-FORGING ELITE FITNESS-

WEDNESDAY 5/22/2013 IS THE ABSOLUTE LAST DAY TO SIGN UP FOR THE CHICAGO BUS TRIP.  WE NEED 15 PEOPLE IN ORDER TO COVER THE COST OF THE BUS & KEEP THE TRIP ALIVE FOR THOSE WHO HAVE ALREADY COMMITTED AND PAID TO GO!  THE COST IS $30.00 PER PERSON AND YOU CAN PAY BY CREDIT OR DEBIT CARD @ THE CFE MAIN DESK.

 SIGN UP NOW!!!

WE WILL MAKE A DECISION WHETHER THE TRIP IS A GO OR NO GO ON WEDNESDAY @ 5:00 P.M.

 Teach / Practice

10 – 15 Minutes Clean & Jerk

Then:

Clean and Jerk

2-2-2-2-2-2-2-2-2-2

*POST WEIGHT TO COMMENTS!

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

“Chelsea”

EMOM FOR 30 MINUTES, COMPLETE:

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

*If you fail to complete the reps in that given minute, rest the entire next minute, and then try 4,8, & 12 reps the following minute.  If at any point you fail on 4,8,12 reps, rest the entire next minute, and then try 3,6, & 9 reps the following minute.

Games – Rx

Training – 25 Minutes (*If you fail on 5,10,15 Reps)

Fitness – 20 Minutes (*If you fail on 5,10,15 or 4,8,12 Reps)

POST WHAT YOU FINISHED TO COMMENT SECTION!

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“Jack”

20 Minute AMRAP

10 Push Press 115#/75#

10 Box Jumps 24”/20″

10 KBS 1.5 pd./1 pd.

Games – Rx

Training – 95#/55#, 20″/16″, 1 pd./26#

Fitness – 75#/35#, 16″/12″, 26#/18# or less

Score – Rounds + Reps completed.

POST SCORE TO COMMENTS!

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

*If you are planning on doing the physical test make-up from this past Tuesday, this is the WOD for Saturday.  You will be testing the same 5 components as everyone, and in the same order.  

IF YOU ARE DOING THE TEST, PLEASE POST TO THE COMMENT SECTION SO WE HAVE AN IDEA OF HOW MANY TO SET UP FOR.

(.25 mile run/walk for time, sit and reach, DL test, Seated Press test, and 25 burpees for time)

If you have already tested and want to get a WOD in, then complete….

5 Rounds:

2 for 1 Wall Ball Shots – 10 Reps

20 DUs

20 Power Cleans (115#/75#)

Games – Rx

Training – 4 Rounds, 95#/55#

Fitness – 3 Rounds, 75#/35#

*Athletes Pick Medicine Ball Weight*

POST TIME TO COMMENTS!

Good, easy video to understand for snatch.

Technique/Teaching – 10 Minutes

Snatch

Then…

Snatch

1-1-1-1-1-1-1-1-1-1

POST WEIGHT TO COMMENTS!

STRENGTH

Press

5 Reps @ (60%)

5 Reps @ (70%)

5+ Reps @ (80%)

(+=if you are feeling froggy go for max reps)

Rest 3 minutes between sets 

WOD

5 Rounds for Time:

5-Weighted Pull Ups

10-Ball Slams (athletes choice)

*Scale pull-ups to ability level (kipping/jumping/band assist)*

POST WEIGHT & WOD TIME TO COMMENTS!

STRENGTH

Deadlift 

5 Reps @ (60%)

5 Reps @ (70%)

5+ Reps @ (80%)

Rest 3 minutes between sets

(+=if you are feeling froggy go for max reps)

WOD

For Time:

Row 1000M

Then…

5 Rounds

10 DB or KB hang clns

10 DB or KB step ups 20”/16” Box

POST WEIGHT / TIME TO COMMENTS!

15 MIN AMRAP

10-Thrusters 95#/65#

10-SDLHP 95#/65#

Games – Rx

Training – 75#/45#

Fitness – 55#/25# or less 

POST TIME TO COMMENTS!

Skill

10 MIN– HSPU/ C2B Pullups

10 MIN AMRAP

5-HSPU

10-C2B Pull ups

15 Burpees

Games – Rx

Training – Toes on Box / Kipping PU

Fitness – Knees on Box / Seated DB Press / Band, Jumping PU

POST ROUNDS + REPS TO COMMENTS!