Focused Training

60 minutes. That is how much time we have to get in a good warm-up, do some skill work, lift weight, workout, and cool down/stretch. In order to accomplish everything, our sessions are very fast paced and tightly planned. Here are 3 things that will help us all get the most out of each session. 

1. Come On Time. The warm-up is critical for both your performance and safety during the workout. The best thing to do is to come on in a little early and get in a 400m jog, work on your double-unders, or spend some extra time just warming up your joints.
2. Stay Focused. Everything we do, we do for a reason, and the more you can stay on task, the more benefit you will get from the hour. Seek perfection in everything you do and you will have a MUCH higher chance of success. Once the class begins, dial in your focus and be prepared to work. Hang out and goof around afterwards.
3. Know Your Weights. When we begin lifting, make sure to check your CFV Binder (or other form of workout journal), and check to see what weights you lifted last time. Then knowing this critical information, decide on the amount of weight you will use for your (usually 3) sets. If your not sure, ask your coach. That is why we're here...

The more focus you can bring to your training, the more you and everyone else will benefit from it. Coming on time, staying focused, and knowing your weights are 3 keys getting the most from your 60 minutes at CFV.

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Affiliate Cup Competition - 2010

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Pat Barber does "Barbara"

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Workout of The Day

(compare to Sunday, June 28th, 2009)

"Barbara"

5 rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

rest exactly 3 min b/t each round.

 

Post total working time and notes to comments.

 

Comments

[Rona]

22:31 (i think) modified as below

this was ? fun ? esp. now that it's 10 or so hrs POST wod
upon reading the board
i didn't see that we were to do FIVE rounds : oh lord.

my mods:
10 pull ups ~first two rounds (almost 18 ttl) on green band: the rest ring rows
20 push ups : knees
30 sit ups
40 squats

5 rounds
next time i want to do it full reps

that was kick ass.

[Jen T]

19:27 - mod: 10-20-30-40; w-band

[Danelle]

18:xx
10-20-30-40, G-band, tire push-ups.

[Troy]

31:22 pr

[Jennifer S]

18.15 10.20.30.40 bench push-ups

[Jenna]

17:32 (10,20,30,40, red band, tire pushups)

[Jaala]

Wow, I would have loved to see everyone do this workout! I am sure everyone did awesome...

This workout reminds me of Chris Davis. I seem to remember him doing it twice in one month or something crazy like that!

[Lindsay]

23:37 (rx'd)
Barbara is one mean lady.

[mindith]

22:03
rxd
pull ups and push ups slowed me down alot

[Kat B]

Beat from yesterday, glad I missed this.

[Katie Carlo]

Ryan, I hope you got to work on time, really sucks being locked in the can.... Good job today everyone.

[Ryan]

Hahaha I was wondering how long it was gonna take for someone to say something about that. And yes Katie, I did get to work on time, thanks.

[Nick Conn]

this workout terrifies me.

[Lisa Major]

19:26
10,20,30,40
Blue Band/Tire Push Ups

Barbara's a bitch...but I like that Bitch!

[Major]

Ryan you getting locked in the can might just be the highlight of the year thus far for me! My only mistake was not getting a picture! Great job on Barbara today bro! Best Rx'd time of the day... I guess that was her way of punishing you!

[Brandon]

Wait a minute, don't those doors lock from the inside? How was locking yourself in even possible?

[Marthab]

It's broken. And Ryan, don't feel too bad...you weren't the only one.

[Ryan]

Thanks Martha. And it was an interesting way to end the morning, to say the least.