2ND QTR ENDS - SUMMER BREAK!

Good job to everyone that finished the last cycle of training, you deserve some time off! CFFM is closed Saturday, June 25 - Monday, July 4. We will re-open Tuesday, July 5 to start the third quarter of training 2011. If we host open gym hours during the week our trainers will be sure to post them on FB. Thanks all! Enjoy your Summer break and have a safe Independance Day Holiday.

Week 12, Day 82 June 24 BENCHMARK WEEK

"Nasty Girls/Boys"

Week 12, Day 81 June 23 BENCHMARK WEEK

"Isabel" or "Grace" your choice

Week 12, Day 80 June 22 BENCHMARK WEEK

"Helen"

Week 12, Day 79 June 21 BENCHMARK WEEK

"Diane"

Week 12, Day 78 June 20 BENCHMARK WEEK

"Fran"

Week 11, Day 77 June 19

Rest ... rest ... and more rest today. Be extremely lazy, you'll need your energy because Benchmark Week starts tomorrow!

Week 11, Day 76 June 18

"Wildcard Weekend" be ready for anything!!! (handstands maybe??)

Week 11, Day 75 June 17

*Refer to 05.17.11

Get filthy ...

Week 11, Day 74 June 16

THE CROSSFIT TOTAL

1-Rep Max Back Squat, Press and Deadlift

Set some PR's!!!

Week 11, Day 73 June 15

Hit everything today folks, big day of lifting tomorrow!!

Day off from training, stretch!!

Week 11, Day 72 June 14

Strength and Conditioning Recovery (from CFE HQ)

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Week 11, Day 71 June 13

85-Kilo lifter Kendrick Farris power cleans 170-Kilos (then push jerks it!)

*Refer to 04.11.11, 05.02.11, 05.23.11

SWOD:
Power Clean 3, 2, 2, 1, 1, 1 - Set a New 1-RM!
Warm-up thoroughly with 3-pos. drills + muscle clean

DWOD:
"Quickie"
AMRAP in 8-minutes of 10 hand release push ups + 20 double unders

Week 10, Day 70 June 12

Solving Front Rack Problems (gotta catch that clean!)

Day off from training, stretch!!

Week 10, Day 69 June 11

"Michael"

3 RFT of

Run 800-Meters

50 x Back Extension

50 x Sit Ups

Week 10, Day 68 June 10

*Refer to 04.19.11 Non-Traditional Mixed WOD: AMRAP or RFT of Prowler Push x 40-yds @ 50#/90# Max Rep KBS @ 16k/24k

Week 10, Day 67 June 9

*Refer to 04.07.11, 04.28.11 & 05.19.11

SWOD:
Back Squat 3 x 5 add 5lbs from last workout.
Press 3 x 5 add 5lbs from last workout.

CORE:
GHD Sit Ups 3 x 30
GHD Hypers 3 x 30

Week 10, Day 66 June 8

Ant. Hip Stretch/Couch Stretch

Day off from training, stretch!!

Week 10, Day 65 June 7

"McCluskey" 3 RFT of 9 x Muscle Up 15 x Burpee Pull Up 21 x Pull Up Run 800-Meters

Week 10, Day 64 June 6

*Refer to 04.05.11, 04.25.11 & 05.16.11

SWOD:
Power Snatch 3, 2, 2, 1, 1, 1 - Set a new 1-RM!
[Warm-up thoroughly with 3-pos. drills + muscle snatch]

DWOD:
Windsprints!
1 x 20-yd, 1 x 40-yd, 1 x 60-yd, 1 x 80-yd, 1 x 100-yd, 1 x 80-yd, 1 x 60-yd, 1 x 40-yd, 1 x 20-yd
Maximal effort, walk back is your rest, warm-up with 2 x 50-yd @ 50% & 75%

Week 9, Day 63 June 5

Overhead Squat/Snatch Prep

Day off from training, stretch!!

Week 9, Day 62 June 4

"Wildcard Weekend" be prepared for anything!!

Week 9, Day 61 June 3

WOD:
TGIF "Chipper"
Complete for time
Run 800-Meters
Box Jump x 30 @ 20"/24"
15 reps of "Curtis P"
Pull Ups x 30
Row 750-Meters
Pull Ups x 30
15 reps of "Curtis P"
Box Jump x 30 @ 20"/24"
Run 800-Meters

Week 9, Day 60 June 2

*Refer to 04.21.11 & 05.12.11 SWOD: Front Squat 3, 3, 3, 3, 3 Work up to 3-RM! DWOD: 20-minutes practice skills from Gymnastics WOD