by chetcromer_ut5n0x1i | Aug 1, 2016 | WOD
“Coming together is a beginning; keeping together is progress; working together is success.”–Henry Ford Athletes are usually very nervous on Day 1 at CFU. They are just trying to survive, not finish last, and understand all the acronyms we use. But,...
by chetcromer_ut5n0x1i | Jul 30, 2016 | WOD
Have you completed Adam Brown yet? You have today and tomorrow. Strength: 6X10 split squats (each leg) WOD: 4RFT 15 Front squats HAF 40 Weighted sit ups HAF #CFUStrong
by chetcromer_ut5n0x1i | Jul 29, 2016 | WOD
What’s next? What are you training for? Do you even track your progress??? Strength: Bench Press 4X4 wide grip bench press 4X4 close grip bench press 10 pull a parts between sets WOD: Push presses Get to 100 push presses #115/75 Rest = 6 TTB...
by chetcromer_ut5n0x1i | Jul 28, 2016 | WOD
You’re strong? Really? Show me. Pick that weight up. Strength: 6X3 Dead Lift. Full stop at the bottom of each rep. Not T&G (Touch & Go) WOD: Chipper 300M row 30 Wall balls 30 Burpees over the ball 30 Weighted lunges (each) #45/25 30 Mountain climbers...
by chetcromer_ut5n0x1i | Jul 27, 2016 | WOD
The devil is in the details. The fortune is in the follow up. Fundamental Class tonight at 5:30PM. Topic: Log PT. Training Olympic Lifting Warm up: 5X (High Hang Clean + Low Hang Clean + Clean) 6X3 Hang Cleans WOD: 15min partner AMRAP 25 leap frog squats + 25 KB...
by chetcromer_ut5n0x1i | Jul 26, 2016 | WOD
CFU QUESTION: What is one excuse you can eliminate today that inhibits your progress? Write it down on the White Board! Wednesday Fundamental Class: 5:30PM. Log PT. Training Strength 5X5 Push/Split Jerk Rows between sets WOD: 2 minute test 2 mins max calorie row, rope...
by chetcromer_ut5n0x1i | Jul 25, 2016 | WOD
All your goals lie on the other side of fear. The end. 1600 WOD. We passed 1600 LIKES on Facebook. THANK YOU!!! Teams of 4. Split 1600 reps: 400 push ups, 400 sit ups, 400 air squats, 400 American KB swings Once you’re done…find you’re 3RM OHS....
by chetcromer_ut5n0x1i | Jul 23, 2016 | WOD
Squatting…Best day of the week.–Coach Mark Clevenger Strength 6X4 Front Squat 1X20 drop set of Front Squat at ~65% of today’s max. WOD: Sled Relays and Flutter Kicks What’s on the docket for next week? Last days for the July Challenge....
by chetcromer_ut5n0x1i | Jul 22, 2016 | WOD
A plan + diligence = accomplishment. I sincerely don’t know anything else that works. Strength: DL 8X3 DL. WOD: Morgan’s WOD. 4RFT 10 step ups each leg #95/65 10 floor wipers each leg 10 hang cleans...
by chetcromer_ut5n0x1i | Jul 21, 2016 | WOD
“Jim, I only have 10 more minutes to WOD after all we’ve done. So I need you to design one for us. And make it suck!”–Arlan Arlan is one of the original CFU guys. He relocated his work, so he CrossFits in the Valpo area. But when he gets a...
