08/23/2017 Got Johnny 232??

Register TODAY for our Johnny 232 Fundraiser Workout in honor of Captain John T. Berger, this Saturday 10 AM!  CLICK THE LINK TO REGISTER FOR OUR FIRST ANNUAL!!  Don’t miss the action!  Summerville High Choir will be singing our National Anthem and there will be a Color Guard presentation, along with food, raffle prizes that are off the hook, and a silent auction!  There will be childcare available for parents who would like to participate in the workout, which can be scaled to any individual level.

Hammer Down and Register HERE ⇓

JOHNNY 232-CAPTAIN JOHN T. BERGER

FIRST ANNUAL MEMORIAL FUNDRAISER WORKOUT

WOD:

Part A

Deadlift

3-3-3-3-3

**single reps, not touch & go.  (One set is performed as 3 individual reps.)

**focus on start/set up position of each rep and creating maximal tension in the set up.

**this is an opportunity to practice the single rep method, while increasing weight appropriately and safely over the sets.  Goal is to end with a challenging weight to hold across your sets in Part B

Part B

Every 90 seconds

3 single rep deadlifts

5 sets total

Part C Finisher

AMRAP 8 minutes

5 pullups

10 wall balls (20/14#)

25 double unders

08/22/2017 Four Traits of an Inspiring Workout Partner

 

CLICK HERE TO REGISTER FOR THIS SATURDAY’s JOHNNY 242 FUNDRAISER!!

The Four Traits of Helpful, Inspiring Workout Partners

1. You Make Realistic Commitments You Can Keep: You need to be reliable, period. That means you are realistic with the commitments and appointments that you make with your buddy.

2.  You Inspire Your Partner By Doing, Not Just By Offering Encouragement: That said, you don’t have to be far and away more fit than your buddy, but you should at least put in your all.  What’s more, behavior is contagious.

3.  You Know How to “Spot” Your Buddy in the Gym:  That means not touching the bar or weight when you don’t need to. At the same time, you should know your partner’s limitations enough to let him try to battle it out on his own, and then swoop in if really needed.

4.  You Cultivate the Relationship Outside of the Gym:  you can still motivate and support the other person, even when you’re not in the gym together.  We could all use someone to lean on when the going gets tough or to celebrate victories with, so you shouldn’t have to restrict your relationship to just inside the gym.

SKILL:

Clean and Jerk

SWOD:

EMOTM for 6 minutes

2 clean and jerks

**can be squat or power.

**add weight each minute

**work to moderate weight.  Athletes whom are less comfortable with clean and jerks can practice with lighter weights, and use as an opportunity to establish a workout weight.

WOD:

Buddy Grace

in partners, complete 30 clean and jerks EACH (135/95#)

**one partner works at a time.

**share a bar if working at the same weight, otherwise 2 bars, with appropriate weight for each partner.

 

08/21/2017 Johnny 232 Fundraiser THIS Saturday!

CLICK THIS LINK TO REGISTER TODAY!!

WOD:

for time

100 m run

10 power cleans (155/115#)

20 kb swings (1.5/1 pood)

30 sit ups

200 m run

8 power cleans

15 kb swings

25 sit ups

300 m run

6 power cleans

10 kb swings

20 sit ups

400 m run

6 power cleans

10 kb swings

20 sit ups

300m run

8 power cleans

15 kb swings

25 sit ups

200 m run

10 power cleans

20 kb swings

30 sit ups

100 m run

08/19/2017 Register Today for “Johnny 232”

Grab your family, friends and neighbors, and get to CFS next Saturday, Aug 26th, to celebrate the life of our beloved local hero, John T. Berger!

Click the link below to register TODAY!

JOHNNY 232 REGISTRATION

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WOD:

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

08/16/2017 Elizabeth

SWOD:

Clean

3-3-3-3

**RX athletes will work to a moderate weight, all others use as practice to work up to a challenging weight for the workout.

WOD:

Elizabeth

21-15-9

clean (full squat) (135/95#)

ring dip

If any athletes are feeling overly sore, there is a variation of Elizabeth called “Power Elizabeth” in which you sub power cleans for full cleans.