12.01.10 Mobility WOD Wednesday - Mile High Club Hips

11.30.10

CFFM >

"JW"

For time:

Row 1000-Meters

50 Burpees

Row 1000-Meters

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CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]

1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10

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CFGames Prep, Phase II, Wk 8

SWOD: Face-to-wall handstand holds/pushups, Weighted pullups

DWOD: Tabata Sledgehammers/Rest 1-min/Tabata Pushups/Rest 1-min/Tabata Sledgehammers

CFE: 6 x 400-Meters, Rest 1:1, Max Effort, never slow more than 3 seconds

11.29.10

The Power Clean from Patrick Cummings on Vimeo.
CFFM >
Power Clean 3, 3, 3, 3, 3 - Work up to a new 3-Rep Max! [Refer to 10.04.10/11.04.10]
Assistance Strength Work:
Clean-grip Barbell Bent Over Rows 4-5 x 8-10 AHAP
Good Mornings 4-5 x 8-10 AHAP
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CFFB >
15 minutes AMRAP of
1 Power Clean
5 Burpees
2 Power Cleans
7 Toes-2-Bar
3 Power Cleans
9 Box Jumps @ 20"
*AHAP on Power Clean, 85-90% of 1-RM
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CFGames Prep, Phase II, Wk 8
SWOD: Determine your 3-Rep Max Barbell Thruster
DWOD: For time
Row 600-Meters
21 Thrusters @ 65/95
12 Burpee Pullups
Row 400-Meters
15 Thrusters @ 65/95
9 Burpee Pullups
Row 200-Meters
9 Thrusters @ 65/95
6 Burpee Pullups
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CFE >
6 x 400-Meters, Rest 1:1, Max Effort never slow more than 3-seconds

Black Friday WOD "Filthy Fifty"

[Picture courtesy of I AM CROSSFIT]

Friday, November 26 @ 9 a.m. only, the "Filthy Fifty"

50 each for time:

Box Jump 20"/24"

Jumping Pullups

KBS 16k/24k

Walking Lunge

KTE or Toes-2-Bar

Push Press 33/45

GHD Hypers

WBS 14/20

Burpees

Double Unders

Happy [Paleo] Thanksgiving!

Enjoy the day off!

11.24.10

> Wednesday Classes available @ 6am/7am/8am

> Closed Thursday for Thanksgiving - Yeah!!!

> Friday 9am Post-Turkey Day WOD!

> Closed Sat/Sun

11.23.10

CFFM

"Nancy"

5rds for time of

Overhead Squat 15 reps @ 65/95lbs

Run 400-Meters

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CFFB Westside BB Dynamic Bench Day

[Refer to 10.12.10]

1.) 3-board Wide Grip Bench 8 x 3 @ 65% of 1-RM

2.) Floor Press, Close Grip, AHAP 5-7 x 3-1

3.) Supine Ring Pullup, Max Reps to failure, 5-7 sets

4.) DB Side Lat. Raise, AHAP, 3-4 x 8-10

---------- ---------- ----------

CFGames Prep, Phase II, Wk 7 WOD 31

SWOD: Work up to 3-RM Deadlift [Refer to 10.12.10 for 5-RM]

DWOD: For time:

Deadlift 15 reps @ 90% of 3-RM

3 rds of

Run 800-Meters

30 GHD Hypers

30 GHD Situps

11.22.10

CFFM

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

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CFFB

SWOD: Power Clean 5 x 1 @ 90% of 1-RM across

DWOD: For time

100 KBS @ 1.5-Pood

50 WBS @ 20lbs

25 Burpees

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CFGames Prep, Phase II, Wk 7, WOD 30

SWOD: Squat 5 x 5 @ 90% of 5-RM [Refer to 11.11.10]

DWOD: 20 min AMRAP of

1 Power Clean + 1 Push Press @ 95/135

5 Burpees

1 Power Clean + 2 Push Press @ 95/135

7 Toes-2-Bar

1 Power Clean + 3 Push Press @ 95/135

9 Box Jumps @ 20"/24"

SWFL CrossFit Endurance Team tackles the Women's Half Marathon

The Southwest Florida CrossFit Endurance Team is competing in the Women's Running Magazine Half Marathon this Sunday. Let your training speak for you! 3... 2... 1... GO!!!

Saturday Classes @ 7:30am, 8:30am & 9:30am

CFFM

[From CrossFit Football 11.19.10]

4 rds for time of

Row 500-Meters

20 Alternating 1-Arm Kettlebell Clean + Push Press (10 Left/10 Right) @ 2-Pood

10 GHD Situps

11.19.10

Received notification our FGB5 tees have shipped!

CFFM [from CFHQ 11.08.10]

3 rds for time of

30 KBS @ 16k/24k

25 WBS @ 14#/20#

20 Pullups

*Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16

---------- ----------

CFFB Westside BB Max Effort Bench [Refer to 10.08.10]

1.) 3-board Bench Regular Grip 5-7 x 3-1

2.) Supine DB Tri Extension 3-4 x 10+ max reps

3.) BB Bent Over Row w/Snatch Grip 3-4 x 10+ max reps

4.) Front Lat DB Raise, alternating L/R 3-4 x 10+ max reps

---------- ----------

CFGames Prep, Phase II, Wk 6, WOD 29

SWOD

Overhead Squat 5x3 @ 90% 3-RM [Refer to 10.29.10]

DWOD = CFFM

---------- ----------

CFE Taper Wk

Tabata @ 90%

11.18.10

Perfect form ... great intensity ... leaves it all on the platform ... we could learn a lot from this guy!

CFFM

Deadlift 5-RM*

*Warm up and attempt a new single set five rep max. Refer to 10.18.10

Finisher:

150 Push Ups for time*

*You may rest in the top position (Pike) but once you rest with your chest on the ground or reach failure on a rep you must immediately sprint 40-yards. Resume push ups after each sprint until 150 are completed for time.

---------- ----------

CrossFit Football

SWOD:

Power Snatch 5 x 3 @ 85% of 3-RM across

DWOD:

21-15-9

1-arm DB Thruster Left @ 50lbs

1-arm DB Thruster Right @ 50lbs

Pullups

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CFGames Prep, Phase II, Wk 6, WOD 28

SWOD:

Bench Press Complex

1.) Work up to 3-RM Bench

2.) Work up to 1-RM 3-Board Bench Press

3.) Perform two max rep sets of DB Bench Press, AHAP

DWOD:

Row 2000-m

Rest 1:1

Row 1000-m

Rest 1:1

Row 500-m

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CFE Taper Week

Off/Rest ~ or if you rested yesterday perform:

1.) 8 x 200-m, w/4-min rest

2.) 12 min AMRAP of 15 kbs, 10 burpees, 5 pullups (90% effort)

Mobility Wod Wednesday and some food for thought from CrossFit Founder Greg Glassman:

Visit sicfit.com for more Videos
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Wednesday class schedule 6am, 7am and 8am. No evening classes.

11.16.10

CFFM

12 minutes AMRAP of

1-arm DB Thruster Left, 7 reps

1-arm DB Thruster Right, 7 reps

1 Rope Climb Ascent, 15-ft

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CFFB - WSBB Dynamic Effort Bench Day

[Refer to 10.05.10]

1.) Speed Bench Various Grips w/Chains @ 65% x 8 x 3

2.) Rack Lockouts 5-7 x 3-1 AHAP

3.) Weighted Pullups 5-7 x 3-1 AHAP

4.) DB Rear Lateral Raises 3-4 x 8-10

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CFGames Prep, Phase II, Wk 6, WOD 27

SWOD:

Face-2-Wall Handstand Holds for max time, 4 rounds

DWOD: CFFM

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CFE Taper Week

Back Squat 5 x 5 @ 85% of 5-RM

11.15.10

Is it time to re-order tees? New styles, colors, etc? Talk to me, let me know! Lets get a pre-order organized!

*Attention - everyone running the half marathon next weekend MUST follow the CFE WODs ONLY this week, regardless of your previous training protocols ... the WODs are listed at the end of this post.

CFFM

"Snatch Complex"

Complete 5 rounds of 7 reps of the following complex.

[1 rep =]

1 Muscle Snatch

1 Overhead Squat

1 Good Morning

1 Snatch Push Press

1 Overhead Squat

------- ------- -------

CFFB

SWOD [performed after DWOD]

GHD situps 4 x 25

GHD back extension 4 x 25

DWOD

12 minutes AMRAP of

[500-M Row Buy-In]

7 SDLHP @ 135lbs

7 Burpees

------- ------- -------

CFGames Prep, Phase II, Wk 6, WOD 25

SWOD

Front Squat 20-Rep Max! Take your previous 10-RM FS and try to get 20 unbroken reps!

DWOD = CFFB DWOD

------- ------- -------

CFE Tapering Week

1.) 8x200-m w/2-min rest

2.) Strength Recovery WOD

3 x 15-20 reps each, Not For Time:

> Bench Press/Push Press

> KBS (light)

> GHD situps/hip ext

> Pullups/Supine Ring Pullups

> Active Mobility WOD

11.13.10 Saturday Classes 7:30am/8:30am/9:30am

CFFM/CFFB

"On The Minute"

Perform 2 Power Cleans + 1 Jerk (Push or Split) and Max Rep Push Ups on the minute for 12 minutes.

*Go as heavy as possible on CNJ (AHAP)

*Post load used and total number of push ups

---------- ---------- ----------

CFE

Easy run for 60-90 minutes.

11.12.10 - TGIF!

Pistols from Patrick Cummings on Vimeo.

CFFM
"Mary"
20 min AMRAP of
5 Handstand Pushups
10 Pistols
15 Pullups

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CFFB - WSBB Max Effort Bench Day
1.) 1-RM Bench Test
2.) Close Grip Floor Press 5-7 x 8-10 AHAP
3.) Reverse Grip BB Bent Over Row 5-7 x 8-10 AHAP
4.) DB Side Lat. Raise 3-4 x 8-10 AHAP

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CFGames Prep, Phase II, Wk 5, WOD 23
SWOD
Power Clean 5 x 1 @ 95% 1-RM (Refer to Starting Strength Max Wk)

DWOD
"Mary"

11.11.10 Veteran's Day

Morning classes only. 5am/6am/7am/8am/9am. We are closed tonight to participate in the Annual Midpoint Bridge Veteran's Day 5k.

CFFM

Bench Press 5 x 5 @ 90% of 5-RM [Refer to 10.11.10]

Assistance Strength Work:

DB Renegade Rows + Push Up, 4-5 x 8-10, AHAP

Floor Press, 4-5 x 8-10, AHAP

------- ------- -------

CFFB

Off/Rest

------- ------- -------

CFGames Prep, Phase II, Wk 5, WOD 22

SWOD

Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 10.11.10]

DWOD

Veteran's Day Memorial Bridge 5-K or CFE: 6 x 800-m w/2-min rest, all within 5-seconds

------- ------- -------

CFE

Veteran's Day Memorial Bridge 5-K or 6 x 800-m w/2-min rest, all within 5-seconds

11.10.10 Mobility WOD Wednesday!

No evening classes Wednesday 11.10 and Thursday 11.11

11.09.10

Sometimes I just like to celebrate my man-crush ... Pisarenko = Bad A@@

CFFM

"OMG-WTF?!?!"

Death by Burpees + 1-mile Run for time.

With a continuously running clock perform one burpee at the top of the first minute, two at the top of the second, three at the top of the third and so on until you can no longer complete the number of burpees in the given minute. Rest exactly one minute before running 1-mile for time!

Score = number of rounds of completed burpees + 1-mile run time.

---------- ---------- ----------

CrossFit Football - Westside Barbell Dynamic Effort Bench

1.) Regular Bench + 1 pair chains x 1 max reps; + 2 pair chains x 1 max reps; + 3 pair chains x 1 max reps* Set the bar with 65% of 1-RM.

2.) Incline Bench Press (steep) Close Grip, 5-7 x 8-10, AHAP

3.) Weighted Chin Ups, 5-7 x 5-1, AHAP

4.) Straight arm plate raise, 3-4 x 8-10, AHAP

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CFGames Prep, Phase II, Wk 5, WOD 21

SWOD

Power Snatch 5 x 3 @ 90% of 3-RM [Refer to 10.19.10]

DWOD = CFE

8 x 100-M every :30 seconds

Rest 5-10 min then

100 Curb Push Ups For Time

11.08.10

Rip is awesome ....

CFFM

Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 10.07.10]

Assistance Strength Work:

Weighted Overhead Walking Lunge 4 x 12 [6 per leg, AHAP]

GHD Situps 4 x 25

---------- ---------- ----------

CrossFit Football

DWOD Only

7 rds of

1 minute max calorie row

1 minute to perform 5 plyo pushups + 10 kbs @ 2-pood

Score = total calories rowed

---------- ---------- ----------

CFGames Prep, Phase II, Wk 5, WOD 20

SWOD

Power Clean + Split Jerk 2, 2, 2, 2, 2, 2, 2 [Technique, Technique, Technique!!!]

DWOD

"Religion"

5 rds for time of

Max Rep Back Squat*

7 burpee box jumps

*weight on bar = your bodyweight

---------- ---------- ----------

CFE

8x100m every :30 sec

11.06.10 Saturday Classes @ 7:30am, 8:30am, 9:30am

"Strong is the new skinny"

CFFB DWOD

7 rounds of

1-Min. Calorie Row

1-Min. to perform 5 plyo pushups + 10 KBS @ 2-pood

Score = Total Cals rowed

11.05.10

CFFM

20 minutes AMRAP of

10 Burpees

10 Thrusters @ 53/75

10 Toes-2-Bar

------- ------- -------

CFFB - Westside Barbell Max Effort Bench Day

1.) Regular Grip Bench w/Chains 5-7 x 3-1

2.) "Negatives" Eccentric Only Regular Grip Bench 3-4 x 1

3.) DB Renegade Rows 5-7 x 8-10 AHAP

4.) One arm DB rear lateral raise 3-4 x 8-10 AHAP

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 17

SWOD:

Practice Muscle Up Progressions for 20 minutes

DWOD:

15 minutes AMRAP of

3 HSPU

6 Pullups

9 Pushups

12 GHD Situps

11.04.10

CFFM

Power Clean 5 x 3 @ 90-95% of 3-RM [Reference 10.04.10]

Assistance Strength Work:

Clean Grip Barbell Bent Over Rows, 4-5 x 8-10 AHAP

Good Mornings, 4-5 x 8-10 AHAP

------- ------- -------

CrossFit Football [DWOD only]

15 minutes AMRAP of

3 Power Snatch*

15 WBS @ 20lbs

*AHAP on Power Snatch

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 16

SWOD

Learn and Practice Zercher Squat 5 x 5 or 5-4-3-2-1

DWOD = CFE only

11.03.10 Mobility WOD Wendesday

11.02.10

Next Thursday, November 11 is the "Midpoint Madness" Veteran's Day 5k. CFFM is closing that evening to attend, sign up online through the Fort Myers Track Club Website http://www.ftmyerstrackclub.com

CFFM

"Barbara"

Five rounds for time of

20 Pullups

30 Pushups

40 Situps

50 Air Squats

------- ------- -------

CFFB - Westside Dynamic Effort Bench Day

1.) 3-board Wide Grip Bench w/Chains, 8 x 3

2.) Dumbbell Floor Press, 5-7 x Max Reps @ 50lbs

3.) Barbell Bent Over Row w/Wide Grip (Snatch grip), 5-7 x 8++ AHAP

4.) Dumbbell Side Lateral Raise, 3-4 x 8++ AHAP

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 15

SWOD:

Max Effort Deadlift 3-RM w/chains

DWOD:

Five rounds for time of

25 Double Unders

15 Burpees