04.30.10

"Scorched" from 11.10.09
AMRAP in 15 minutes of

Sprint 20-40-20 yards

10 Burpee Pull-Ups
http://www.crossfitfortmyers.com/2009/11/111009-daily-wod.html

*Finisher: 100 GHD Sit-Ups AQAP
- - - - - - - - - -

CFFB SWOD:

All levels: Power Clean 5 x 3; Weighted Chins 5 x 3

CFFB DWOD:

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

04.29.10

CFFM Strength WOD

DL 5-RM
Add 5lbs from last 5RM-DL,
Reference 04.16.10 http://www.crossfitfortmyers.com/2010/04/041610.html

*Assistance Strength Work: Supine Ring Pullups, 3x max reps rest as needed between sets
- - - - - - - - - -

CFFB SWOD:

A.) Squat 3 x 5; Bench 3 x 5

C.) Squat 5 x 5; Bench 5 x 1

CFFB DWOD:

Complete 3 rounds for time of:

8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars

Post times to comments.

04.28.10

My nephew Nate Dick running for Willamette U. in the Northwest Conference posts a time of 11:27 in the 100-Meter Dash.

http://nwcsports.com/sports/track/2009-10/stats/NWCMen.htm

*Reminder - only 6pm class available tonight, 7pm is reserved for "Newbies" Nutrition Lecture!

CFFM WOD:

For time:

21 Thrusters @ 63/95lbs

Run 200 Meters

15 Thrusters @ 63/95lbs

Run 400 Meters

9 Thrusters @ 63/95lbs

Run 800 Meters

*Assistance Strength Work: 3-minutes of Handstand Holds, rest as needed between sets
- - - - - - - - - -

CFFB SWOD/DWOD: Off/Rest

04.27.10

"Helen" from 10.12.09

3 rds for time of

Run 400 Meters

21 KBS @ 16-k/24-k

12 Pullups

http://www.crossfitfortmyers.com/2009/10/5.html

*Finisher: 100 Weighted Sit Ups AQAP
- - - - - - - - - -

CFFB SWOD:

A.) DL 5-RM; C.) Power Snatch 8 x 2

CFFB DWOD:

Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

04.26.10

CFFM Strength WOD

Power Clean

3, 2, 2, 2, 1, 1, 1

Max Effort!

*Finisher: 100 Push Ups AQAP
- - - - - - - - - -

CFFB SWOD:

A.) Squat 3 x 5; Press 3 x 5

C.) Squat 5 x 1; Press 5 x 5

CFFB DWOD:

Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

Post total rounds completed to comments.

04.23.10

CFFM Strength WOD:

Max Effort!!!

Back Squat 5-RM

Press 5-RM

*Warm-up and attempt a new 5-rep max. Try to add 5lbs to each lift.

CFFB SWOD:

A.) & C.) Power Clean 3, 3, 3, 3, 3 - set a new 3-RM

CFFB DWOD:

5 rds of

3 clean pulls

3 power cleans

3 push press

3 push jerk

3 good morning

*use 60-70% of 3-RM Power Clean (above)

*rest two minutes between rounds

04.22.10

CFFM WOD
"Eliminator"

For time:

Row 750-M

25 Pull Ups

25 Burpees

50 GHD Sit Ups

25 Burpees

25 Pull Ups

Row 750-M

CFFB SWOD:

A.) Squat 3x5; Bench 3x5

C.) Front Squat 3, 3, 3, 1, 1; Bench "Speed" 10 x 3 @ 55% of 1-RM w/45 sec rest

CFFB DWOD:

5 rds for time of

10 Ring Dips

10 Pull Ups

Sprint 100-M

04.21.10

CFFM Strength WOD:

Power Snatch

3, 2, 2, 2, 1, 1, 1

Max Effort!

CFFB - Off/Rest

04.20.10

From 12.10.09: http://www.crossfitfortmyers.com/2009/12/121009.html

"Mother of Pearl!"

Run 800-Meters

*Rest

Run 400-Meters

*Rest

Run 200-Meters

*Rest

Run 400-Meters

*Rest

Run 800-Meters

*Rest the exact amount of time if takes you to run the interval. EX: you run 800-M in 3:00 min. rest exactly 3:00 min before running 400-M, etc, etc ...

*Record individual sprint times, compare to 12.10.09

*Sprints are Maximal Effort!!!

CFFB SWOD:

Deadlift 5-RM

CFFB DWOD:

AMRAP in 15 minutes of

10 Supine Ring Pullups

10 Push Ups

10 KBS @ 24-K

04.19.10

CFFM Strength WOD:
"The Bear"

A different twist on an old favorite ....

Women @ 63lbs/Men @ 95lbs

3 rounds of 10 reps

[1 rep consists of:]

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*Foul = once you pick up the bar to begin your round you may NOT set it back down - every drop is considered a foul, 10 burpees per foul! you can rest with the bar in the hang position, or across your shoulders

**Rest as needed between rounds

CFFB SWOD:

A.) Squat 3 x 5, Press 3 x 5

C.) Squat 5 x 5, Press 5 x 1

CFFB DWOD:

"Dumb Bear"

10 rds for max weight - go as heavy as possible!

Reference Monday, April 12th

04.16.10

CFFM SWOD:

Max Effort!

5-RM DEADLIFT

*Warm-up and determine your five rep max Deadlift (no more than two attempts!) try to add 5-lbs from last attempt, reference 03.09.10 http://www.crossfitfortmyers.com/2010/03/030910.html

**Include GHD Back extensions and DL off blocks in warm-up progression

Assistance Strength Work:

Supine Ring Pullups; 3 x max reps

CFFB SWOD:

All levels

Power Clean 3, 3, 3, 3, 3; Towel Pullups 3 x max reps

CFFB DWOD:

Suicide Runs

Complete 3 rds of

50-yd suicide runs

2 min rest between rds

Post fastest times

04.15.10

CFFM DWOD:

"The horror. The horror."

21-18-15-12-9-6-3 rep rounds of

KBS @ 16-K/24-k

Push-Ups

*Suicide sprints after ODD numbered rounds

CFFB SWOD:

A.) Back Squat 5-RM; Bench Press 5-RM; Dips 3 x max reps

C.) Front Squat 5-RM; Bench Press 5-RM; Dips 3 x 12

CFFB DWOD:

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

04.14.10

CFFM DWOD:

"Tigers love pepper ... they hate cinnamon."

AMRAP in 20 minutes of

Run 400-M

1-arm DB/KB Push Press, 10 reps left

1-arm DB/KB Push Press, 10 reps right

100-ft walking lunge steps

CFFB SWOD/DWOD: Off/Rest

04.13.10

With the proper training program, you could lift the weights pictured AND compete in long distance endurance events ... think about it ...

Clean Technique!

Warm-up with 3-position drills using pvc, then...

Set 1.) 3-Position Power Clean from floor

Total reps: one from position 3, one from position 2, one from position 1.

Set 2.) 2-Position Power Clean from floor

Total reps: one from position 3, one from position 2

Set 3.) Power Clean from floor x 1

*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.

Then...

"Quickie"

Seven Minute Escalating Ladder: WBS/Jumping Ring Pullup
3.. 2.. 1.. Go! Start with one wbs + one jrpu, then two burpees + two jrpu, three + three, etc ... continue working up the ladder for seven minutes straight! Record weights used, and total number of rounds + reps.

CFFB SWOD:

All levels

Power Snatch 8 x 2

CFFB DWOD:

Complete as many rounds as possible in 15 minutes:

5 Deadlifts @ 315 lbs
10 Toes to the Bar

04.12.10

From CF HQ April 7th, 2010

(for time)

Row 500-Meters

150 D/U

50 Burpees

Focus on recovery! Follow the post-wod static mobility complex provided by 1441 Training http://www.onefourfourone.com/wp-content/uploads/documents/StaticMobilityComplex.pdf

(Print up a copy and bring it with you to class if you are unfamiliar with the stretches.)

CFFB SWOD:

All levels

Squat 3 x 10 @ 70% of 5-RM

Press 5-RM

CFFB DWOD:

Complete 10 rounds of "Dumb Bear"

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

04.10.10

CFFB DWOD

3 rds for time of

DB Thrusters, 15 reps

Row 500-Meters

Rx'd = 45lbs DB

04.09.10

CFFM WOD:

Practice 2-Position Clean drills, then

"Devo"

AMRAP in 15 minutes of

1 Hang Power Clean

1 Handstand Push Up

2 Hang Power Clean

2 Handstand Push Up

3 Hang Power Clean

3 Handstand Push Up

Rx'd weights: 83/135

CFFB SWOD:

A.) Power Clean 5x3; Supine Ring Pull Ups 3x15

C.) Power Clean + Jerk 2,2,2,2,2; Deadlift 1,1,1,1,1; Supine Ring Pull Ups 3x15

CFFB DWOD:

"Suicide Runs"

Complete 4rds of 40-yard Suicide Runs

Rest 1-min between rds

04.08.10

Sage Burgener , picture courtesy of Mike's Gym - USAW Regional Training Center

CFFM Strength-WOD:

Front Squat 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3

*ME (Max Effort) work up to a 3-RM for both movements!

CFFB SWOD:

A.) Bench Press 3x5

C.) Bench Press 5x5

CFFB DWOD:

8 rds of
3 Front Squats 185 lbs
8 Strict Dips

*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it is best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.

*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.

04.07.10

CFFM WOD:
"Wang Chung"
For time

50 Air Squats

Sprint 200-M

40 Air Squats

Sprint 200-M

30 Air Squats

Sprint 200-M

20 Air Squats

Sprint 200-M

10 Air Squats

Sprint 200-M

Core Work:

TGUP + Windmill: use a DB or KB - perform a total of 50 reps (25 per side)

CFFB - Rest/Off

04.06.10

CFFM WOD:

"Right Said Fred"

For time

Row 750-M

40 KBS @ 16-k/24-k

30 Pull-Ups (Chest-to-bar Rx'd)

20 Burpees

30 Pull-Ups

40 KBS

Row 750-M

CFFB SWOD:

A.) Deadlift 5-RM

C.) Deadlift 15x1 @ 65% of 1-RM; 30 sec rest

CFFB DWOD:

For time:

20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

04.05.10

Picture courtesy of Catalyst Athletics - Triple Extension!!!

CFFM WOD:
Snatch Technique!

Warm-up with 3-position drills using pvc, then...

Set 1.) 3-Position Power Snatch from floor

Total reps: one from position 3, one from position 2, one from position 1.

Set 2.) 2-Position Power Snatch from floor

Total reps: one from position 3, one from position 2

Set 3.) Power Snatch from floor x 1

*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

CFFB SWOD:

All levels

10-rep Squat

*Use your 5 RM squat for this workout.
*Begin your set ...perform as many reps as possible...put the bar in the rack...take a quick rest...do another rep and continue until you get 10 total reps.

*3 sets, rest as needed between sets

CFFB DWOD:

1-RM Jerk

*Work up to a 1 rep max jerk

*You can split jerk, push jerk or rack jerk.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Open Gym Week 03.29.10 - 04.02.10

CFFM SWOD:

The CrossFit Total

1RM of

Back Squat

Press

Deadlift

Read more here: CROSSFIT TOTAL by Mark Rippetoe