Monday 06032013


Programming Note:

For those of you following the new strength cycle please note the following:  

  • Choose 3 max 4 WODs a week.  If you’re tired and feel overtrained, cut your WODs down to 2 times a week.  
  • Have a minimum of 3 hours between your strength training and WOD 
  • If you’re not confident with the positional lifts, focus on the full movement instead.  
  • Skip all strength work in the daily programming and follow the “level 2” skill work in Sports programming.  
  • Stay consistent with the program, do not bypass the core work or the accessory movements.  
  • Eat more, sleep more, and take care of your body.  

Members training for the 2014 CF Games season should be following the strength cycle and Sports Level 1 or 2 skill work.  The level 1 and 2 skill work will help athletes develop their competence in higher level CF movements seen mostly in competition.  

If you have any questions don’t be afraid to ask.

~ Matt

CFP Head Coach  


A.  Snatch Progressions 

B.  3 Rounds AFAP 

200M Run/Row 

21 x Russian Swings 

12 x Wallballs 


A.  TNG Power Snatch – 5 x 3 

B.  3 Rounds AFAP 

400M Run 

21 x American/Russian Swings @ 1.5 pood/1 pood 

12 x Wallballs @ 20lb/14lb 


Level 2 

A.  2 Sets NFT 

10 x MU Progressions (Box or knees) 

10 x Dead Hang Pull-ups 

10 x Strict Ring Dips 

Level 1 

A.  3 Sets NFT 

ME – UB Set Weighted Muscle-ups @ 20lb 

B.  3 Rounds AFAP 

400M Run 

21 x UB American Swings @ 1.5 pood/1 pood 

12 x UB Wallballs @ 25lb/16lb 

-Post results under comments  

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12 Responses
  1. Susan kian

    Muscle ups with no weight 16 total ( started failing after that
    Strict pull ups and dips done. Didnt quite finish so did second set after wod.
    Wod sport rx 12:03.
    10×10 bs 125lbs with sets of lunges and or back kicks or front kicks in between sets. No resting.
    Planks/hollow rocks /v ups/ other ab stuff
    Press handstand plache down and push-up 3×5
    HS walks alternating with 5 hspu for 5 sets.
    One leg Hamstring exercises3x10
    One back handspring!

    At home did rest of strength wod with snatches at 110
    Snatch pulls 120
    Curls at 25
    Rows 3×12

    Obviously i had the day off and i was bored. Tomorrow i will follow all the rules for the strength programming.

  2. rach

    A: 65,85,95,105, 110
    B: 11:54 (shoulder felt off, after I goofed up a snatch, so didn’t push it).

  3. Pat Demeules

    A. 65, 65, 95, 95, 95
    B. 12:28 1 pood American swings(first time doing them) wall balls 20lb