01.17.10

CF Endurance Athletes training for the Gasparilla Distance Classic Strength WOD:

Jerks
[Push, Split or Rack Jerk]

1, 1, 1, 1, 1, 1, 1

Work up to maximal weight. Set a PR!

*Core Work:

Floor Wipers, 4 sets of 10 reps (add weight each set)

01.16.10

*We are open Saturday 01.16 & Sunday 01.17*

CFFB DWOD:

"Football Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1.) DB Thruster 45lbs

2.) Box Jump 20"

3.) Push Ups

4.) Double Unders

5.) Calorie Row

01.15.10

Eva T ... perfect form ... elbows up ... torso erect ... knees out ... heels down ... pay attention!

CFFM Strength WOD:

Front Squat 3, 3, 3, 3, 3

Set a PR! Add 5lbs from last SWOD.

*Assistance Strength Work:

100 Pull-Ups > Assisted, Strict, Kipping, Towel, Rope, Weighted, Rings, Clapping ... highest degree of difficulty!

CFFB SWOD:

Amateur -

Power Clean 5 x 3

Strict Pull-Ups 3 x max reps

Collegiate -

Overhead Squat 8 x 2

Strict Pull-Ups 3 x max reps

CFFB DWOD:

5 rds for time of

10 True Push Ups

10 Ring Dips

10 GHD Sit Ups

01.14.10

Speed, speed, speed ... by the way 80 kilos = 176lbs and Natalie is tiny ... think about it ...

CFFM WOD:

Snatch progression > 3-Point Snatch from top-to-bottom

Power Snatch + Overhead Squat: 3 x 2 + 2

Then, Sprints!

8 x 200 Meters

Rest/Work Ratio - 3:1

CFFB SWOD:

Amateur -

Squat 3 x 5, add 5lbs from last SWOD

Bench 3 x 5, add 5lbs from last SWOD

Collegiate -

Squat "Speed" 10 x 3 @ 65% rest :30 sec between sets, move the bar as fast as possible!

Bench 5 x 5, set PR

CFFB DWOD:

Sprints!

8 x 200-Meters

Rest/Work Ratio - 3:1

01.13.10

Hua Yi Secondary School, good preparatory video ...

CFFM WOD:

"Swings & Jumps"

5 rds for time of

20 KBS @ 16-k/24-k

10 Standing Broad Jumps, minimum distance 6-ft.

*Rest 5 minutes then run 800-Meters @ 75% - focus on technique (POSE), breathing, recovery

CFFB SWOD/DWOD - Off/Rest

01.12.10

Coach Rip: DL Set-Up

Your deadlift cues ... stance > grip > shins > squeeze ... listen to Coach Rip!

*New Skills: Learn and practice Assisted Ring Dips

CFFM Strength WOD:

Deadlift 5-RM

*Warm-up and determine your five-rep max!

CFFB SWOD:
Amateur - Power Snatch 5x3

Collegiate - Power Snatch 8x2

CFFB DWOD:
AMRAP in 20 minutes:

*One round consists of

1 Deadlift @ 80% of 5-RM

1 Weighted Pullup + 25lbs

3 Deadlifts @ 80% of 5-RM

3 Weighted Pullups + 25lbs

5 Deadlifts @ 80% of 5-RM

5 Weighted Pullups + 25lbs

01.11.10

"Playtime" ... learn and practice new gymnastics skills

CFFM WOD:

"Fasten Your Seatbelts"

AMRAP in 15 minutes of

Push Press, 3 reps - use 90% of 1-RM Shoulder Press determined 01.04.10

Clapping Push-Ups, 9 reps

Box Jumps 20", 15 reps

*Rest 5 minutes then Row for 750-Meters @ 70% - focus on technique, breathing, recovery

CFFB SWOD:

Amateur-

Squat 3x5, add 5lbs from last SWOD

Press 3x5, add 5lbs from last SWOD

Collegiate-

Front Squat 8x3

CFFB DWOD:

"Swings & Jumps"

5 rds for time of

20 KBS @ 24-K

10 Standing Broad Jumps, min. 6-ft.

01.09.10

CFFB DWOD:

15, 12, 9 rep rounds for time of

Overhead Squat @ 135lbs

Burpee Pull-Ups

01.08.10

Women climbing ropes .... awesome!!

CFFM DWOD:

CF HQ Benchmark WOD

"Karen"

150 Wall Ball Shots for time

14lbs/20lbs

CFFB SWOD:

Amateur -

Power Clean 5 x 3

Strict Chin-Ups 3 x max reps

Collegiate -

Power Clean 5 x 3

Strict Chin-Ups 3 x max reps

CFFB DWOD:

Perform for time

150 Double Unders

01.07.10

CFFM SWOD:

Press 1, 1, 1, 1, 1

Intensity! Set a new PR

Reference 12.08.09 and 11.09.09

*Assistance core work: GHD Sit-Up & Hip Extension, 3 sets 15 reps

CFFB SWOD:

Amateur -

Squat 3 x 5, add 5lbs from last SWOD

Bench 3 x 5, add 5lbs from last SWOD

Collegiate -

Squat 5 x 5, set new PR

Bench 5 x 1

CFFB DWOD:

5 rds for time of

Sprint 20 - 40 - 20 yards

8 KBS @ 24-K

16 Push-Ups

*Rest one minute between rounds

01.06.10

CFFM WOD

"Disastrophy"

(Each round timed separately)

Rd 1:

Row 1000-Meters

30 Burpees

3 rope climb ascents

----------

Rd 2:

Row 500-Meters

20 Burpees

2 rope climb ascents

----------

Rd 3:

Row 250-Meters

10 Burpees

1 rope climb ascent

CFFB SWOD/DWOD - Off/Rest

01.05.10

CFFM WOD

"You Complete Me"

AMRAP in 20 minutes of

Run 400-Meters

Hang Power Clean, 10 reps @ 73/115

Pull-Ups

CFFB SWOD

Amateur-

Power Snatch 5x3

Strict Pull-Ups, 3x max reps

Collegiate-

Power Snatch 8x2

Strict Pull-Ups, 4x max reps

CFFB DWOD

"Tabata Deadlift"

For 20 seconds perform as many deadlifts as you can, then rest 10 seconds. Repeat this sequence seven more times for a total of eight (8) rounds. Score = total reps completed.

Amateur/Collegiate - 225lbs

Professional - 315lbs

01.04.10

Happy New Year CFFM!

CFFM Strength WOD

Back Squat 5, 5, 5, 5, 5

Set a new 5-RM. Add 5lbs from last SWOD.

Assistance Strength Work:

Unilateral SB DB Bench Press, 3 sets max reps

CFFB SWOD

Amateur -

Back Squat 3x5. Add 5lbs from last SWOD.

Press 3x5. Add 5lbs from last SWOD.

Collegiate -

Back Squat 5x1

Press 5x5. Set a new 5-RM

CFFB DWOD

10 rds of

Row for one minute rest for one minute.

Score total distance in meters.

3000 Meters Minimum!

Foul = 1 Burpee Pull-Up for every 5 meters under 3000!