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