Alright... we are on it now. Starts today

Rest day Workout was money...

10,10,10,5,5,5
Bar Curls (65,85,105,115,125,135)
Skullies (85,105,115,125,135,135)
K2Es

150 DUs

21-15-9:
Dumbbell Hammers 35's
Overhead ext with 30's
Medball sit ups 20#

Calves 3x20 185#

Burnout
20# dbs for 10's
Frost Raises
Side Raises
Upright
Curls
Kickbacks

GFY

Rest Day asskickin

I am not sure if this was the greatest idea today, but it felt damn good.

Started off day with Muslce Up work. Getting better.

21-15-9:
Dumbell Curls 35's
K2E
Bar Dips 25# weight
DUs

Then...
21-15-9
Skullies with 25# on each side
Med ball Throws
Bar Curls 25# on each side
DUs

Then... Calf raises, overhead tris, hammer curls

Good God that was fun

CFFB Nov 5th

Quarterfinals today have my brain fried... It's all good

SWOD - SQ 5x5 335, BN 8x3 225, CUs 20,17,13

DWOD - rxd with 52" box on all (kinda a weird one)

GO BRAVES!!!

One of the GFY pups!!

Dillan Salazar spent the offseason hitting up the CFFB wods and is a dominant force on the region champ braves. We will be hearing more from this kid.

HERE WE GO

I guess since now I have let everyone know of the blog I gotta start keeping it up. So it is back in action biotches.

GFY crew is in the house

Still flying damn solo in the Gym which is fun yet boring as hell. Lake I dunno how you do it every day. My ADD kicks in real quick

SWOD - PC&J 3+1... tied PR @ 215 and missed 225. Damnit!

DWOD - Screen on rower broke so just went like a son of a bitch for a minute. Prob killed me almost. all rxd though

Welcome to the blog people

GFY rxd

Bif rest day

Today was a great BIF rest day. Nice and Easy!!

1:
10,9,8,.....,2,1 of

Straight bar curls (20# each side)
GHD sit ups

then same of

Skullies (25# each side)
Anchored sit ups
Hand release push ups

2:
21-15-9

Dumbbell curls (30#)
bar dips
Supine arm curls
kick backs (25#0

3:
Calf raises with 225#

It was a good day of chillaxin

CFFB Sep 30th

Landmark Day today for the crew...

SWOD - OHS 5x1...PS 8x2

Trose - OHS -200 (PR)/PS 135-155
ShaneP - FS 265/PS 175-185
Judass - OHS -225 (PR)/ PS 115
Matt - OHS - 224/PS - 175

SS - One of these days when when you might show up in the morning you could hold your own...For now just keep killing it.... FS - 75/PS - 75... Good stuff

DWOD - 5 rounds max HSPUs

Trose - 15,12,10,9,10
ShaneP - 12,10,8,8,8
Judass - 3,3,2,2,1
Matt - 2,2,2,2,2
SS - 6,5,3,3,2

GFY rxd

Rest Day for Mr. Lake!!!

Ok this one is all Lakes Fault....hahahahah

Phase 1:

5 rounds:

Medball throws against wall 45 sec

rest 15 sec

Weighted Bar Dips (20#) 45 sec

rest 15 sec

K2E 45 sec

rest 15 sec

Bar curls (#10 on each side) 45 sec

15 sec rest

2 minute rest

Phase 2:

5 rounds of:

Skullies (10# each side) 45 sec

rest 15 sec

Jackknives 45 sec

15 sec rest

DB curls (25#) 45 sec

rest 45 sec

Double Unders 45 sec

15 sec rest

2 minute rest

Phase 3:

5 rounds

Side raises (20#) 45 sec

rest 15 sec

Close grip push up 45 sec

rest 15 sec

Bar Shrugs (135#) 45 sec

15 sec rest

Over head bar hold 45 sec

rest 15 sec

NOW PUKE BITHCES!!!!

Sorry brother, but this one is gonna be an ass kicking...

GFY

Yarddog from the Backwoods Badasses!!!! Good good God man!!!!

CFFB for Sep 27th, 28th

Ok here is a Double post cuz we slow...

Monday 27th

SWOD - 20 RM SQ

Trose - 315

ShaneP - 335

Judass - 260

Matt - 300

DWOD -

5 rounds with 1 min rest inbetween

5 PC @ 185

3 box jump overs

50 yd sprint....

Trose, ShaneP, Matt rxd

Judass @ 165

Tuesday 28th

SWOD - DL 3@80%, 3@85%, 3@90%

Trose - 385, 410, 435

Shanep - 405, 435, 455

Judass - 295, 310, 330

Matt - 365, 385, 400???

Good damn Shit today bitches!!

Rest Day

Alright Lake.... Here you go bitch!!

21-15-9

Vested ring dips with 25#

Seated DB curls with 35#

21-15-9

Straight Bar Skullies with 20# on each side

GHD sit upts

21-15-9

K2E

Kick backs with 25's

21-15-9

Straight bar curls with 20# on each side

Close Grip Push Ups

Calves

Could be an interesting one....Hahahahaa

GFY Lake

CFFB Sep 21 2010

Holy Shit it has been awhile!!!!

Alright lets get back into it!!!

SWOD - BN 5@80%, 2x3@ 87.5%, 4x1@ 90%+

Trose - 270,285,305

Shane - 275,290,315

Judass - Finished @ 205

DWOD -

Min on Min off for five minutes... Have to get 30 2 pood KB swings in the minute. 1000M row as penalty for missing round

Trose - 30/30/30/24/22 - 2000m row

Shane - 30/30/30/25/24 - 2000m row

Judass - 30/30/20/20/15 - 3000m row

Matt - 30 then puss

McKay - rxd and finished @ 53#

SS - 30/30/30/29!!!/30 @ 1 pood

Good shit today. A lot of rowing. Damnit!!

CFFB Sep 13

Just another Rest Day!

Now that is what I call a rest day! Just for you Shane! Lake... rest up brotha

Round 1:
4 rounds of
8 heavy barbell curls (35's on each side)
10 med ball throw sit ups (20#)
12 weighted bar dips (30#)

Round 2:
4 rounds of
8 heavy skullies (30# on each side - 40# for Shane)
10 K2Es
21's on DB curls (20#)

Round 3:
3 rounds of
10 Hammer curls (45#)
10 Kick DB kickbacks (25#)

Heavy Calf Raises


That was about as perfect as they get for a rest day.

GFY

CFFB Sep 2nd

We were all feeling a bit tired. Prob should take a rest day one of these days. hahahaha.

SWOD -
SQ 10x2 @ 65% (45 sec rest)
BN 5x5 at 90% 5RM

Trose - SQ 250/BN 275 (tough)
Shane - SQ 315/BN 300
Judass - SQ 230/BN 185

DWOD -
6 rounds with 60 sec rest between rounds:

Max Plyo Push Up
100 m Sprint

Trose - 162 reps
Shane 109 reps
SS - 104 reps
Judass - 50+ reps
Matt - 80+ reps
Mckay - no idea but good.

Tomorrow is a new day... Bring It!!

GFY rxd.

Rest Day!!!! Hahahaha

Rest Day my ass!!!

Start us of right boys...

100 reps of each for time (kinda) of - break it up however you want

Straight bar curls with 20# on each side

Straight bar Skullies with 20# on each side

Anchored situps with 25# plate

Double Unders

then...

50 reps of each for time(kinda) of - break it up however you want

DB hammer curls 50#

Overhead Tri Ext 90# DB

Ring Roll ups

KB Swings

then...

Calf raises

Should be a doozy....

GFY rxd

CFFB Aug 30th

Deads Deads Deads.... WTF!!

at least for me

SWOD - 5 RM Deads/3xmax supine ring rows

Trose - 405 (puss)/25,22,20
Shane - 475(tough)/24,22,20
Judass - 350(PR)/ no idea
SS - 155 / 7,10,8
Matt - 350/no idea

DWOD -
8 rounds of 40yd sprints with 30 sec rest

Then...

8 min AMRAP of
155# PC - PP for 5 and 5 ring dips

Trose - 9 rounds
Shane - 8+4
Judass - 4 Rounds
SS - 7 rounds
Matt WGAF!! haha

Great day across the board for the crew!

GFY rxd

Young GFY Recruit....

David is one of the hardest working kids I have seen. Hit the gym so hard this offseason and is ready to toll. Go David

CFFB Aug 30th

What a day!! When the chest goes there aint a whole lot you can do about it. LMS prob pulled a hammy spotting me on round 1. hahaha

SWOD - thanks for the rest day

DWOD-
4 rounds of:
max rep bench @ 225
Max rep strict Pull Up
sit up ball throw with 20# for 15 reps

*only rest taken during this wod was while walking to next station and maybe a quick 3-5 second breather.

We all did this in around 10 minutes:

Trose - BN= 15,8,6,6 PU=17,12,12,10 Total of 86
Shane - BN = 19,9,7,7 PU = 20,12,11,10 Total of 95
Judass - BN = 8,6,4,3 PU = 8,6,4,3 total of 42 (I had to guess a lil on this one)
LMS - BN 10,8,6,6 PU = 12,10,8,10 Total of 70 (guessed on this one as well)

Good shit today crew

GFY rxd

CFFB Aug 28th

Done on the 29th. Great Sunday Morning!!!

We both a little tired this morn so we hit it at a good pace, but felt sluggish. We crazy enough to get the same damn score.

DWOD -
Tabata Sledge
Tabata Burpee
Tabata Sledge


Lowest score of each round counts and then add to total:

Trose - 14-6-13 (pissed on 13) total = 33
Shane - 14-6-13 (pissed as well) total = 33

Ready to hit next week!

GFY

Double up the Days

CFFB Aug 26th

SWOD -
FS 5x2/Press 5x2

Trose 260/160
Shane 260/180

DWOD -

50/40/30/20/10 K2E with a 200 M sprint before each round

Trose - 10:30
Shane - 12:20
SS- 12:28
Judass - 15: something


CFFB Aug 27th

SWOD -
Weighted Chin ups 3,3,3,3,3
Trose/Shane - up to 100
Judass up to 20

DWOD -
OTM for 15 min perform 2 PC and 10 DUs. (As heavy as possible)

Trose - 240
Shane - 225
Judass - 175
SS - 85

What a great end to a killer week

GFY

Gotta love a Rest Day!!

Bring the rain bitch!!

Close Grip Bench 95#/GHD sit ups (40/20,30/15,20/10,10/5)

Chin Up/DUs (20/40,15/30,10/20,5/10)

Skullies W/ 40# on each side/dumbbell curls 30#(10/20 4 rounds)

Straight Bar with 40# each side(more for Shane)/kick backs 30# (6/15 4 rounds)

Calves.

Good rest day today. Cant wait for tomorrow!

GFY rxd

CFFB Aug 24th

WE came... WE saw... We kicked ass

SWOD -
DL 15X1 with 30 sec rest/3x max HSH

Trose - 315/1:28, 1:21, 1:26
Shane - 335/ 1:20, 1:20, 1:23
Judass - 245/3:11 total
SS - 155 5RM/ 1:27, :27, 1:39

DWOD -
21-15-9
135# Push Press
Ring Dips
Burpees
Cal Row

Trose - 8:28
Shane - 9:44
Judass - 14:29 (JRD)
SS - 13:29 bar dips??? (not sure)

Great day with a great WOD. Crew killed it today!

GFY rxd

CFFB AUG 23rd

Holy Shit!!!! That was one hell of a day. The crew came out in numbers for this one.

SWOD - Squat and Bench 5 RM

Trose - 350-295
Shane - 415-315
Judass - 315-205


DWOD -
8 rounds for time of

50 yd sprint
5 Rt KB swings 2 pood
5 Lt KB swings 2 pood
7 Pull ups

Trose - 9:20
Shane - 9:44
Judass - 14:46
SS - 13:48
Matt - ??
Freck - 19:56

All in all it was an ass kicker, but it was fun... Shane Puked, I came close and if Judass wouldve seen Shane puke he wouldve too.

GFY

CFFB Aug 20th

Holy hell!!! Boring but intense at the same time. Repetitive movements at BW for 15 minutes do not work well with my ADD. Its all good. Crew showed and we threw down today.

SWOD - rest

DWOD
AMRAP in 15 Minutes of:
3 HSPU
5Pull Ups
7K2E

Trose - 19 rounds on the dot
Shane - 14 rounds
Judass - 9 Rounds (hitting head to floor today. Hell Yeah)

GFY

CFFB Aug 19

Great today.... Whew!

SWOD - PS 2,2,2,2,2,2,2,2 - Ring Pull Ups 3X15

Shane up to 190, and Ring Pull Ups rxd (2nd and third set broken up)
Trose up to 155 (My hang snatch is better then my full), Ring Pull Ups rxd unbroken

DWOD -
For Time:
1/2 gasser
20 DB Hang Cleans @ 50lbs
1/2 gasser
15 DB Hang Cleans
1/2 gasser
10 DB Hang Cleans
1/2 Gasser
5 DB Hang Cleans
1/2 gasser

We are lame and did not see we had to do the last gasser so best guess is to add 15-20 sec. Also, we might have had to do squat cleans and not power cleans, but WGAF.

Shane - 3:45
Trose - 3:30
SS - 3:5---something

Great stuff today. It was a tiring day to say the least but we kicked its ass.

GFY

Wednesday...REST DAY????

10,9,8,7,6,5,4,3,2,1

Bar Power Jerks

GHD sit ups

Then

10,9,8,7,6,5,4,3,2,1

Weighted Bar Dips (25#)

Bar Curls (25's on each side)

Then

10.9.8.7.6.5.4.3.2.1

Standing overhead tri extension (90# Dumbbell)

hanging Roll ups from Rings

Last...

20-15-10-5

Dumbbell hammer Climbs (#'s 20-30-40-50)

Kick backs (#'s 20,25,30,35)

Overtime:

4 x burnouts on Calve raises

Rest day... hahahaha

GFY rxd

CFFB 4th Quarter is ours!!!! Hell Yeah it is!

Alright so today we kinda got our ass kicked but not really. It was a good one but had its moments of Holy Shit!!

Started the day with a nasty SWOD:

5x1 Squat and 5X2 Bench.

Shane hit 425 pretty damn solid on the squat and threw up 305 like it was nothing

TRose hit 350 good, but it was heavy. Bench was solid at 300

Judass was solid on the Squat at 315 and even stronger on the bench at 205

Then came the pain:

DWOD -

5 rounds for time

20 yd bear crawl (10 and back)

5 DL @ 315

10 Burpees

Trose rxd in 6:50

Shane rxd in 7:50

Judass rxd in 12:58

SS rxd in around 9 min I think

Good Shit today from the crew. It was a total ass kicker of a WOD!!

GFY rxd

Bear Ladder by Freddy C

Oh Shit!!!!

What a workout brought on by Freddy C. That was just plain nasty.

135#

1 cycle = Squat Clean-Thruster-Rack Thruster.... or DL-Hang Clean-Front Squat-Press Movement-Back Squat-Press Movement.

Start by Completing 1 cycle, then 2 cycles, then 3 cycles, and so on. You have 20 Minutes to complete the round of 10 cycles. Rest as much as needed between cycle rounds but you cannot drop the bar during a round of cycles except to tap the bar on the floor.

This was a nasty WOD and we did not complete. It was close but we were taken over by the massive amount of thrusters.

TRose - rxd through 8 rounds and 6 cycles... Finished 11 more cycles before the 20 minutes up

ShaneP- rxd through 7 rounds and 3 cycles...Had 8 cycles left at the end of 20 minutes.

Plane Nasty