12.01.09

Got Double Unders?? ... work it T.O.Y.!

If you missed last Friday's "Rankly Nasty" you get to do it today!

CFFM WOD

"Beatdown"

For time:

21-15-9-15-21

WBS @ 14lbs/20lbs

Ring Push-Ups

D/U's

CFFB SWOD

Amateur:
Deadlift 5-RM (add 10lbs from last WOD)

Max rep pull-ups, 3 sets, rest 1-min.

Collegiate:

Weighted Pull-Ups 3, 3, 3, 3, 3, 3

CFFB DWOD

For time:

20 DB Thrusters @ 50lbs

Sprint 100-M

15 DB Thrusters @ 50lbs

Sprint 100-M

10 DB Thrusters @ 50lbs

Sprint 100-M

5 DB Thrusters @ 50lbs

Sprint 100-M

11.30.09

Met Con Monday!

CFFM WOD

Row max distance (meters) in 15 minutes. Compare to 09.21.09

http://www.crossfitfortmyers.com/2009/09/092109-daily-wod.html

CFFB DWOD

3 rounds for time

Sprint 1 Full Gasser

12 Power Cleans @ 185lbs

6 Push Jerks @ 185lbs

CFFB SWOD

Amateur - Squat 3x5 (add 5lbs)

Collegiate - Front Squat 5x3

11.27.09

*Doors open @ 8:00 a.m. and close @ 11:00 a.m.

Remember ... BIG jump and clap overhead at the top of each Burpee!

Post-Turkey Day WOD

"Rankly Nasty"

AMRAP in 20 minutes of

1 Round (7 reps) of "The Bear" Complex @ 65/95

15 Burpees

11.26.09

Happy Thanksgiving CrossFitters!!! Enjoy the day off, I'll have 2mrrw's WOD posted later tonight :)

11.25.09

CFFM WOD

"SP1-PP3-PJ5"

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

CFFB DWOD/SWOD - Off

11.24.09

Look at my cool new shoes!! ["You know you are a die-hard CrossFitter if ..."]

CFFM WOD:

"Cakewalk"

For time:

Run 800-Meters

30 KBS @ 16k/24k

30 Box Jumps

30 Pull-Ups

Row 1000-Meters

30 Pull-Ups

30 Box Jumps

30 KBS

Run 800-Meters

CFFB DWOD:

AMRAP in 20 minutes of

15 one arm (right) DB Thrusters @ 50lbs

15 one arm (left) DB Thrusters @ 50lbs

Sprint 1/2 Gasser

CFFB SWOD:

Amateur

Deadlift - 5RM (add 10lbs from last WOD)

Max rep pull ups, 3 sets

Collegiate

Power Snatch 8 x 2

11.23.09

CFFM WOD
"The Chief"

Five rounds:

[one round consists of]

AMRAP in 3 minutes of

Power Clean @ 85/135, 3 reps

Push-Ups, 6 reps

Air Squats, 9 reps

Rest 1-Minute

CFFB DWOD

AMRAP in 15 minutes of

5 L-Pullups

10 "Tru" Push-Ups

15 D/U

CFFB SWOD

Amateur

Squat 3x5 [add 5lbs from last swod]

Press 3x5 [add 5lbs from last swod]

Collegiate

Squat 5x2 @ 90% of 1-RM

Press 5x5 [set new PR]

11.21.09

So, you wanted to know who really does the programming @ CFFM ... ? Meet Oscar [hard at work!]

"Oscar"

AMRAP in 24-hrs of:

Eat a bowl of catfood

Nap

Stare at squirrels on Oak tree

Nap

Annoy owners by randomly chewing on power cords to every appliance in house

Nap

11.20.09

Casey Burgener, son of Coach B cleaning 190 kg on his way in becoming the Jr. National Champion [picture courtesy of Mike's Gym - USA Weightlifting Regional Training Center]

CFFM WOD:
Power Clean

3, 3, 3, 3, 3, 3 [set new 3-RM]

CFFB DWOD:

Sprint 110-yards on the minute for 12 minutes
*Start the clock, on the top of each minute sprint 110-yards

CFFB SWOD:

Amateur:

Power Clean 5x3 [set new 3-RM]

Collegiate:

Power Clean

3, 3, 3, 3, 3, 3

11.19.09

Strong Women = Sexy ... at least that's how we see it @ CFFM.

CFFM WOD:

"Rectumlinear"

Round 1 for time:

Row 200-Meters

9 Pull-Ups

21 Bench Press @ 65%/100% b.w.

Rest 5 min.

Round 2 for time:

Row 400-Meters

15 Pull-Ups

15 Bench Press @ 65%/100% b.w.

Rest 5 min.

Round 3 for time:

Row 600-Meters

21 Pull-Ups

9 Bench Press @ 65%/100% b.w.

CFFB DWOD:

AMRAP in 15 minutes of

3 Power Snatches @ 75% of 1-RM

2 rds of 3 pull-ups, 6 push-ups, 9 box jumps @ 20"

CFFB SWOD:

Amateur

Squat 3x5 add 5lbs from last wod

Bench 3x5 add 5lbs from last wod

Collegiate

Weighted Step-Ups 5 x 12 [6 reps each leg]

11.18.09

Meet Sue, our newest addition workin' hard on developing KTE's!!!

More PR's set on Front Squats today ... Fort Myers Fire Dept. represented by John L. @ 225lbs

CFFM - WOD

"OMG - WTF!?"

With a continuously running clock do one burpee on the top of the first minute, two burpees on the top of the second minute, three burpees on the top of the third minute ... continuing as long as you are able, until you miss (max out) - rest one minute after last round of burpees then run 1-mile for time. Record number of completed "burpee-minutes" (rounds), and timed mile run.

CFFB - SWOD/DWOD

Off, Rest Day

11.17.09

Nick Perri 15-yrs old learning to squat with perfect form - CrossFit Football

CFFM WOD:

Front Squat

3, 3, 3, 3, 3, 3

CFFB DWOD:

10 rounds for time of

Power Clean @ 75% bw, 5 reps

HSPU, 5 reps

Sprint 50-Meters

CFFB SWOD:

Amateur

Deadlift 5RM (add 10lbs to last workout)

Collegiate

Deadlift 5RM

11.16.09

CFFM - WOD:

"Hakuna Matata"

AMRAP in 15 minutes of:

[1 round consists of:]

1 Power Clean

1 Push Jerk

2 Power Clean

2 Push Jerk

3 Power Clean

3 Push Jerk

10 Box Jumps @ 20"

Rx'd Weights = W @ 95lbs/M @ 135lbs

*NO DROPS! Foul - Restart, Round Doesn't Count!

CFFB - DWOD:

AMRAP in 15 minutes of:

[1 round consists of:]

1 Push Press @ 65% bw

1 Strict Pull-Up

3 Push Press @ 65% bw

3 Strict Pull-Up

5 Push Press @ 65% bw

5 Strict Pull-Up

CFFB - SWOD:
Amateur

Squat 3x5 (add 5lbs)

Bench 3x5 (add 5lbs)

Collegiate

Squat 5x5 (set new 5-RM)

Bench 5x2 @ 90% of 1-RM

11.14.09 Daily WOD - Off/Rest Day

MK 145lbs Power Clean - P.R. Go girl!!!

11.13.09: Daily WOD

Jenn G gets her first set of kipping pull-ups!

Pink PR's her first 5k under 30 @ 29:16, thats down more than five minutes since starting CrossFit and CrossFit Endurance!

"May the force be with you"

For time:

First Row 500-Meters, then

Three rounds of

30 Overhead Walking Lunges, Women @ 25lbs, Men @ 45lbs

Sprint 200-Meters

30 KBS, Women @ 16-k, Men @ 24-k

Then row 500-Meters to finish

11.12.09: Daily WOD

We love the ropes don't we?!?! Tommy V rocks ... thank you for your service.

The good news is, if you happened to miss "Tommy V" today you'll have the opportunity to perform our special Hero WOD on Thursday ... yeah!!!

Single Mod W

Power Snatch

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

Veterans Day November 11, 2009

"Tommy V"

For time:

115lb Thruster, 21 reps

15-ft rope climb, 12 ascents

115lb Thruster, 15 reps

15-ft rope climb, 9 ascents

115lb Thruster, 9 reps

15-ft rope climb, 6 ascents

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

11.10.09: Daily WOD

The Baconater and his lovely wife Mariel ... Die-hard CrossFitters!

"Scorched"

AMRAP in 15 minutes of

Sprint 20-40-20 yards

Burpee Pull-Ups, 10 reps

[No, that is not a misprint - it says "Burpee Pull-Up"]

11.09.09: Daily WOD

What a bunch of Posers!!! Pose running clinic, Saturday November 7

Monday, Single Mod ~ W

Shoulder Press

1, 1, 1, 1, 1, 1 - shoot for a new 1-RM!

*Special skills practice - Handstand Holds