WE ARE CLOSED FOR THE HOLIDAY

===== CFFM IS CLOSED FROM SATURDAY, DECEMBER 24 - SUNDAY, JANUARY 1, 2012. WE REOPEN FOR THE START OF THE NEW QUARTER OF TRAINING ON MONDAY, JANUARY 2, 2012. SEE YOU THEN, HAVE FUN AND BE SAFE!! =====

12.23.11 - Benchmark Week WOD #5

===== Nasty Girls ===== 3 RFT of 50 x air squats, 7 x muscle ups, 10 x hang power cleans @ 95#. (Nasty Boys use 135#) Sub pull ups and dips or push ups at 3:1 for muscle ups. TGIF!!!

12.22.11 - Benchmark Week WOD #4

===== Grace or Isabel ===== For time complete 30 Clean N Jerks or 30 Snatches with 135#/95#

12.21.11 - Benchmark Week WOD #3:

===== HELEN ===== 3 RFT of Run 400-Meters, 21 x KBS @ 16k/24k, 12 x Pull Ups. Get some!!!

12.20.11 - Benchmark Week WOD #2

===== DIANE ===== For time: 21-15-9 of Deadlifts @ 225#/155# and Handstand Push Ups. Try for single digits again. Scale accordingly! (Weights and movements)

12.19.11 - Benchmark Week WOD #1

===== FRAN =====
For time: 21-15-9 : Thrusters @ 95#/65#, and Pull Ups ... single digits peeps!! Get after it!!!

12.16.11 - Holiday WOD and Party! =====

Morning @ 8am only (WOD) ... evening @ 5pm (WOD & Party) ... TGIF!!!

12.15.11 - Strength + Core =====

1.) Power Clean - 3, 2, 2, 1, 1, 1 ... work up to a new 1-Rep Max,
2.) GHD Situps + Hypers 3 x 15-25 each,
3.) Handstand Holds (against wall) 3 x max time

12.14.11 - Open Gym / Mobility =====

Open Gym Hours 6am > 9am & 5pm > 7pm

12.13.11 - Conditioning ====

Interval Ladder x 3's: Perform three push-ups and three air squats, then six push-ups and six air squats, then nine - etc, etc. Adding three reps to each movement for the following work intervals: 3-Min On, Rest 1-Min, 6-Min On, Rest 2-Min, 9-Min On. *There is a Burpee buy-in to start each work interval! Get some :)

12.12.11 - Strength + CFE =====

1.) Back Squat > Work up to 82.5% of 1-RM for one maximal effort set. Refer to 11.28 and 11.14. Rest 5:00-10:00 minutes, then....
2.) Suicide Sprints > run three full flights of suicides, rest as needed between flights ... OR ... perform the CrossFit Endurance WOD

12.10.11 - Open House/Open Gym 8am-10am

===== Open House/Open Gym 8am - 10am =====

12.9.11 - Conditioning =====

5 rds for time of: 20 x KBS - AHAP/Overhead, 6 x Standing Broad Jump (6ft), Bear Crawl x 30-yds. TGIF!!!

12.8.11 - Strength + Strength Conditioning =====

1.) "Shoulder-2-Overhead/Anyway Overhead" 3-RM. Press, Push Press, Push Jerk, Split Jerk - any lift for a three rep max. Rest 5:00 Minutes, then: 2.) For time complete.... 15 x Power Clean @ 135#/95#, 100 x Double Unders, 15 x Power Clean @ 135#/95#.... 10-minute time cap!

12.7.11 - Mobility/Recovery/Open Gym =====

Open Gym Hours 6am > 10am and 5pm > 7pm.

12.6.11 - Conditioning =====

Congratulations to our finishers of the Tampa Tough Mudder last Saturday!!!
=====
For time complete:
Run 800-Meters,
21 x Thrusters @ 95#/65#,
15 x Burpees,
*Rest 2:00-Minutes,
Run 800-Meters,
*Rest 2:00-Minutes,
15 x Burpees,
21 x Thrusters @ 95#/65#,
Run 800-Meters

12.5.11 - Strength =====

Oly Complex #8:
5rds (not for time), 1 Rd = 3-Position Power Snatch + Overhead Squat.
*Refer to 11.17.11 - use 80-90% of 2-RM Power Snatch.
Rest 5:00-10:00 min, then...
Deadlift 1 x Max Reps @ 87.5% of 1-RM

12.3.11 - Open Gym =====

Open Gym and Open House from 8am - 10am. Come and get some!!

12.2.11 - Conditioning =====

Open House Friday - Come one, come all! Classes available @ 6am/8am/9am/5pm/6pm.
=====
AMRAP in 20-min:
1-Arm DB/KB Overhead Walking Lunge x 100-ft,
1-Arm DB/KB Push Press x 10 Left/x 10 Right,
1-Arm DB/KB SDLHP x 10 Left/ x 10 Right,
Run 200-Meters.
=====
*Go as heavy as possible. Breaking up the reps is allowed. Strict form is a must and will be enforced!

12.1.11 - Strength + CFE =====

Oly Complex #7 (Refer to 11.14.11) =====
Complete 5 Rds:
1 Rd = 3-Position Power Clean (Top Down) + Push Jerk.
* Use 80-90% of 2-RM Hang Power Clean
==========
Rest 5:00-10:00 min. then:
"Death By Ten Meters" - or - CrossFit Endurance WOD http://www.crossfitendurance.com

11.30.11 - Mobility/Recovery + Open Gym =====

Open Gym Hours Wednesday, November 30: 6am > 10am and 5pm > 7pm

11.29.11 - Conditioning =====

3 rds, 5 stations, 1-minute at each station for max reps, 1-minute break between rds:
1.) Row (cals),
2.) WBS @ 14#/20#,
3.) KBS (Russian) @ 16k/24k,
4.) Hand-Release Push-Ups,
5.) Box Jumps @ 20"/24",
*Score total reps completed across 3 rds.

11.28.11 - Strength + Strength Conditioning =====

Back Squat (Refer to 10.31.11 & 11.14.11) Work up to 80% of 1-RM for one maximal effort set.
Rest 5:00-10:00 minutes then....
Complete for time:
30 x Front Squat @ 50% of Back Squat work set (top set of the day),
30 x Burpees,
Run 400-Meters,
*10-min time cap!

11.26.11 ===== Open Gym =====

8am - 10am. Visting CrossFitters are welcome. $10 drop-in fee, bring some drinking water and a sweat towel. Thanks!!

11.25.11 - Post Holiday Chipper =====

For time complete:
30 Burpees,
Med-ball shuttle run,
30 "Ground-2-Overhead" @ 115#/75#,
Bear Crawl,
30 KTE or TTB,
Row 30 Cals,
Run 800-M,
Done!

===Happy Thanksgiving!===

We are closed! Take the day off and enjoy Thanksgiving with your loved ones :)

11.23.11 === You Pick It! ===

=== You Pick It! ===
A.) Make-up a missed WOD from last week, or...
B.) Pick a CF HQ Mainsite WOD to complete, or...
C.) We run the "Hopper" and create a WOD on the spot!
==========
Regular classes @ 6am/7am/8am/9am/5pm/6pm....
Get in one final WOD before Thanksgiving!!!

11.22.11 - Conditioning =====

=== In memory of Lt. Andrew Richard Nuttall ===
==="Nutts"===
For time complete:
10 HSPU,
250# Deadlift x 15,
25 Box Jumps @ 30",
50 Pull Ups,
100 WBS @ 20#,
200 Double Unders,
Run 400 Meters w/45# Plate.

11.21.11 - Strength Conditioning =====

=== "CrossFit Football Grace" ===
For time Complete:
15 x Power Clean + Push Jerk @ 155#/105#,
Run 200-Meters,
10 x Power Clean + Push Jerk @ 155#/105#,
Run 100-Meters,
5 x Power Clean + Push Jerk @ 155#/105#,
Run 50-Meters.
==========
Core Work: GHD Situps 2-3 x 15-30, GHD Hypers 2-3 x 15-30

11.18.11 - Conditioning =====

"Murph"
=====
For time:
Run 1-mile,
100 pull ups,
200 push ups,
300 air squats,
Run 1-mile.
=====
*Scale and partition reps as needed.

11.17.11 - Strength =====

Power Snatch 2-RM
*Work up to your 2-Rep Max power snatch, refer to 10.06.11
==========
Deadlift 1 x Max Reps @ 85% of 1-RM, refer to 10.27.11
==========

11.16.11 - Mobility + Open Gym =====

==========
Click on the "CrossFit Fort Myers WOD Blog" link to view mobility video
==========
Open Gym Hours Wednesday, November 16: 6am > 9am and 5pm > 7pm

11.15.11 - Conditioning =====

3 Rounds For Time of:
21 x Box Jumps,
15 x Kettlebell Swings,
9 x Burpees,
Weighted Tire Drag (Backwards) x 40-yds,
Run 400-Meters

11.14.11 - Strength + Strength Conditioning =====

Refer to 10.03.11,
Hang Power Clean 2-RM
==========
Rest 5:00 minutes then,
For time complete:
Back Squat x 15 @ Bodyweight,
Hand Release Push-Ups x 5,
Sprint 100-Meters,
Back Squat x 10 @ Bodyweight,
Hand Release Push-Ups x 10,
Sprint 100-Meters,
Back Squat x 5 @ Bodyweight,
Hand Release Push-Ups x 15,
Sprint 100-Meters.
* @ Bodyweight = your bodyweight loaded on the bar,
**10-min Time Cap!
==========

11.11.11 WOD FOR WARRIORS =====

Special class times Friday, November 11: 6am, 8am and 5pm. *We'll be performing the wod on Saturday, November 12 @ 8am in case you can't make any of the Friday times!

The WOD:
11 Rounds:11 Exercises11 Reps each to be executed in 2 person teams. 1- Burpees 2- Tuck Jumps 3- HSPU - buddy holds feet 4- Ring dips 5- Sit-ups 6- Air Squats 7- Deadlift (135/95) 8- Pullups (any type) 9- Press (45/25 plates) 10- Jumping Lunges 11- 11 meter fireman's carry. A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

11.10.11 - Strength + CFE =====

Olympic Complex #6:
AMRAP in 10-Minutes,
1 Round =
1 Jerk,
1 Burpee,
1 Jerk,
3 Burpee,
1 Jerk,
5 Burpee.
*Refer to 10.31.11, use 65-70% of 1-RM Jerk
==========
Rest 5:00-10:00 min, then:
2k Row TT *Refer to 10.10.11

11.9.11 Mobility + Open Gym =====

==========
Open Gym Hours 6am - 10am and 5pm - 7pm

11.8.11 - Conditioning =====

WOD courtesy of CrossFit Endurance:
For time:
2 x Rope Climb Ascents @ 15-ft,
100 x Double Unders,
2 x Rope Climb Ascents @ 15-ft,
100 x Double Unders.
* 10-minute time cap.
** Scaling/Substitution for DU: 500-Meter Row.
==========
Rest 5-10 Minutes then:
"Death by Pull-Ups" OR find 1-rep max weighted dead hang pull-up.

11.7.11 - Strength =====

Olympic Complex #5:
AMRAP in 10-minutes of:
1 Snatch High Pull,
1 Power Snatch,
1 Overhead Squat,
2 Snatch High Pull,
2 Power Snatch,
2 Overhead Squat,
3 Snatch High Pull,
3 Power Snatch,
3 Overhead Squat
*Use 65-70% of 3-RM Overhead Squat from 10.27.11,
==========
Deadlift: Refer to 10.27.11,
1 x 5 @ 50%, 1 x 4 @ 62.5%, 1 x 3 @ 75%, 1 x Max Reps @ 85%

11.5.11 - Saturday Open Gym =====

Saturday Open Gym Hours 8am - 10am

11.4.11 - Conditioning + Core =====

TGIF!
==========
4 RFT of
Run 400-Meters,
21 x Box Jumps,
12 x Pull-Ups
==========
Core:
GHD Sit-Ups 3 x 20-25,
GHD Hypers 3 x 20-25

11.3.11 - Strength + CFE

Olympic Complex #4
5x1+1+1+1: Clean High Pull + Hang Power Clean + Front Squat + Hang Clean
*Use 90% of your 2-RM Power Clean from 10.24.11
==========
CFE
C2 Row Tempo - Refer to 10.10.11
2 x 1000-m @ 85-90% of 1k TT, Rest/Work 1:1 (Ex: if it takes you 4:00 min to row 1k, then you rest 4:00 min before the next set) Work on technique and fixing your pace to an 85-90% effort.

11.2.11 - Mobility

==========
Wednesday Open Gym Hours: 6am > 10am and 5pm > 7pm

11.1.11 - Conditioning

==========
Video Courtesy of My Leader Source.
==========
*Set One = AMRAP in 3-Min. Rest 1-Min.
*Set Two = AMRAP in 6-Min. Rest 2-Min.
*Set Three = AMRAP in 9-Minutes, Done!!
==========
One Round =
12 x KBS @ 16k/24k
9 x Burpees w/Hand Release
6 x Toes-2-Bar
==========
Cool Down 800-M Jog.

10.31.11 - Strength

==========
Jerk 1-RM. 1,1,1,1,1,1,1
From the rack “Shoulder-To-Overhead/Anyway Overhead”: Press/Push Press/Push Jerk/Split Jerk/Jerk from behind the neck. What is the most weight you can lift “anyway” overhead?? Lets find out!
==========
Back Squat: Refer to 10.24.11
1x5@50%, 1x4@60%, 1x3@70%, 1xMax Reps@77.5%

10.29.11 - Open Gym

Saturday Open Gym Hours 8am > 10am. Come in to make-up a missed wod or work on a weak area!

10.28.11 - Conditioning

==========
TGIF!
Part One:
AMRAP in 10-minutes of
1-Arm Dumbbell or Kettlebell Power Snatch, 10 Reps Left*
1-Arm Dumbbell or Kettlebell Power Snatch, 10 Reps Right*
Double Unders x 20 or Row 20-Cals
Scaling: Sub 100 Single Unders for DU
*AHAP on DB/KB Power Snatch
==========
TGIF!
Part Two:
Windsprints
8 x 60-yds, Max Effort!

10.27.11 - Strength

==========
Overhead Squat 3, 3, 3, 3, 3
*Work up to your 3-RM OHS
==========
Deadlift: Refer to Monday, October 17, 2011
1 x 5 @ 50%, 1 x 5 @ 65-70%, 1 x Max Reps @ 82.5%

10.26.11 - Mobility

==========
Hip Mobility For Improved Squatting Tomorrow!
==========
Open Gym Hours For Wednesday, October 26: Morning Only 6am > 9am

10.25.11 - Conditioning

The Kipping Pullup - Part One from Again Faster on Vimeo.

==========
Compare from Tuesday, July 26, 2011
"Chelsea"
On the minute for 30 minutes perform
5 Pullups
10 Pushups
15 Air Squats
*Scale reps as needed to maintain otm interval: 4-8-12 ... 3-6-9 ... etc.

10.24.11 - Strength

==========
Power Clean 2, 2, 2, 2, 2, 2, 2, 2
*Work up to your 2-Rep Max power clean
==========
Back Squat 1 x 5 x 50%, 1 x 5 x 62.5%, 2 x 5 @ 70%, 1 x 5+ @ 70% (max reps)
==========

10.22.11 - AMAZING GRACE FUNDRAISER

==========
Doors open @ 7:00am. First heat starts @ 7:30am!

10.21.11 - Conditioning

==========
For time complete:
20 Box Jumps
20 Kettlebell Swings @ 16k/24k
Run 400-Meters
20 Burpees
20 Walking Lunges
Row 500-Meters
20 Walking Lunges
20 Burpees
Run 400-Meters
20 Kettlebell Swings @ 16k/24k
20 Box Jumps
==========
AMAZING GRACE FUNDRAISER TOMORROW @ 7:30AM!

10.20.11 - Strength

==========
Olympic Complex #3
5 rds
1 rd = 2 x Push Press + 3 x Jerk
*Use 90% of 3-RM Push Press from 10.10.11
==========
Wind Sprints!!
Complete 10 x 40-yd Sprints. Max Effort. Rest 1-min between sprints.

10.19.11 - Mobility

==========
Runner's stretch/split jerk prep
==========
Open Gym Hours for Wednesday, Oct. 19: 6am>9am and 5pm>7pm

10.18.11 - Conditioning

From CF HQ on 11.16.11
"It was not without a significant amount of kicking, screaming and tears that I learned new moves and endured many a CrossFit workout... Now, a year and a half later, 30 pounds lighter and more fit than I have ever been, I am excited to celebrate my 50th birthday."- Kelli Dean
==========
Five rounds for time of
Run 200-M
20 Pullups
Run 200-M
20 Pushups
Run 200-M
20 Situps
Run 200-M
20 Air Squats
==========
*You may sub 250-M Row or 25 DU for 200-M Run

10.17.11 - Strength

==========
Olympic Complex #2
5 rds
1 rd = 3 x 1 + 1 + 1: Power Snatch + Snatch Push Press + Overhead Squat
*Use 90% of 3-RM Power Snatch from Thursday, October 6, 2011
==========
Deadlift 1 x 5 @ 50%, 1 x 5 @ 65%, 1 x Max Reps @ 80%
*Refer to Thursday, October 6, 2011 -- % based on recent CF Total

10.15.11 - Open Gym

Open Gym Hours 8am > 10am ... come in to make up a missed WOD, work on a skill or jump on a CrossFit Endurance WOD!

10.14.11 - Conditioning

==========
"Jackie"
For time:
Row 1000-Meters
50 Thrusters @ 45#
30 Pull-Ups
*Compare to Friday, July 15, 2011
==========
Core Work:
GHD Sit-Ups 3 x 20
GHD Hypers 3 x 20

10.13.11 - Strength

==========
Olympic Complex #1
5 rds
1 rd = 3 x 1 + 1 + 1: Power Clean + Hang Power Clean + Jerk
*Use 90% of your 3-RM Hang Power Clean from Monday 10.3.11
==========
Front Squat 1 x 5 @ 50%, 1 x 5 @ 60%, 2 x 10 @ 70%
*% based on BACK SQUAT sets from Monday 10.3.11 (70% of 1-RM)

10.12.11 - Mobility

==========
Solving front rack problems...

10.11.11 - Conditioning

==========
Intervals
3 rounds of
2-minutes max rep Wall Ball Shots (14#/20#)
Rest 1-minute
2-minutes max rep Kettlebell Swings (16k/24k)
Rest 1-minute
2-minutes max rep Rope Climb Ascents (must touch the rafters!)
Rest 1-minute
*Score total number of reps for EACH exercise. Example:90 WBS/105 KBS/5 Rope Climbs

10.10.11 - Strength

==========
Push Press 3, 3, 3, 3, 3
*Work up to your 3-RM Push Press
==========
C2 Row 1K TT (Time Trial/100% effort)
*Row 500-meters as a warm-up with increasing intensity from 50-80%. Be ready to give the 1000-meters EVERYTHING you've got!

10.8.11 - Closed for Oktoberfest Smack-Down!

We are closed today as our competition team travels to St. Pete to compete for top honors at the Oktoberfest Smack-Down! Good luck gang :)

10.07.11 - Conditioning

==========
Nicole C. talking about the ability to distinguish good movement from bad movement. Are your pull-ups SOLID? Kips are usually allowed, but the leg/hip drive is supposed to compliment the push and pull of the upper body, NOT overshadow it. For todays wod: STRICT DEAD HANG PULL-UPS ONLY. No Kips!
==========
"Nicole"
20-min AMRAP of
Run 400-Meters
Max Rep Pullups
*Strict Dead Hang Pull-ups ONLY (Chin-ups and Opposed grips are allowed)
**Compare to Friday, July 8, 2011
==========
We are closed Saturday, October 8. Our competition team is traveling to St. Pete for the Oktoberfest Smack-Down! Good luck gang :)

10.06.11 - Strength

==========
Power Snatch 3, 3, 3, 3, 3
*Work up to your 3-RM Power Snatch
==========
Deadlift 1 x 5 @ 50%, 1 x 5 @ 62.5%, 1 x Max Reps @ 75%
*Refer to recent CF Total for 1-RM Deadlift

10.05.11 Mobility

----------
Overhead Squat/Snatch Prep

10.04.11 Conditioning

Fort Myers Derby Girls loving the C2 (not!!!)
----------
Tabata Row (Calories)
Rest 1-minute
Tabata Burpees
Rest 1-minute
Tabata 1-Arm DB Push Press @ 20#/35# (Left/Right)
Rest 1-minute
Tabata Air Squats
*Score lowest rounds for total!

10.03.11 Strength

----------
Hang Power Clean 3, 3, 3, 3, 3
*Work up to your 3-RM Hang Power Clean
**No straps! Always warm-up with an empty bar
----------
Back Squat 1 x 5 @ 50%, 1 x 5 @ 60%, 2 x 10 @ 70% of 1-RM
*Refer to recent CF Total for one rep max

End of quarter break - you deserve it!

Time to take a load off (literally) and recover for the start of our fourth quarter of training for 2011. Here is the gym schedule for next week:

Closed Saturday, 9.24.11
Closed Sunday, 9.25.11
Open Gym Hours Monday, 9.26.11 > 6am-9am & 5pm-7pm
Closed Tuesday, 9.27.11
Open Gym Hours Wednesday, 9.28.11 > 6am-9am & 5pm-7pm
Closed Thursday, 9.29.11
Open Gym Hours Friday, 9.30.11 > 6am-9am & 5pm-7pm
Closed Saturday, 10.1.11
Closed Sunday, 10.2.11
Re-Open for regularly scheduled classes Monday, 10.3.11 - Start of the 4th Quarter!

Benchmark testing wk 2: Nasty Girls

----------
Nasty Girls(Boys)
3 RFT of
Air Squats x 50
Muscle-Ups x 7
Hang Power Clean x 10 @ 95#/135#

*Scale movements/reps/weights as needed! TGIF :)

Benchmark testing wk 2: Isabel / Grace

----------
Your choice today: Isabel or Grace

Isabel = 30 x Snatches @ 95#/135#, Grace = 30 x Clean and Jerks @ 95#/135# FOR TIME!

Benchmark testing wk 2: Helen

----------
Helen
3 RFT of
Run x 400-meters
KBS x 21 @ 16-k/24-k
Pull-Ups x 12

Benchmark testing wk 2: Diane

----------
Diane
21-15-9 for time of
Deadlift @ 155#/225#
Handstand Push-Ups

*Scale HSPU as needed (tires/boxes/bands/etc.) but shoot for full range of motion on each rep. Deadlifts = scale to appropriate weight and don't bounce or drop the bar!

Benchmark testing continues: week two!

----------
Fran
21-15-9 for time of
Thrusters @ 65#/95#
Pull-Ups

*Only good reps will count - period! Thruster = Full squat (butt to ball) and arms/legs extended overhead (no jerks!) Pull-Ups = Chin rises clearly OVER the bar regardless of "style" (strict, kipping, butterly, etc.)

Fight Gone Bad 6 - Annual Fundraiser

----------
For the brave souls that have registered - see you bright and early!

IF you performed the Oly Total yesterday then complete the recovery work scheduled below, otherwise hit your 1-RM Snatch/CNJ and set some PR's!

Recovery: NOT for time

1.) "Play" with double unders. Stay relaxed and work on getting into a rhythm as best you can. 10-15 minutes of practice, then...
2.) GHD Situps/Hypers 2-3 sets each of 10-15 reps
3.) Quick circuit of KBS (light) + strict dead hang pullups/chinups + overhead squats w/pvc. 3 rounds not for time, play with the reps, pace yourself and focus on moving at a steady "easy" pace rather than "pushing" through a tough wod. Its active recovery.

Benchmark Week Day #4

"Olympic Total"
1-Rep Max Snatch
1-Rep Max Clean and Jerk

*This is our first time maxing out on the Olympic lifts and as such we will modify things accordingly. We want to keep strict standards of form and technique on the lifts (to the very best of our abilities!) however we will allow the following: Snatch, or Power Snatch, and any combination of Clean and Jerk/Push Press/Press or Power Clean/Jerk/Push Press/Press. Do the best you can!!! Have fun with it!!!

Benchmark Week Day #3 (Mobility/Preparation)

-----clean and jerk upper body prep-----

-----clean and jerk lower body prep-----

Mobility/Prep for heavy Oly lifts tomorrow!!

Benchmark Week Day #2

----------
IF you performed the Total yesterday then complete the recovery work scheduled below, otherwise hit your lifts today and recovery work tomorrow!

Recovery: NOT for time

1.) "Play" on the C2. Adjust for wattage and tabata intervals as described in the video and play for a few minutes.
2.) GHD Situps/Hypers 2-3 sets each of 10-15 reps
3.) Quick circuit of KBS (light) + strict dead hang pullups/chinups + overhead squats w/pvc. 3 rounds not for time, play with the reps, pace yourself and focus on moving at a steady "easy" pace rather than "pushing" through a tough wod. Its active recovery.

BENCHMARK TESTING STARTS NOW!!!

----------
The CrossFit Total

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

*copy the link into your browser and read the free article, be prepared!

MWOD: Sunday, September 11, 2011

----------
Open those hips! Here is something you can do from home to prepare for tomorrow. Hint: HEAVY squatting (and some other stuff!)

Open Gym Saturday, September 10, 2011

Saturday open gym hours 8am - 10am. No scheduled workout today. If you missed one earlier in the week you can make it up, otherwise rest up for Monday ;)

WOD 38: September 9, 2011

TGIF WOD

For time complete:
50 x Burpee Broad Jumps, then
3 rds of
30 x KBS or DB swings @ 16-k/24-k
30 x 1-arm KB or DB Hang Clean + Jerk @ 16-k/24-k (15 x left/15 x right)
30 x 1-arm KB or DB Overhead Walking Lunge @ 16-k/24-k (15 x left/15 x right)

*Training Notes: You are to use ONE kettlebell or dumbbell for the entire workout. Choose a weight that allows full range of motion and control for each movement.

WOD 37: September 8, 2011

----------
Warm-up complex (w/empty bar):
Hang Power Clean + Front Squat + Jerk + Back Squat + Good Morning: As many rounds as necessary for complete warm-up.
----------
"On The Minute"
Load the bar to approximately 65-70% of 1-RM Clean then perform:
2 Hang Power Clean + Jerk, on the minute for 10-minutes
----------

MWOD: Wednesday, September 7, 2011

----------
Clean N Jerk Prep - Upper
----------

----------
Clean N Jerk Prep - Lower
----------
Wednesday Open Gym Hours 6am - 9am

WOD 36: September 6, 2011

-----------
"Tabata Something Else"
Tabata Pull Ups
--Rest 1-minute--
Tabata Push Ups
--Rest 1-minute--
Tabata Sit Ups
--Rest 1-minute--
Tabata Air Squats
**Score TOTAL reps completed for all movements

Closed Sunday & Monday 9/4-9/5

Classes resume Tuesday, September 6 @ 6am!!!

ME (Max Effort) Oly Lifting: Saturday, September 3, 2011

Ingrid Marcum: US Olympic Team Trials 2008
----------
This is the last weekend of heavy Oly lifting before totals begin the week of September 12 ... get in some practice on your lifts!!!
----------
Saturday open gym hours 8am > 10am

WOD 35: September 2, 2011

----------
TGIF WOD
Five RFT of
**Cash-in: 400-Meter Run
15 Kettlebell Swings AHAP
15 Toes-2-Bar
**Cash-out: 400-Meter Run

WOD 34: September 1, 2011

-----------
*Refer to previous Back Squat WODs on 8/22, 8/11, 8/1, 7/21, 7/11
Back Squat 3 x 2-3 @ 95% 1-RM. Straight sets across for 2's or 3's, some variance given depending on the lifter. Rest 5-min between sets! Hit proper depth on EVERY rep!!
----------
*Refer to previous Deadlift WODs on 8/11, 7/21
Deadlift 1 x MAX reps @ 95% 1-RM. That is ONE MAXIMAL EFFORT set of continuous reps, NOT a timed set as with previous wods. No drops, no bouncing, NO straps allowed!!
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Training notes: Give yourself plenty of rest between sets. This is your last heavy squat/deadlift wod before the CrossFit Total! Get your mind right!!

MWOD: Wednesday, August 31, 2011

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Deadlift Prep!
Wednesday Open Gym Hours 6am > 9am

WOD 33: August 30, 2011

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AMRAP in 20 minutes of:
**Cash-in: 1000-Meter Row
3 Burpees
6 Pull Ups
9 Push Ups (Hand Release)
12 Air Squats
**Cool-down: walk 800-Meters

WOD 32: August 29, 2011

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*Refer to 8/8/2011
Power Clean + Front Squat + Clean + Jerk: 5 x 1 + 1 + 2 + 1 @ 90% Across, hold the bottom of the Jerk for 5-seconds!!!
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Clean Pull: 5 x 3 @ 90% Across
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Training Notes: Refer to 8/8/2011 for percentages. Use straps if necessary! Work on your positions!!! Max effort attempts are right around the corner :)

MWOD: Sunday, August 28, 2011

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Clean & Jerk Prep

WOD 31: August 26, 2011

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Yes, its back ... as filthy as ever ... refer to May 17, 2011

THE FILTHY FIFTY

WOD 30: August 25, 2011

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Power Snatch + Overhead Squat + Snatch: 5 x 1 + 1 + 1 @ 90% Across, hold bottom of Snatch and Overhead Squat for 2-seconds
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Snatch Push Press + Overhead Squat: 5 x 3 + 1 @ 90% Across, hold bottom of Overhead Squat for 2-seconds
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Training Notes: "Punch Up" against the bar. Focus on your positions, take your time between reps. Use straps if necessary.

MWOD: Wednesday, August 24, 2011

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Arm flexion + hip mobility = improved overhead squat!
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Open gym hours: 6am > 9am and 5pm > 7pm

WOD 29: August 23, 2011

Todays WOD courtesy of CFFB:
"Lizzie"
12-9-6-3 rounds for time of
Power Clean @ 123#/185#
Ring Dips

WOD 28: August 22, 2011

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Back Squat: 1x5@55%, 1x5@65%, 1x5@75%, 1x3@85%, 1 x Max Reps in 3-minutes @ 92%
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Press: 1x5@55%, 1x5@65%, 1x5@75%, 1x3@82%, 1 x Max Reps in 3-minutes @ 90%
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Training Notes: Adjust warm-up sets as needed. Percentages based on 1-RM from CrossFit Total. Rest 5-10 minutes between squats and presses. Belt up!!!

MWOD: Sunday, August 21, 2011

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Squat Prep!

ME (Max Effort) Oly Lifting: Saturday August 20, 2011

Open Gym Hours 8am - 10am. Come in and set a PR Snatch and Clean and Jerk!!

WOD 27: August 19, 2011

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TGIF
5 RFT of
Box Jump x 15 @ 20"/24"
Pull Ups x 15
Row x 250-Meters

WOD 26: August 18, 2011

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*Refer to July 28, 2011
3-Position Power Clean (Mid-hang, Low-hang, Floor) + Front Squat: 5 x 1 (3) + 1 @ 90% ACROSS.
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Push Press + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @ 90% ACROSS.
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Training Notes: Percentages based on best lifts from 7/28. Use straps when necessary!

MWOD Wednesday, August 17, 2011

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Tight lats? Can have an impact on your clean and jerks! Get 'em loose!

WOD 25: August 16, 2011

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"Tabata THIS!"
Tabata Row (Calories)
--rest 2-minutes
Tabata Double Unders
--rest 2-minutes
Tabata Wall Ball Shots @ 14#/20#
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*Score LOWEST round of each exercise for total points.

WOD 24: August 15, 2011

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*Refer to July 25, 2011
3-Position Power Snatch (Mid-hang, Low-hang, Floor) + Overhead Squat: 5 x 1(3) + 1 @ 90% ACROSS.
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Snatch Pull: 5 x 3 @ 90% ACROSS.
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Training Notes: Percentages based on best lifts from 7/25. Use straps!!

MWOD: Sunday, August 14, 2011

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Overhead Squat/Snatch Prep

Wildcard Weekend! Saturday, August 13, 2011

Team Workout:

Event 1.)

5 Rounds

Back Squat x 5 @ 135/185

Every team member will have 25 squats when complete

Score = Time

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Event 2.)

5 Rounds

50-yds down and back

Every team member will have 500 yards when complete

Score = Time

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Event 3.)

100 Pullups

Team (combined) has to finish 100 pullups

Score = Time

WOD 23: August 12, 2011

"Hansen"
5 RFT of
30 x 2-pood KBS
30 x Burpees
30 x GHD Sit-Ups

WOD 22: August 11, 2011

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Ahhhhhh the good 'ole days ... Kaz, simply awesome!
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*Refer to 8/1/2011, 7/21/2011, 7/11/2011
Back Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 3 @ 80%, 1 x MAX REPS in three minutes @ 89%
Deadlift: 1 x MAX REPS in three mintues @ 90%
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Training Notes: Adjust warm-up sets as needed. Percentages based on 1-RM numbers from recent CF Total. Allow plenty of rest between max effort squat and deadlift!

MWOD: Wednesday, August 10, 2011

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Deadlift prep
*Open Gym Hours 6am > 9am

WOD 21: August 9, 2011

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For time complete:
50 x Double Unders
21 x SDLHP with Kettlebell (1.5-pood/2-pood)
40 x Double Unders
18 x SDLHP with Kettlebell (1.5-pood/2-pood)
30 x Double Unders
15 x SDLHP with Kettlebell (1.5-pood/2-pood)
20 x Double Unders
12 x SDLHP with Kettlebell (1.5-pood/2-pood)
10 x Double Unders
9 x SDLHP with Kettlebell (1.5-pood/2-pood)
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WOD 20: August 8, 2011

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Max M clean and jerks w/140-kilos ... makes it look easy!
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*Refer to 7/18/2011
Power Clean + Front Squat + Clean + Jerk: 5 x 1+1+1+1, AHAP, hold bottom position of jerk for 5-seconds!
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Clean Pull: 5 x 3, AHAP (use straps! go heavy!)
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MWOD: Sunday, August 7, 2011

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Clean & Jerk prep...

ME (Max Effort) Oly Lifts: Saturday August 6, 2011

Open Gym Hours: 8am > 10am

WOD 19: August 5, 2011

From DA & JB with love: your TGIF WOD!
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"The CIA Seven"
7 RFT of
7 x HSPU
7 x Thrusters @ 135/95
7 x KTE
7 x Deadlift @ 245/170
7 x Burpees
7 x KBS @ 2-pd/1.5-pd
7 x Pull Ups
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WOD 18: August 4, 2011

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Get your Snatch on!! Refer to July 14, 2011
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Power Snatch + Overhead Squat + Snatch: 5 x 1 + 1 + 1, AHAP. Hold bottom position for 2-sec.
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Snatch Push Press + Overhead Squat: 5 x 3 + 1, AHAP.
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Training Notes: Try to improve your numbers from previous training session (7.14.11). Use straps for complex 1 if needed.

MWOD: Wednesday, August 3, 2011

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Open Gym Hours 6am > 9am

WOD 17: August 2, 2011

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Run or Row, your choice:
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Run: 3 x 800-Meters, Max Effort, Work/Rest 1:1 or 1:2 if needed. Post fastest time to whiteboard.
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Row: 3 x 1000-Meters, Max Effort, Work/Rest 1:1 or 1:2 if needed. Post fastest time to whiteboard.
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Training Notes: Warm-Up thoroughly before attempting any max effort sprint or row! This should include several shorter duration, sub-maximal efforts gradually building to your max outputs. Rest as needed to fully recover between attempts.

WOD 16: August 1, 2011

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Work on setting up perfectly under the bar before each set!
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*Cluster Sets: Refer to July 11 and July 21
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Back Squat: 1x5@50%, 1x5@60%, 1x5@70%, 1x2@80%, 1 x MAX REPS in three minutes @ 86%
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Press: 1x5@50%, 1x5@60%, 1x5@70%, 1x2@80%, 1 x MAX REPS in three minutes @ 85%
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Percentages based on recent 1-Rep Max from CF Total

MWOD: Sunday, July 31, 2011

Wildcard Weekend: Saturday, July 30, 2011

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For time complete:
*Cash-In: 30 x TGUP (15 x Left/15 x Right)
50 x KBS
Run 400-M
40 x KBS
Row 500-M
30 x KBS
Run 400-M
20 x KBS
Row 500-M
10 x KBS
*Cash-Out: 30 x T2B
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WOD 15: July 29, 2011

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I hate Wall Ball Shots!

TGIF WOD
AMRAP in 15-minutes of
1 x Rope Climb Ascent
10 x Dips
20 x Wall Ball Shots
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WOD 14: July 28, 2011

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*Refer to Thursday, July 7th
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1.) 3-Position Power Clean (Mid-hang, Low-hang, Floor) + Front squat: 5 x 1(3) + 1, AHAP hold each position for 2-seconds.
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2.) Push Press + Push Jerk + Split Jerk: 5 x 1 + 1 + 1, AHAP
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MWOD: Wednesday, July 27, 2011

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Improving the Split Jerk
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Open Gym Hours 6am > 9am

WOD 13: July 26, 2011

The Kipping Pullup - Part One from Patrick Cummings on Vimeo.

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"Chelsea"
On the minute for 30-minutes perform:
5 pull ups
10 push ups
15 air squats
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Training Notes: Scale reps as needed to maintain pace with "on the minute" interval ... 4-8-12 ... 3-6-9 ... etc.

WOD 12: July 25, 2011

Focus on triple extension today!
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Refer to Tuesday, July 5th
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3-Position Power Snatch (Mid-Hang, Low-Hang, Floor) + Overhead Squat: 5 x 1(3) + 1, AHAP hold each position for 2-seconds
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Snatch Pull: 5 x 3, AHAP
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Training Notes: Try to increase weights from last trainng session (reference 7/5/2011)... small jumps in weight ... use straps if necessary!

ME (Max Effort!) Oly Lifts: Saturday, July 23, 2011

Open Gym Hours Saturday 8am > 10am

Set a new 1-Rep Max Ground-to-Overhead (Snatch or Clean and Jerk OR both!!)

WOD 11: July 22, 2011

In honor of Navy Chief Petty Officer Mark Carter of Virginia Beach who was killed in Iraq in 2007.
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"Badger"
3 RFT of
30 x Squat Cleans @ 65#/95#
30 x Pull Ups
Run 800-Meters
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TGIF!

WOD 10: July 21, 2011

Time to squat again! Refer to Monday, July 11
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Back Squat: 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x MAX REPS in three minutes @ 83%
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Deadlift: 1 x MAX REPS in three minutes @ 85%
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Percentages based on 1-RM from recent CF Total.

MWOD: Wednesday, July 20, 2011

Open Gym Hours today: 6am>9am & 5pm>7pm

Stretch it!!!

WOD 9: July 19, 2011

20-min practicing gymnastics skills from www.gymnasticswod.com

...AFTER this!

12-min AMRAP of
10 DB Power Snatch (5xLeft/5xRight) AHAP
10 Lateral Burpees

WOD 8: July 18, 2011

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Power Clean + Front Squat + Clean + Jerk: 5 x 1 + 1 + 1 + 1, AHAP hold bottom position of Jerk for 5-seconds!
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Clean Pull: 5 x 3, AHAP (go Heavy, use straps!)
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MWOD: Sunday, July 17, 2011

Get those shoulders set for tomorrow ;)

Wildcard Weekend! Saturday, July 16 2011

You can thank the "A.M." Coaches for this one!
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For time (and as a team) complete The Lumberjack Twenty:
20 x Deadlifts @ 185#/275#
Run 400-Meters
20 x KBS @ 1.5 Pood/2 Pood
Run 400-Meters
20 x OHS @ 75#/115#
Run 400-Meters
20 x Burpees
Run 400-Meters
20 x Chest-2-Bar Pull Ups
Run 400-Meters
20 x Box Jumps @ 20"/24"
Run 400-Meters
20 x DB Squat Cleans @ 30#/45# each
Run 400-Meters
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WOD 7: July 15, 2011

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TGIF - "Jackie"
For time complete:
Row 1000-Meters
50 x Thrusters w/empty bar
30 x Pull Ups
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*Optional (not timed) round, perform at 3/4 speed for recovery:
Row 500-Meters
25 x Thrusters w/empty bar
15 x Pull Ups
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WOD 6: July 14, 2011

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OLY SWOD #3: Snatch
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1.) Power Snatch + Overhead Squat + Snatch, 5 x 1+1+1 AHAP hold bottom of each position for 2-seconds.
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2.) Snatch Push Press + Overhead Squat, 5 x 3 + 1 AHAP hold bottom of OHS for 2-seconds.
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Core: GHD Sit-Ups + Hypers 3 x 15-25 ea.
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MWOD: July 13, 2011

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Open Gym 6am - 9am
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WOD 5: July 12, 2011

3 RFT:
3 x Rope Climb Ascent 15-ft
6 x Box Jump @ 20"/24"
9 x CrossFit Push Ups (hand release)
*Cash Out: 800-Meter Run

WOD 4: July 11, 2011

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PL WOD #1
Back Squat 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x MAX REPS in three minutes @ 80%*
Press 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x MAX REPS in three minutes @ 80%*
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*Percentages based on 1-RM from recent CrossFit Total. Warm-up sets are approximate and can be adjusted. One max effort set for MAX REPS is performed for each exercise. You may re-rack the bar during the three minutes as needed. Push yourself to perform as many consecutive reps as possible. Rest 5-10 minutes after squatting before starting your presses.

MWOD: Sunday, July 10, 2011

ME (Max Effort) OLY Lifts: Saturday, July 9, 2011

Open gym 8am - 10am. Come in to practice your Snatch and Clean N Jerk. Go heavy - set a PR! Coaches will video tape your performance and help to fine-tune your technique on the Olympic lifts.

WOD 3: Friday, July 8, 2011

TGIF: Pull-ups, Pull-ups, and more Pull-Ups
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"Nicole"
AMRAP in 20-min of
Run 400 Meters
Max Rep Pull-ups
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Training Notes: We are only counting Pull-ups with COMPLETE ROM! Full extension under the bar (arms straight) and chin OVER the bar at the top. Whether you are performing kips, butterfly, dead hang or assisted pull-ups the criteria is the same for all. If you hear "no rep" then don't count it towards your score! Lastly, please protect your hands! Tears are NOT COOL if they prevent us from performing the next WOD and mess up our training schedule.

WOD 2: Thursday, July 7, 2011

OLY SWOD #2: Clean and Jerk
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1.) 3-Position Power Clean (Mid-hang, Low-hang, Floor) + Front squat: 5 x 1(3) + 1, AHAP hold each position for 2-seconds.
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2.) Push Press + Push Jerk + Split Jerk: 5 x 1 + 1 + 1, AHAP
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Training notes: Warm-up thoroughly. Start with an empty barbell. Keep the weights light on the first complex (no more than 60-70% 1-RM) DON'T SACRIFICE FORM! Focus on your footwork during the second complex. Think SPEED.

MWOD: Wednesday, July 6, 2011

WOD 1: Tuesday, July 5, 2011

OLY SWOD #1: SNATCH
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1.) 3-Position Power Snatch (Mid-hang, Low-hang, Floor) + Overhead Squat: 5 x 1(3) + 1, AHAP hold each position for 2-seconds
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2.) Snatch Pull: 5 x 3, AHAP
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Training notes: Warm-up thoroughly beforehand. Start with an empty barbell. Increase weight gradually and keep it light on the first complex (no more than 60-70% 1-RM) DON'T SACRIFICE FORM! Go heavier on the snatch pulls, start at 100% 1-RM and work up from there. USE STRAPS IF NECESSARY.

Happy Fourth of July!

CrossFitters: have a fun and safe fourth! We'll see you Tuesday morning to start the next quarter of training at CFFM