Monday 02042013

  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.  There are only 9 spots left!
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.

Deload Week 

-Do not add additional work to this week.  This week is programmed for everyone to both mentally and physically recover from the high volume and restoration of the body and mind.  Add additional time to mobility and recovery, take control of your diet, and get some rest!

Fitness – Performance – Sport  

A.  8 Min AMRAP – Skill/Snatch Complex

@ 45lb/35lb 

Hang Power Snatch (Position 1) 

Overhead Squat 

Snatch Balance (Heaving) 

Hang Squat Snatch (Position 2) 

B.  8 Min AMRAP  – Skill/Snatch Complex 

@ 45lb/35lb – Fitness 

@ 65lb/45lb – Performance 

@ 95lb/65lb – Sport 

Hang Snatch (Position 1) 

Hang Snatch (Position 2) 

Snatch (Position 3) 

**Absolutely perfect technique – DO NOT INCREASE WEIGHT!  

C.  8 Min AMRAP 

Ladder – 5/10 – 10/20 – 15/30 – 20/40 – 25/50 – 30/60 …. 


Double-unders (2:1 Singles:Doubles) 

Optional Accessory 


A1.  Reverse Hyper – 3 x 20 (Light) w/30 Sec Rest 

A2.  GHD Sit-ups – 3 x 20 w/30 Sec Rest 

A3.  Banded Pull-aparts – 3 x ME w/30 Sec Rest 

-Post results under comments 


39 Responses
  1. Steve Vinz

    A. Done
    B. Done
    C. Done, 4 rounds (about 1/2 were double unders).
    Good Monday workout Matt. Felt good to work on form with lighter weights….repetition is a good thing! Thanks,.

  2. Bob

    Really liked today’s workout. It felt great to use light weights and really drill form. My conditioning on the other hand…..haha
    4+22 singles

  3. Patrick B

    C. 4 + 15

    Good workout and really like the snatching time. Jeremy did a good job emphasizing to use light weight so technique would be the sole focus.

  4. Mike Soper

    A. done
    B. done
    C. 4 + 1 singles

    Don’t have double unders yet. I can do one at a time but cannot string them together. I bought a rope and I will be making time to practice daily and watch some YouTube videos to see if I can get the hang of it.

  5. Jessica L

    A. Done
    B. Done
    C. 4+15…..still not very efficient with my double unders, but getting better.
    Optional work done.

  6. Drew

    Loved the light snatch form focus. Felt great to actually feel improvement all the way through.

    4 rounds plus 20 additional burpees on the main WOD. Yeah burpees!! =-/

  7. Jamison

    A. Done
    B. Done
    C. 4+25
    Great work out, left the gym drenched in sweat! I appreciated the Oly form work, as I am still trying to master the movements. Great coaching! With all the help, I’ll get it soon!

        1. Jenn f

          🙂 liked working on technique. Shawn is also a great coach…and helpful suggestions that I’ve heard before from all the coaches. Not my favorite lift. Just waiting for it all to come together.

  8. Tammy

    A) complete
    B) complete
    I appreciated the snatches being broken apart. This was a nice opportunity to focus on each position
    WOD: 5 (singles)
    ***deload week coincides w/my taper week. Good to be around CFP coaches & members tonight

  9. Bryan Akervik

    A. Done
    B. Done
    C. 3+15 with the DU’s…really lost it on the burpees….looking forward to conditioning improving so they don’t kill me!

    Great workout as I need so much work on the snatch. Starting to feel better each time.

  10. Jer

    4+29. Felt good to work on the snatch. I still need a lot of practice. I only “hit” it about 1/4 of the time. Would like to reverse that.

  11. Susan Kian

    Struggled with double unders because of my usual reasons and I kept tripping up and got frustrated. Had a bad attitude. I like Burpees. Somebody gave me good advice, I think Shawn…about jumping higher, keeping more relaxed and not punching the ground so hard when I come down.