Wednesday 02062013

  • 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 5 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.
5 weeks of hard work = results.  Great job boot campers!
5 weeks of hard work = results. Great job boot campers on your huge improvement on the baseline!  

Fitness – Performance – Sport

A. 5 Rounds NFT – Start @ 45lb/35lb – Increase weight as needed

3 x Muscle-Cleans

3 x Muscle-Cleans + Front Squat

3 x Power Cleans

3 x Tall Cleans

B.  20 Min EMOM

Fitness – 2 x Squat Cleans @ Heavy as possible

Performance – 1 + Pause Clean at Knee + 1 – Clean @ 70%-75%

Sport – 1 + Pause Clean at Knee + 1 – Clean @ 225lb – 275lb

-Pause Clean – Start Clean normally – pause for 1 second at the knees – Shins should be vertical shoulders over the bar weight on the heels – Extend knees and hips aggressively while maintaining heel contact on the ground during the finish portion (Position 1) of the clean

C.  1K Row AFAP 

Optional Accessory 


A.  5 Rounds AFAP 

12 x Deadlifts @ 275lb/185lb 

10 x Pull-ups 

8 Min Cap 

B1.  Weighted Plank – 3 x 1 Min 

B2.  Banded Good Mornings – 3 x ME 

-Post results under comments


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25 Responses
  1. Jen

    30 min run/jog

    5×5 dumbell thrusters: 25 # dumbells on each arm, tried 30 and failed after 2.

    5×5 close grip lat pull downs. 70/90/110/130/125

    5×20 hollow rocks.

    10 front/10 side/10 side/10 front medball abs at 8#.

  2. Malachi Johnson

    Done! The pause clean was very challenging, I didn’t get to 70%. Used 175 instead of 200. Row was 3:57 I think….can’t remember for sure.

  3. Jenn F

    Wow.. deloading is no joke–lots of WORK.

    Used 85# (around 65% max rep). Nice to have repetition on these techniques, just hoping through repetition I am not making a habit out of bad form. Probably ended with weight on my toes for half of the lifts. Time to Rock Paper Scissors my hubby for some time with Nic?!
    Row- 4:01.

  4. Cally

    A. 2X35#, 2X55#, 1X65#
    B. Performance at 10X65#, 10 X75#
    Got a little further down in my squat tonight and knee isn’t too bad tonight!
    C. 4:36 (I think)
    50-40-30-20-10 russian twists with 10#

  5. Jim

    endurance WOD: 20X125m w/3:00 rest 25,24,24,24,24,23,23,23,23,24,24,24,24,24,24,24,24,24,25sec

    A. 45,45,65,75,95lbs
    B. 135 for 11 rounds, 145 for 9 rounds
    C. 3:38 went out too fast and died by 500m and had to hang on

  6. Patrick B

    A. 35#
    B. 85# – A lot of the time I’m sending my hips forward instead of up. Over compensating for trying to make hip contact with the bar.
    C. 3:43 w/ a few secs rest at 500 & 750.

  7. Bryan Akervik

    Worked form with 45# bar
    EMOM – All rounds at 95# – some right shoulder pain during the squat and bringing the bar back down….found out I was holding the bar too tight.
    Row: 3:55

  8. Form 35# with 55# last set
    EMOM from 65# to 95# for last 2 minutes
    Row: 1K 4:03 (Rowing was hard after all the cleans) Started too fast at 1:45 then paced and ended back at 1:45 pace.

  9. Susan Kian

    I should have gone….. but apart from being whiny and lazy, I couldn’t even think putting weight on my wrist. So I stayed home and ate lots of snacks