, chestnut or wildflower
• Grated zest of three limes
• Grated zest of two lemons
• 1 Tbs Grated fresh ginger
• 1/3 cup of lemon juice
• 1/4 cup lime juice
• 6 tablespoons virgin coconut oil
• ******************************
• 1 cup of raw almonds
• 1 cup of raw pecans
• 1/4 cup honey (see above) you should use reduced green cider, but thats for another time
• 1/2 cup of melted virgin coconut oil
• 2-4 teaspoons lemon zest
• 2 eggs
• 1 teaspoon sea salt
• 1/4 tsp cinamon
• 1 tsp tahitian vanilla paste

1. In a medium stainless steel or enamel saucepan, whisk together the first five ingredients until light and creamy
2. Add the the coconut oil, breaking it into small clumps as you drop it into the pot for even melting. Then add the juices.
3. Cook, whisking over medium heat until the coconut oil is melted. Continue to cook until the mixture thickens and you start to see a few bubbles popping at the surface.
4. Remove from heat, and scrape into a fine sieve set over a bowl. Strain the curd, gently stirring if needed.
5. Refrigerate for several hours to thicken. Will keep about one week in the refrigerator.
6. 1-Preheat the oven to 400 degrees.
7. Place the almonds and the pecans in a food processor. Grind them into a medium fine “flour”. You don’t want to turn it into a nut paste, so don’t over do it. There will still be little chunks here and there.
8. Add the rest of the ingredients and pulse until combined.
9. Evenly spread the nut batter into a greased 8 by 8 pan. Place in the middle of the hot oven. It will take between 15 to 18 minutes to cook. It may puff up as it cooks, but don’t worry, it won’t stay that way once you take it out of the oven. When the top is lightly brown, and a toothpick comes out clean when stuck in the middle, it’s done.
10. Cool completely, then spread one recipe of lemon curd on top. Let set in the refrigerator for at least several hours. The curd will continue to set for a few hours or even overnight. Cut with thin, warm knife into 2×2 pieces. Yum

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

Be sure to check the schedule daily for changes/special events.

Cheers to the outstanding work by our new coaches, Rick & Jason.
You  are holding us all to the highest standards.
Gracias, Hombres.

‘Click Me’

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Skills

2 Rope Climbs: Scissor Method ONLY

50 Dbl Unders

Strength

Clean
10 minutes to work your way up to a new max Clean.

Fortitude

7 rounds for time

3 Cleans, 85% 1rm
4 HSPUs

Record load and time to comments

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Food for Thought:

“"Be conservative with your cueing and remember that there are limits to what a human being can listen to and process about their own movement."”
by Coach Rippetoe

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