Our Blog


Lady Lifters

One of my favorite things to do is lift with friends. The triumphs, the frustration, the chalk...it's just all better when you get to share it with people you like and are inspired by. Here are two gals that I know love lifting together.

For all you lady lifters out there (and for you guys who would like to better understand us) here is a great article that Kelly shared with me. I can't figure out how to make it a link, so you just have to copy and paste the URL. http://www.teamusa.org/USA-Weightlifting/Media/The-Wednesday-Word/Wednesday-Word-07-09-14

JOHNNY KANE UPDATE: Today was the 3rd and final day for John at the CF Games. The first event was a chipper and eventhough John had to do wall balls while staring straight into the sun, he had a strong 5th place finish. The final event was a sprint which involved a 100m run, C2B pull ups and snatches at 115#. John came in 11th on that event to bring him to a 9th place finish overall. That means he is among the top 10 FITTEST 60+ GENTLEMEN IN THE WORLD! Pretty impressive. We couldn't be more proud of you John!! Thank you for representing CFSCC so well.


Deadlift: 6-6-6-6-6 

4 rounds:
2 min. ladder:
3-6-9-12-15-18-21-24 etc. of:
KBS (24/16kg)
Box Jump (24/20")
1 minute rest
1 min Row for Cals
1 minute rest
*pick up where you left off on ladder each round



Little gallery from this morning. The first shot is of Tim in the "start/finish" position we practiced today. The second one is of him in the bottom "tripod" position that we also worked on. Next two shots are of the front and back of the 8am class. And of course some Johnny Kane love to finish the gallery off. 

JOHNNY KANE UPDATE: John had another great day today. He finished 6th in both of his events; the first was a variation on the very first Games workout ever including a 1k row and 5 rounds of 15 pull ups and 7 jerks. The second event was a medicine ball clean and burpees in the heat of the day. John is holding strong in 9th place going into his third and final day. Stay strong Johnny!! We're all rooting for you.


3 Rounds:
2 DB Weighted Lunges/ 1 DB Hang Clean (40/30#) (3x)
12 Front Rack Step Ups
2 DB Weighted Lunges/ 1 DB Hang Clean (40/30#) (3x)
3 Rope Climbs
200m Run


The "Johnnys"

It's hard NOT to take photos of Johnny when we're lifting. As always, he did a great job of not sacrificing speed or technique for weight. 

John got 8th in the first event today, the Deadlift Ladder, PR'ing his deadlift by 35 pounds!!! Amazing way to start. He then finished 11th in both the Max Distance and Sled Drag events. The final event of the day was 5 rounds of 400m run and 1 rope climb and John crushed it finishing 5th. He sits in 9th place after day one. Keep up the great work Sugar!


3 sets:
1 min. to complete:
1 Power Clean+Push Jerk
1 Power Clean+Split Jerk
1 Clean+Split Jerk
2 min. rest

3 Rounds:
4 min. ladder:
10-10-10-10..... Power Snatch
10-20-30-40.... Double Under
1 min. rest
*restart each round to 10/10. Score is your lowest score in the 3 rounds.


Zacky has hops.




Four Tabata Rounds (push ups, sit ups, calorie row, and lunges) with four minutes rest in between.  During the Tabata rounds, six of the eight intervals will completed using the above movements, one for each round.  Either wall balls or KBSs will be used for the remaining two intervals of each round.  The score for each round will be the lowest number of reps out of the six intervals plus the lowest number of reps for the two intervals (WB or KBSs).  Each rest period the athletes will attempt one clean.  They can take as many practice clean attempts during the 4 minute rest period as they want but only one official attempt per rest (3 total for the workout).  The total pounds of their heaviest successful lift will be added to their Tabata rep score for a total score.