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FTF Fitness
349 N Minnewawa, Clovis, CA 93612
Functional High Intensity Fitness Facility
Recent Activity
Below is a video of good power clean mechanics. Take a look at the bar's path of travel throughout the entire repetition. Conditioning As many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-up (hand release)s 15 Box Jumps Post total rounds. STRENGTH Clean 5x5 Split Jerk 5x5 75% SKILLS: L-sit Med Ball Cleans x 30 Wall Ball x30 Continue reading
Posted Dec 3, 2017 at FTF Programming
Picture taken from: So often we talk about motivation on this blog. We talk about understanding how to motivate the human condition and how to get back to the roots of what we we are designed to do... move. Often we talk about here at FTF how our "competition" is not another gym, a "globo" gym or even another form of exercise. But we discuss how the fundamental challenge we are facing right now IS the human condition. Many of you may shun this article off as another coach trying to ward off obesity and may even look at... Continue reading
Posted Nov 27, 2017 at FTF Community
Strength: Power Clean 5-5-5-5-5 Power Snatch 3-3-3-3-3 ALL LEVELS: 60-65-70-75-75% on Clean 50-70-75-80-85% on snatch Conditioning: 21 Push Press (115/85) 21 GHD Sit-ups 18 Push Press 18 GHD 15 Push Press 15 GHD 12 Push Press 12 GHD Modify weight as needed. IF you are NEW to the movement, Coach recommends modifying the GHD after the first round OR doing V-ups in Place of the GHD. The GHD is an agressive abdominal movement and can create a potential for injury if done more than a few reps the first few times. Skills: L Sits Tabata Push-ups (hand release) AMRAP of... Continue reading
Posted Nov 27, 2017 at FTF Programming
Conditioning: 500 M Row 50 Air Squats 40 Hand Release Push-ups 30 KB Swings 20 Pull-ups/Ring Rows 10 Toes to Bar/Sit-ups Strength: Overhead Squat Push Press Clean (Power or Squat) 3 attempts at 1 RM use the following rep shceme: 10-5-3-1-1-1 NO MORE THAN 3 ATTEMPTS! Conditioning 2 Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Endurance: 12 mile TT on Bike Continue reading
Posted Nov 27, 2017 at FTF Programming
I'd like to talk about the mental side of High Intensity Fitness. Would you agree that doing these types of wokouts take a certain mental style, a certain mental game, a certain motivation, a certain drive? What is it that YOU do that gets you motivated to workout this way? POST TO COMMENTS. High Intensity Fitness is a very physically, emotionally and mentally challenging methodology. " Fulfillment is in achieving your desires. The thrill is in the getting there." Kimerly Adamson --- New Zealand Motivation, Determination, accomplishment, success, challenges, the will to survive, the drive to be better, empowerment, demanding,... Continue reading
Posted Nov 21, 2017 at FTF Community
A thanksgiving movie for you! Who doesn't love a little Garfield?? CONDITIONING: without letting go of the bar during the set until the pull-ups, complete the following: 3 rounds of 8 reps each of completed at: Advanced 135/95 Intermediate use 95/65 Beginners use less than that Clean Sumo-Deadlift High Pull Shoulder Press Lunge Thruster Pull-ups Sit-ups STRENGTH REST DAY ENDURANCE Run 5k time trial CONDITIONING 2: 21-15-9 Deadlift 275/185 Box Jump 30/24 Beg: 135/95 Intermediate: 225/135 Advanced: 275/185 Continue reading
Posted Nov 20, 2017 at FTF Programming
AND a Charlie Brown Thanksgiving! CONDITIONING: 4 round for time of: 500 m row OR 400 m run 30 sit-ups 20 Pushups STRENGTH Bench Press Front Squat 3 attempts at 1 RM use the following rep shceme: 10-5-3-1-1-1 NO MORE THAN 3 ATTEMPTS! ENDURANCE Swim 8 x 50 m sprint, rest exactly the time it takes to complete each sprint 8 x 100 m Sprints, rest exactly the time it takes to run the 100 Continue reading
Posted Nov 19, 2017 at FTF Programming
Something a little fun for you to watch about squat form! STRENGTH Back Squat Shoulder Press Deadlift 3 attempts at 1 RM use the following rep shceme: 10-5-3-1-1-1 NO MORE THAN 3 ATTEMPTS! CONDITIONING: WOD: 5 Rounds for time: 15 Thrusters 95/65 15 Burpees Post time. Beg: 65/45 Intermediate: 75/55 Advanced: 95/65 CONDITIONING 2: 400 m run 200 M row 100 double Unders 50 Push-ups 25 Ring dips 12 HandStand push-ups 6 Muscle-ups 3 shuttle-runs (20m/40m/20m) ENDURANCE Bike 4x2 mile repeats, 4 x 1 mile repeats rest 1/2 the time Row 300-250-200-150-100-50 Rest 10 seconds between sets. Repeat as necssary Continue reading
Posted Nov 19, 2017 at FTF Programming
Strength: Snatch Grip deadlift 7x3 Snatch balance 7x3 Snatch press 7x3 CONDITIONING: Goal is 300 reps 2 min Wall Ball (20/14) 2 min kettlebell Swing (55/35) 2 min sit-ups 2 min air squats For every rep you miss under 300, you must make up with burpees. STABILITY: 3 x 15 hanging knee raises 3 x 15 GHD Sit-ups 3 x 15 Back Extensions Continue reading
Posted Nov 15, 2017 at FTF Programming
back in the old days... who's ready to run this class again? (or run during this class??) CONDITIONING: 100 m bear crawl at the start of each round 21-15-9 Ring Push-ups Ring Pull-ups Strength: Back Squat 7x3 Bench Press 7x3 STABILITY: Planche work 3x as long as possible L-sit 3x as long as possible CONDITIONING B 3 rounds for time of: 10 Double KB Clean 10 Double KB Military Press 10 Double KB Front Squat 10 KB Push-ups 10 pull-ups ENDURANCE 4 x 100, 4 x 50, 4 x 40 meter sprints 10 pull-ups Continue reading
Posted Nov 14, 2017 at FTF Programming
What's so important about insulin anyway? Strength: 3 x 10 Ring Dips 3 x 10 Ring Push-ups 3 x 10 Ring Pull-ups CONDITIONING: 3 rounds for time 10 Ground to OVerhead (in any fashion) 22 Burpee Pull-ups 35 Double Unders BEG: 95/65 and burpees INT: 115/75 and Burpee over bar Advanced: 135/95 and burpee pull-ups CONDITIONING B 5 rounds of: 400 m run max rep power cleans in 1 min at 50/60/70/80/90% of 1 RM clean Same Percentages for all levels ENDURANCE All Sports: 60 seconds on, 60 seconds off for 8 rounds at Max effort Continue reading
Posted Nov 13, 2017 at FTF Programming
Strength: Sumo-Deadlift High Pull 5-5-5-5-5 Med Ball Clean Max rep in 2 minutes CONDITIONING: 5 rounds for time 100 m row 10 sit-ups 100 m run 10 pull-ups STABILITY: 100 Sit-ups L Sits for Time x 3 plank 3x max effort time ENDURANCE Choose one of the following: 10k time trial run 20 k time trial ride 1000m time trial swim or 10k Row Time trial Continue reading
Posted Nov 12, 2017 at FTF Programming
For those who are doing marathons/ 5k, endurance events of any type really and in particular those who are hoping to do the ruck in March, pay attention to the website where the endurance programming is written. This programming has been based off research for years and the CFE program. The training is based on several areas of research including how to maximize training for endurance events in a strength and conditioning program. The program is written to be 3 days per week, typically on a monday/wednesday/friday however you can adjust as needed to fit your schedule. Remember that in... Continue reading
Posted Nov 5, 2017 at FTF Community
I ALWAYS love this video of a CrossFit Original. How Many Body Weight Squats can YOU do? A few points on the OHS- Ensure the lats are down and back, contracted and tight to ensure the optimal stabilization in the shoulders. Try not to "elevate" the scapula but contract and tighten through the shoulder blades. Think of it as "armpits out" almost to make sure it is in the right position. Remember the reason we train the OHS is.... CORE and Prep for the Oly Lifts. Conditioning 21-15-9 Overhead Squat Sit-ups 250 m row Beg: 75/55 Int: 95/65 Advanced: 115/75... Continue reading
Posted Nov 5, 2017 at FTF Programming
Conditioning 5 rounds 5 Muscle-ups 5 KB Swings 70/55 Beg: 3 Ring Row, Ring Dip /muscle up Int: Ring Muscle Ups Advanced: Bar uscle Ups STRENGTH Max Rep HSPU x3 attempts (Beginners, max effort Handstand Hold time) Max Rep Sit-up in 3 minutes SKILLS: L-sit Side Plank Burpee (go into a side plank after you drop to the ground for your burpee) Extra Conditioning: 21-15-9 Clean (and I mean squat) Ring Dips Continue reading
Posted Oct 29, 2017 at FTF Programming
SKILLS Handstand walk work Parallette handstand Lowers or elevated handstand lowers STRENGTH 7-7-3-3-2-2-1-1 Push Press Overhead Squat Met-Con: 10 rounds of 10 thrusters (65/45) 10 dips (ring/Bar) or 15 parallette/bench/box dips Continue reading
Posted Oct 27, 2017 at FTF Programming
CONDITIONING: 8 min AMRAP 9 Bar Facing Burpees (jump over the bar) 15 Back Squats (225/155) 21 Double Unders STRENGTH Deadlift 5-5-3-3-2-2-1-1 (up to 95% 1 RM) Clean Pull 5-5-3-3-2-2-1-1 (up to 120% of 1 RM.. yes.. 120%) ENDURANCE Tabata time- 10 minutes any sport (20 sec on, 10 sec off) max effort Continue reading
Posted Oct 26, 2017 at FTF Programming
SKILLS Forward roll from Handstand EVER FEEL LIKE THIS WHEN YOU MISS A HANDSTAND? CONDITIONING: 10 cleans (Squat) 20 Push-ups 30 Deadlifts 40 Double Unders 50 KB Swings 60 sit-ups 70 Air Squats Beg: 95/65, 35/25 Int: 115/75 and 50/35 Adv: 135/95 and 70/55 STRENGTH 10 Turkish Get-ups left/right as heavy as possible 200 M farmers Carry as heavy as possible (use kettlebells) Continue reading
Posted Oct 25, 2017 at FTF Programming
Always Remember Your WHY- What gets you up in the morning, why do you do what you do, what is it your after in any avenue of life? STRENGTH 7-7-3-3-2-2-1-1 Back Sqaut Front Squat Work up to 90-95% of 1 RM CONDITIONING: 7 minute AMRAP Burpee Deadlift Beg: 95/65, Int: 115/85, Adv: 145/105 Additional CONDITIONING: IF TIME PERMITS: 3 rounds for time of: 250 M Row 20 Wall balls 20 Knees to Elbow 2 Rope Climbs SKILLS: Clean pull Front Squat Split Jerk Continue reading
Posted Oct 24, 2017 at FTF Programming
Having a hard time with Handstand walking? Want to work on progressions? Check out today's video. CONDITIONING: AMRAP in 12 minutes of: 6 Burpee Lateral Jumps (over bar) 12 Air Squats 24 Sit-ups STRENGTH 3x15 strict ring Pull-ups 3x15 strict ring Dips 3 x 15 Lunges with bar on Back Stability: Work on Handstand holds without wall Handstand Walk Work Continue reading
Posted Oct 23, 2017 at FTF Programming
What is Fitness? what is Health and Wellness? Here are our thoughts on it. CONDITIONING: 50 Double Unders 10 Deadlifts 40 Double Unders 8 Deadlifts 30 Double Unders 6 Deadlifts 20 Double Unders 4 Deadlifts 10 Double Unders 2 Deadlifts Post total time. Beginners: 135/95 Intermediate: 185/115 Advanced: 225/135 ENDURANCE 1 mile time trial (max effort) (run) STRENGTH Max Rep KB Swings in 2 minutes Max Rep KB SDHP in 2 minutes Beg: 35/25 Int: 55/35 Adv: 70/55 Continue reading
Posted Oct 22, 2017 at FTF Programming
It's FTF COMMUNITY DAY!!! Sunday October 22nd, from 9a-10 am, come out for our strength and conditioning class to see what we are all about!! It's an hour of education and fun. We will be going through some basic strength and conditioning movements and learning different approaches to achieve our goals!! Bring your friends, your family and introduce them to what strength and conditioning can do for them! 9:00 AM- Intro to Strength and Conditioning 9:10 AM Warm-up 9:20 AM- Movement introduction and instruction 9: 40 AM - Workout 9:55 AM- Closing comments and questions! Also, at 7:00 AM, we... Continue reading
Posted Oct 21, 2017 at FTF Community
Check Out this link on why the Snatch Grip Deadlift is beneficial for what we are doing: Snatch Grip Deadlift benefits CONDITIONING 21-15-9 Kettlebell Swings Burpees Beg: 35/25, INT: 55/35, ADV: 70/55 STRENGTH Overhead Squat 1x20 Snatch Grip Deadlift 1x20 ENDURANCE 3x500m time trials on Rower STABILITY 3x15 Leg Lifts on Pull-up bar or rings 3 x 15 hanging wipers 3 x 15 Back extensions Competitors Class Workout : 12 min AMRAP 135/95 for whole workout: 3 Front Squat 6 Push Press 9 Back Squat Continue reading
Posted Oct 20, 2017 at FTF Programming
DON'T SKIP TODAY!!! This is a brutal combination. Plan on it taking the whole hour. Use your 5k row or Run as WARM-UP for your strength work today. With your 5k pace today, your goal is to hit a time trial effort. What this means is that you should try to run or row as fast as you can. This is a baseline workout that will help in improving overall endurance. It has been a LONG time since we have done this workout for time. Enjoy the change and we shall see you at the finish line! CONDITIONING 5k Row... Continue reading
Posted Oct 19, 2017 at FTF Programming
Coach Jim Schmitz was one of Coach K's Olympic Lifting Coaches at USAW as well as Coach Bob Takano. This video will help to break down in slow motion what we are looking for in the clean. Remember we are using momentum to our advantage as well as the stretch reflex when we get to full open hips and full hip extension. We MUST open our hips up all the way in order to gain the maximum acceleration UNDER the bar. CONDITIONING 9 pull-ups 9 Thrusters 15 Pull-ups 15 Thrusters 21 pull-ups 21 thrusters Beg: 95/65 and Sit-ups Int: 115/75... Continue reading
Posted Oct 18, 2017 at FTF Programming