I’ve been training at CFWH since Feb 2010.  The ways in which I’ve transformed since joining the gym are nearly indescribable, both physically and mentally.  Endurance improvement shows with my mile time currently at just over 7 minutes, down from over 12.  Strength has improved across the board, most notably from overhead squats transitioning from hollow PVC pipe to a recent 125lb personal record.  Flexibility, mobility, and agility have improved in exponential amounts, aided in part by our yoga classes.  Perhaps most importantly, what I have gained from CFWH is nutrition guidance.

Rob has guided me down the paleo nutrition path by helping to refine my ideas of the paleo concept.  He has held several nutrition challenges, and has hosted nutrition seminars from gurus such as Dallas and Melissa of the Whole9; Diane Sanfilippo of Balanced Bites; and Robb Wolf, author of The Paleo Solution.  I have, admittedly, completely geeked out on the nutrition side of things, reading nearly every paleo/primal nutrition book I could get my hands on.  There’s a quote on our whiteboard stating: “You can’t out-train a bad lifestyle.”   Perhaps, more than anything I’ve read, that message has hit home and made me reevaluate my eating habits.

I can go on for quite some length about my appreciation of CFWH, Rob, and the amazing trainers he has acquired; but they say a picture is worth a thousand words.  I’ll let my transformation speak for itself.

Supersets

Thrusters Sets of 3

Weighted Push Ups Sets of 5

Hip Mobility

Met Con

250 Row

30 Air Squats

250 Row

30 Burpees

Every minute on the minute for 15 minutes perform :

2 Curtis P’s (Deadlift + Hang Clean+Front Lunge R+ Front Lunge L + Push Press= 1 Curtis P) + 5 Sit Ups

Then……

4 x 1 minute of Single Unders (5 Burpee Penalty for each break of the rope) Rest 1:00 in between rounds.

Deadlift 10 (Body Weight)

Box Jumps 50

Goblet Squats 25 (53/35)

Box Jumps 50

 Goblet Squats 25 (53/35)

Deadlifts 10

Push Press

3-3-3-3-3

Met Con

Row 500 m

Run 800m

50 Push Ups

WOD

AMRAP in 3 minutes

Air Squat

Rest 2 minutes

AMRAP in 12 minutes

15 Double Unders

10 Renegade Rows

5 Pull Ups

Rest 5 minutes

AMRAP in 3 minutes

TGU

WOD

100 m BW Walking Lunge

30 Pull Ups

30 Push Ups

30 Sit Ups

30 Squats

100m BW Walking Lunges

WOD

Hang Power Clean

3-3-3-1-1-1

Then

75 Burpees

**Must complete in sets of at least 15 i.e. if you stop at rep 15 then stop at 25, to rest then you must go back to 15 to begin your set again. If you go from 0 to 25 for first rest then you can not stop again until rep 40.

“Mini Kelly”

3 Rounds

400 M Run

30 Box Jumps

30 Wall Shots

Weighted Pull Ups

3-3-3-1-1-1

Met Con

Tabata Squats

Tabata Sit Ups