• Friday

    Happy Friday! Strength: Sumo Deadlift: 5x3reps@~85-90% of Best Conditioning: 4 Rounds of 2min on/1min off 25 Wall Balls 50 Double Unders *You have 2 min to complete one round of above.  One minute of rest.  If you are unable to do double unders well, do a lower number or less attempts.  Have fun!  Compare to

  • Throwback Thursday

    Throwback to when CFSL took over a fundraiser.  How is the push up challenge going? Thursday’s WOD: Strength: Barbell Shrugs:  5×5-8 heavy Conditioning: AMRAP 12mins 3-6-9-12—up by threes Muscle Ups Power Clean and Jerk (push jerk or split) (wt: 61kg/43kg) *For those that are unable to do Muscle Ups:  please do equal number of dips

  • Week 2: Liquid diets – Does one benefit from consuming a protein supplement?

    Week 2: Liquid diets – Does one benefit from consuming a protein supplement? http://reset-you.blogspot.com/2015/05/week-2-liquid-diets-does-one-benefit.html Cheers, Chrissy Wednesday’s WOD: Skill: Turkish Get Up: 15 each side, increasing as able.  Maintain good form. Conditioning: “Nancy” 5 Rounds 400m Run 15 Overhead Squats (WT: 43kg/30kg) *This is a benchmark that goes on the records board, work hard and

  • Challenge Info

    Some answers for the push up challenge: Do the workouts every other day as the volume gets higher.  The goal is 3-4x per week. The goal is to do high quality push ups more frequently, not necessarily to get through all 18 workouts.  I know toward the end of the banded push up workouts, I may

  • Motivation Monday

    A few exercises to help with stressful days. Monday’s WOD: Strength: Shoulder Press: 3x 8-10reps @ ~ 70% of best. Conditioning: 10-9-8-7-6-5-4-3-2-1 Push Ups Ring Rows Burpees *This will be our test WOD for the push up challenge.  Please start at 9 instead of 10 if you are newer. INFO about the push up challenge:

  • Functions of the Muscles/Tendons/Ligaments

    In regards to movement/exercise, here are the very basics of each one’s function:  The muscles contract to create tension or movement.  The tendons transmit this contraction to the bones to create the movement or provide stability through tension.  The ligaments stabilize the joint during movement.    Muscles are the things we are obviously all trying

  • Happy Friday

    Here are a few more details for the push up challenge: 1.   We will use the junior bars for those that aren’t able to do push ups on the floor yet. 2.  We will use bands for those that are already capable of doing push ups on the floor. 3.  You will have a

  • Throwback Thursday

    To the Throwdown App launch party. Starting Monday, May 18th, we are going to kick off another challenge.  This time around we are doing a push up challenge.  This will be the exact same format as the pull up challenge.  We will post up descriptions of how to complete each workout.  You will go through

  • Hump Day

    Wednesday’s WOD: A.  Dips 5×5-10 B. Split Jerk: heavy single C. Manmakers: 20 for time.

  • Liquid Diets – Drink me get skinny, shake this get muscle, super human smoothies, etc…

    Liquid Diets – Drink me get skinny, shake this get muscle, super human smoothies, etc… Link: http://reset-you.blogspot.com/2015/05/liquid-diets-aka-drink-me-get-skinny.html As of right now we have 9 individuals signed interested in doing the nutrition challenge kicking off next week.  Yippee!   If you are interested please contact me by 5/12 to ensure you have a spot.  My email is