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DB Cleans and Double Unders |
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Tuesday, June 01 2010 |
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Strength: Press 3-3-3 (70/80/90%) Go for max REPS on your last set.
WOD:
30- 20-10 Reps For Time of:
Dumbell Cleans (Full) 50/35
Double Unders
Rest 5min
3 sets of 30 Reps
Hollow Rocks, Not for Time.
Post Results to comments. Thanks to CFE for the WOD
Sarah Wilson, owner of Fashletics during a demo session on the beach.
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Monday, May 31 2010 |
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WOD: "Trevor"
Teams of four work to complete
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
post team and time to comments
Class time today is ONLY at 11am. All friends, family members and guests are welcome to join us for this FREE WOD.
On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win'E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi Win'E; brothers and sisters Todd and Jenny Win'E, Tracy Hardin; nieces Madison, Tyler, and Lilly; grandparents Donn and Ruth Ann Curran, and Gerry and Joan Win'E; and numerous aunts, uncles, and cousins; and his beloved dog, a boxer named Betty.
Our thoughts are with the families who have lost a hero. We do not take for granted those who are protecting us at home and abroad. Thank you to all those that have ever put on a uniform to serve our great nation and protect our freedoms.
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Sunday, May 30 2010 |
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Rest Day.
Don't forget we only have one session tomorrow. We will do our Memorial Day WOD at 11am Monday. See you there!
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Friday, May 28 2010 |
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Skill: 10 mins of shoulder and hip mobility.
WOD:
Quarter Gone Bad
Five rounds for total reps of: (Scale accordingly)
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.
Good luck to Lovato's Competition Team on the upcoming World Championships. 405 is proud to be the strength and conditioning program for these elite athletes!
HOLIDAY WEEKEND SCHEDULE:
Saturday class is on as scheduled at 9am
Sunday closed as usual
Monday 11am Memorial Day class ONLY. Should be a lot of fun! No other class times Monday.
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Burps, lunges and some double unders |
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Thursday, May 27 2010 |
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Strength: If you missed dead lift, make it up. If you did not, then coaches choice for strength/skill work.
WOD:
4 Rounds for time:
10 Burpee
20 DB Walking Lunge (As Heavy As Possible)
30 Double Under
Post results to comments.
HOLIDAY WEEKEND SCHEDULE:
Saturday class is on as scheduled at 9am
Sunday closed as usual
Monday 11am Memorial Day class ONLY. Should be a lot of fun! No other class times Monday.
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Wednesday, May 26 2010 |
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Strength: L-sit 3 max hold tries. 3x10 Good Mornings (this is a new movement for many of you, start LIGHT, and by light we mean LIGHT! PVC, empty bar type light) CLICK HERE for video of proper good mornings technique.
WOD:
Broken Helen
3 rounds, each for time of:
Run 400 meters
21 KB Swings (1.5/1 pood)
12 Pull-ups (Chest-to-Bar pull-ups are RX'd)
Rest exactly 3 minutes between rounds.
It is finally time to form the 405 Endurance Team. Being a member of the team will get you specific training for any and all endurance type events. Training will be provided for Marathon's, Ultra's, cycling, triathlons, adventure races and everything in between. Members will be eligible to partake of significant discounts from our team sponsors. The team is open to any 405-er as well as non CF 405 members. Let us know if you are interested (I know some of you already have shown interest).
UCO has agreed to allow Team 405 to regularly train in their pool free of charge in exchange for volunteering at the 11th annual UCO Endeavor Games. This is an amazing opportunity to support athletes with physical disabilities as well as train in the pool!
The University of Central Oklahoma presents the 11th annual UCO Endeavor Games for athletes with physical disabilities. The Endeavor Games is a nationally recognized competition that allows all athletes with physical disabilities to participate in a multi-sport event. www.ucoendeavorgames.com
Events that still need volunteers:
Friday, June 11 – 20 K Cycling Event 6:45am – 11:30 am
Saturday, June 12 – Field Pit Volunteer 1:45pm – 6 pm (assisting w various field events)
These times slots could be divided up if need be (two people filling one time slot)
Go to website and sign up as a volunteer!
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Tuesday, May 25 2010 |
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Strength: If you missed Dead Lift yesterday, do it today. For those who didn't miss do 5-3-3-1-1-1 hang power cleans.
WOD:
4 rounds for time:
Max Rep Push Press 185 lbs
Max Rep Pull Ups
25 Superman's
200 meter run
Post total number of reps on push press + pull ups and times to comments.
Group pic from the Endurance cert we hosted last weekend.
Check out this fun event you can share with your furry friends...
HOLIDAY WEEKEND SCHEDULE:
Saturday class is on as scheduled at 9am
Sunday closed as usual
Monday 11am Memorial Day class ONLY. Should be a lot of fun! No other class times Monday.
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Monday, May 24 2010 |
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Strength: Dead Lift 3-3-3 (70/80/90%) Go for max REPS on your last set.
WOD:
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups
Post results for time.
Don't forget to vote for the LBN contestants!
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Sunday, May 23 2010 |
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Rest Day
The Endurance Cert was a HUGE success. Thanks to Carl and Scott for facilitating!
Please remember to vote on the LBN contestants.
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Saturday, May 22 2010 |
The gym is closed Saturday and Sunday for the CF Endurance cert. We are honored to host this cert and the coaches and athletes that are attending.
We are beyond stoked to have Carl Borg running the show this weekend.
WOD:
Run: 2x12min, Rest 2 min Between intervals
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