The Turkish Get-Up

The Turkish Get-Up

The Turkish Get-Up, The Why and The Why Not? by Mike Knaisch, MS, ATC First lets begin with the why not?  There is no why not, really.  It’s more of people refusing to do it or the general disdain of doing it.  So why do some people hate the TGU?  I’ve heard things... read more
NUTRITION SEMINAR

NUTRITION SEMINAR

We are very excited to announce that CFL will again host Jeremy Mullins and his Nutrition Seminar for the second year in a row. When:  Saturday, April 16th; 9am-4pm Cost:  $75 Registration:  CFL members can see us at the front desk for registration info.  For... read more
Friday – 160506

Friday – 160506

Fitness Group Mobility Lax Ball bottom of foot Calf Smash and stretch Banded Super Front Rack Warm-up Row x 300m then, Run x 200m then, Two Sets of: :20 sec Russian KBS :40 sec Rest :20 sec Push-Ups, good form :40 sec Rest then, Two Sets of: 8 x Med Ball Cleans 5 x... read more
Thursday – 160505

Thursday – 160505

Fitness Group Warm-up Assault Bike x 5 Minutes then, Banded PVC Sink Stretch x 1min then, 10 x Fwd Walking Lunge, Elbow to instep + spidy twist then, XOS – Activate Series A1: Close Grip Bench Press, 4 Sets; 12,10,10,8 reps; rest 60s A2: Sandbag Turkish Get-Up,... read more
Wednesday – 160504

Wednesday – 160504

Fitness Group Mobility High Glute Smash w/ lax ball Banded Posterior Chain Floss * Spend 2 minutes on each side for these pieces Warm-up 2-3min Double Under Practice or Accumulate 100 Dubs then, 10 x PVC Good Mornings 5 x Perfect Burpees, SLOW 10 x Ring Rows A: Every... read more

Tuesday – 160503

Fitness Group Warm-up Row or bike x 2min then, 10 x PVC OTB Passes then, Two Sets of: 10 x Vertical Paloff Press 10 x Russian KBS * Vertical Paloff Press Demo https://www.youtube.com/watch?v=fXW7qFgOH5k A: Shoulder Press, x 3 Every Two minutes for 10 Minutes (5 Sets)... read more
Monday – 160502

Monday – 160502

Fitness Group Warm-up Row x 1min Rest :30 sec x 3 sets Increase intensity each set as you warm up then, SlingShot lateral walks 15 x tall knees/side 15 x bent knees (1/4 squat)/side then, XOS – Activate Series then, SlingShot lateral walks 15 x tall knees/side... read more
Friday – 160506

Friday – 160506

Performance Group Mobility Lax Ball bottom of foot Calf Smash and stretch Banded Super Front Rack Warm-up Row x 300m then, Run x 200m then, Two Sets of: :20 sec Russian KBS :40 sec Rest :20 sec Push-Ups, good form :40 sec Rest then, Two Sets of: 8 x Med Ball Cleans 5... read more
Thursday – 160505

Thursday – 160505

Performance Group Warm-up Assault bike then, Two Sets of: 5 x Wall Facing Squats 8 x Walking Lunges 5 x KB Goblet Squats A: Front Squat, 5,4,3,2,1,3,5 Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Set 6 – 3... read more
Wednesday – 160504

Wednesday – 160504

Performance Group Mobility Banded OH Distraction High Glute Smash Banded Posterior Chain Floss Spend 1-2min in each position Warm-up XOS – Activate Series then, 10 x PVC OTB Passes 10 x Banded Good Mornings * Both done SLOW then, practice Push Jerk tech A: Push... read more

Tuesday – 160503

Performance Group Warm-up Choose 1-2 pieces of mobility work for the UE and LE each and do for 8 minutes. then, Row x 1min Rest 30sec Bike x 1min Rest 30sec Double Unders x 1min then, practice doing a few reps of each element in the following amraps A: 12min @ 85%... read more
Monday – 160502

Monday – 160502

Performance Group Warm-up Row x 1min Rest :30 sec x 3 sets Intensity each set as you warm up then, SlingShot lateral walks 15 x tall knees/side 15 x bent knees (1/4 squat)/side then, XOS – Activate Series then, 5 x Wall Facing Squats 5 x Goblet Squats 10 x... read more