Sunday

Recovery Day

Announcement:  Due to the on-going exercise we may be a little short-handed on coaches throughout the week.  We have not heard of any gym closures yet, so there will still be a posted WOD but may not be a coach led class.  Please standby for any changes, we will try to make announcements as best we can via the website and Facebook.  

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

October 31

Happy Halloween

WOD 1
For Time:
60 Wall Ball (20/14)
30 Ground to Overhead (95/65)


WOD 2
For Time
1k Row
12 Muscle Ups

One Scary WOD

October 30


Strength/Skill:

Push Jerk
10 x 1
Find a Heavy Single

WOD
8 Min AMRAP

2 Push Ups
4 Sit Ups
6 Squats

8 Push Ups
10 Sit Ups
12 Squats

14 Push Ups
16 Sit Ups
18 Squats

(20/22/24...etc)

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Fran-ish

October 29

Strength
Back Squat
5 x 10
-All Sets at 55-60%

WOD

20 - 10 - 20
Thrusters (75/55)
Pull Ups

Dinner Time

October 27

Skill:
Row
4 x 500m
- Alternate on Rower in teams of 2 or 3 for work/rest ratio

WOD

4 Rounds
100m Farmers Cary (55/35)
7 Burpees

All the Weights

October 26





Skill/Strength

7 x 3
Snatch Balance
-All sets at 60-70% of 1rm Snatch

WOD*:

"Flyers"
3 Rounds
400m Run
21 Box Jumps (24/20)
21 Overhead Squats (95/65)

*Compare to 4/10/15

Sunday

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

October 24
WOD
21 - 15 - 9
Calorie Row
Burpee Over the Erg

Strength Test:
"Barbell Ladder"
Every 30 seconds, for as long as possible, perform:

-1x squat snatch (135#/95#)

*Add 10# total to the barbell every round.

When you are no longer snatch the RX weight, then continue climbing up the ladder with squat cleans. When you are no longer able to squat clean the RX weight, continue up the ladder with deadlifts. Once you fail in a deadlift you are done. Note you top snatch, clean and deadlift weights.


Happy Birthday Coach James

October 23 

Skill:
Tabata Row
(20s Work/10s Rest; 8Rnds)
*Compare to 22SEP15

 WOD
"James"

With a Running Clock

7 Min AMRAP
200m Run
25 Toes to Bar

-Rest 1 min -
When Clock hits 8mins

2 Rounds for Time
25 Box Jumps (24/20)
10 Strict Handstand Push ups

- Rest-
When Clock hits 15min

For Time
25 Muscles Ups
or
25 Burpee + Jumping Pull Up


Active Recovery

Happy Birthday Coach James!!! A birthday WOD will be posted tomorrow, so come out and celebrate.



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

No One Likes Thrusters

October 21

Strength
6 x 3 Thrusters
-Start around 60%
-Add weight each set


WOD
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

(Compare to 24JUN14) 

Riverside

October 20



Strength/Skill
10 x 1 of the Complex:
Deadlift + 1 Clean Pull + 1 Power Clean
-All between 65-75% of 1RM Clean 

WOD
3 Rounds
400m Run
5 Power Clean (185/125)


Foam Pit

October 19 


Strength/Skill
7 x 3 Strict Pull Ups (Add weight each set)
7 x 5 Tall/High Box Jumps
-Alternate Movements

WOD
7 Rounds
10 Sumo Deadlift High Pulls (95/65)
7 Dips

Sunday

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

October 17

"Alika"

WOD
For Time

15 Squat Snatch (95/65)
15 Box Jumps (24/20)
25 Double Unders

10 Squat Snatch (135/95)
15 Box Jumps (24/20)
25 Double Unders

5 Squat Snatch (155/105)
15 Box Jumps (24/20)
25 Double Unders

Strength
With Remaining Class Time
Establish a Heavy Single:
Snatch

Happy Birthday Coach Dan

October 16

Birthday shout-out to our deployed Coach Dan.  SCF hopes you're staying safe out there and return soon. We'll have a craft beer or hand-drip coffee waiting for you.

"Dan"

Strength
Back Squat
5 - 5 - 3 - 3
Start at 75%
Add Weight Each Set

WOD:
With a Running Clock

8 Min AMRAP
3 Deadlift (115/75)
6 Push Press
100m Run

-Then-

6 Min
Establish 1 Rep Max Clean

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Travel WOD

October 14 



Skill
6 x 100ft Handstand Walk
Scaled - 6 x 10 Shoulder Taps (per arm)
Scaled - 6 x 100ft Bear Walk

MetCon
7 Rounds
7 Squats
7 Burpees

Team SCF

October 13



Skill:
In Teams of 2
4 x 250m Row
-Each Partner rows four sets, Alternate on the Rower
-Focus on good rower form.  Shoot for about 85% pace

MetCon
In Teams of 2
Alternating Full Rounds
20 Min AMRAP
10 Wall Ball (20/14)
10 Box Jump (24/20)
10 KBS (55/35)

Discoverer's Day

October 12

Strength:
Snatch Grip Deadlift
3 @ 90%
3 @ 95%
3 @ 100%
of 1rm Snatch

Clean Grip Deadlift
3 @ 90%
3 @ 95%
3 @ 100%
of 1rm Clean


MetCon
100 Double Unders
-then-
15 - 9 - 6
Shoulder to Overhead (135/95)
Pull Ups
-then-
100 Double Unders 

Sunday

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

October 10 
Strength/Skill:
7 x 3 Split Jerks
All Sets at 60-70%

In Teams of 2*
20 Thrusters (95/65)  / 20 Cal Row
10 Thrusters (135/95) / 20 Cal Row
5 Thrusters (155/105) / 20 Cal Row


*P1 will start on the barbell and P2 will start on the Rower.  Once both complete the set, partners will switch.  Once both partners are complete they will move on to the heavier barbell. 

Famous Friends

October 9


With a Running Clock

6 Min AMRAP
 1 - 2 - 3 - 4 - 5...etc
Burpee
Chest to Bar Pull Ups
 -Then-
6 Min AMRAP
1 - 2 - 3 - 4 - 5...etc
Wall Ball (20/14)
Push Ups
-Then-
1 - 2 - 3 - 4 - 5...etc
GHD Sit ups
Handstand Push ups 

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

All You Can Be

October 7


Strength
8 x 5 Overhead Squat
- All sets at 60-70%


MetCon
4 rounds
18 Ground to Overhead (75/55)
9 Box Jump Overs (24/20)

War Paint

October 6

One of our original members and coaches will be leaving us this week.  Thank you coach Melissa for all your hard work and coaching from the start. Come send her off right today with a great workout.    

Time Trial:
800m Run

"Mel"

EMOM 15min
2 Back Squats*
4 Kettlebell Swings (70/55)

Min*
1 - 5 (185/125)
6-10 (205/135)
11-15 (225/155)

The SCF Family

October 5

Strength

5 x 5 Push Press
-All sets at 75-80%


Met Con
For Time
30 Deadlift (205/145)
300m Run
30 Knees to Elbow
30 Walking Lunges
30 Double Unders
30 Hip Extensions
30 Jumping Squats*

*Feet must leave the ground at full extension, but there is no height requirement. 

Sunday

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

October 3

Strength:
7 x 3 Front Squat
Start @ 60% Add Weight Each Set

MetCon:

3 Rounds
250m Row
12 Squat Cleans (115/85)
25 Box Jumps (24/20)

Home

October 2


“Nate”

20 min AMRAP
2 Muscle ups (Scaled = Burpee + C2B Pull Up x 2)
4 Handstand Push Ups
8 Kettlebell Swings (70/55)