12.31.09

Nick Perri, 15-yrs old, Bishop Verot H.S. & CrossFit Football Athlete sets a P.R. hang power clean @ 135lbs x 2 reps (with pretty damn good form too, huh?) Good job Nick!

CFFM WOD

"Helen"

3 rds for time

Run 400-Meters

21 KBS

12 Pullups

CFFB SWOD

Amateur -

Squat 3 x 5

Bench 3 x 5

Collegiate -

Front Squat 3, 3, 3, 3, 3

CFFB DWOD

21-15-9

KB Power Snatch Left Arm @ 24-K

KB Power Snatch Right Arm @ 24-K

Handstand Pushups

12.30.09

socal margarita

http://paleobrands.com/2009/12/20/socal-margarita/

Follow the link for the new "Paleo" drink of CFFM ... hey, the New Year is fast approaching!!

CFFM WOD:

"Gesundheit!"
For time:

21 DB Power Snatch Right Arm

21 DB Power Snatch Left Arm

Sprint 200-Meters

9 Burpees

15 DB Power Snatch Right Arm

15 DB Power Snatch Left Arm

Sprint 200-Meters

15 Burpees

9 DB Power Snatch Right Arm

9 DB Power Snatch Left Arm

Sprint 200-Meters

21 Burpees

CFFB SWOD/DWOD - Off/Rest Day

12.29.09

CFFM WOD

Bench Press 5 x 3 @ 90% of 3-RM

*3-RM established on 10.14.09
http://www.crossfitfortmyers.com/2009/10/101409-daily-wod.html

CFFB SWOD

Amateur & Collegiate : Deadlift 5-RM

CFFB DWOD

AMRAP in 15 minutes

5 pullups

10 pushups

15 box jumps

12.28.09

Aimee Lyons, Owner/Operator of Crossfit KOP visits CFFM for a Holiday WOD, thanks Aimee always good to see you :)

CFFM WOD:

"Are you talking to me?"

For time:

7 rounds of

Power Clean + Front Squat + Push Press, 7 reps @ 73/115*

Pull-Ups, 7 reps

Then Row 750-Meters to finish
*No drops! Every rep comes from the floor to a full squat and full extension overhead.

CFFB SWOD:

Amateur -

Squat 3x5 add 5lbs from last SWOD

Press 3x5 add 5lbs from last SWOD

Collegiate -

Squat 5, 5, 5, 5, 5

Press 2, 2, 2, 2, 2

CFFB DWOD:

6 x 200-Meter Sprints

*Maximal effort each sprint

*Timed rest @ 3:1 ratio (rest 3x as long as it takes you to run the sprint on each round)

12.26.09

CFFM WOD:

"Robert Goulet"

AMRAP in 15 minutes

5 Burpees

10 Pull-Ups

15 Box Jumps @ 20"

12.24.09

'Twas the night before Christmas ...

*A.M. Classes ONLY

CFFM WOD:
"Chumpy"

5-10-20-10-5 rep rounds for time of

Power Clean + Push Jerk [W @ 73/M @ 115]

Sprint 200-Meters

KBS [W @ 16-K/M @ 24-K]

CFFB SWOD:

Amateur - Power Snatch 5x3

Collegiate - Power Snatch 8x2

CFFB DWOD:

Complete 20 rounds of

Sprint 40 yards, Maximal Effort!

Rest :20 seconds between rounds

12.23.09

Jenn "I'll never be able to do a pull-up" Gordon finished tonight's WOD Rx'd with 60 ... yes, that's 60 unassisted kipping pull-ups! Her hands tore on the LAST REP ... how perfect isn't it? Ha, good work Jenn!!!

*No 7PM Class Tonight!

CFFM WOD:

Front Squat

5 x 3 @ 92.5% of 3-RM

Refer to November 17, 2009 for 3-RM

http://www.crossfitfortmyers.com/2009/11/111709.html

CFFB SWOD/DWOD: Off/Rest

12.22.09

This man was a beast .....

CFFM WOD:
"This Sucks"

For time:

Row 500-Meters

30 Box Jumps @ 20"

30 WBS @ 14lbs/20lbs

30 Pull-Ups

Row 500-Meters

30 Pull-Ups

30 WBS @ 14lbs/20lbs

30 Box Jumps @ 20"

Row 500-Meters

CFFB SWOD:

Amateur -

Strict Chin Ups Max Reps x 3 sets

Collegiate -

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

CFFB DWOD:

5 rounds for time of

7 Deadlift @ 315lbs

21 D/U

12.21.09

CFFM WOD:

"Paint The Town Red"

4 rounds for time of

Run 400-Meters

15 Power Snatches @ 63/95

15 Burpees

*No drops! Follow the weight back to the floor on every rep!

CFFB SWOD:

Amateur -

Squat 3 x 5 add 5lbs from last SWOD

Press 3 x 5 add 5lbs from last SWOD

Collegiate -

Overhead Squat 5, 5, 5, 5, 5

CFFB DWOD:

4 rds for time of

5 Clean pulls @ 90% of 1-RM Power Clean

10 Strict Pullups

15 Weighted GHD Back Extensions + 25lbs

250-Meter Row

12.18.09

CFFM WOD:

"Faceplant"

For time:

10 Power Clean

1 HSPU

9 Power Clean

2 HSPU

8 Power Clean

3 HSPU

7 Power Clean

4 HSPU

6 Power Clean

5 HSPU

5 Power Clean

6 HSPU

4 Power Clean

7 HSPU

3 Power Clean

8 HSPU

2 Power Clean

9 HSPU

1 Power Clean

10 HSPU

*Use 65% of 1-RM for Power Clean - Reference Monday, December 14

CFFB SWOD

Amateur -

Power Clean 5 x 3 set new PR

Strict Chin Ups 3 sets max reps

Collegiate -

Power Clean 5 x 3 set new PR

Strict Chin Ups 5 sets max reps

CFFB DWOD

10 rds

Sprint 150-Meters

Rest 60 seconds between sprints Maximal Effort!!!

12.17.09

"Beauty in Strength" CF HQ

CFFM WOD

"Run Forrest, Run"

For time:

Run 800-Meters

25 GHD Hip Extension

25 KTE

Run 1-Mile

25 KTE

25 GHD Hip Extension

Run 800-Meters

CFFB SWOD

Amateur - Bench 3x5 add 5lbs from last SWOD

Collegiate - Bench 5 x 2 - set new RM

CFFB DWOD

7 rds for time

6 Squats @ 125% Bodyweight

8 Standing Broad Jumps minimum 6-ft

12.16.09

CFFM WOD:

"UFB"

30 Thrusters @ W:63/ M:95

Row 1000-Meters

30 Thrusters @ W:63/ M:95

CFFB SWOD/DWOD - Off/Rest

12.15.09

CFFM WOD

"Bucket O' Lube"

AMRAP in 20 minutes of

10 pullups

20 pushups

30 D/U's

CFFB SWOD

Amateur -

Deadlift 5-RM, add 10lbs from last SWOD

Max rep strict pullups, 3 sets

Collegiate -

Power Snatch 8 x 2

Max rep strict pullups, 3 sets

CFFB DWOD

30 Bench Press @ Bodyweight, then ...

10 x 40 yard sprints, :15 sec rest between sprints, then ...

30 Bench Press @ Bodyweight

12.14.09

Amanda Cox - Florida Weightlifting Federation, National Referee, Team Florida Altamonte, instructs the CrossFit Fort Myers crew on Snatch and Clean 'N Jerk, 12.05.09

Power Clean

1, 1, 1, 1, 1 - Set a new one rep max

*Warm-up using 3-position clean for technique: high-hang > mid-hang > floor

*Start your first heavy set with a weight you know you can lift, something around a 3-RM

*Refer to 11.11.09 for 3-RM http://www.crossfitfortmyers.com/2009/11/112009.html

CFFB SWOD

Amateur -

Squat 3 x 5 add 5lbs from last SWOD

Press 3 x 5 add 5lbs from last SWOD

Collegiate -

Squat 5 x 2 @ 90% of 1-RM

Press 5, 5, 5, 5, 5 - Set a new 5-RM

CFFB DWOD

AMRAP in 15 minutes

10 Supine Ring Pullups

10 True Pushups

12.11.09

CFFM WOD

Turkish Get Ups!

1, 1, 1, 1, 1

Warm-up then push for a one rep max!

CFFB SWOD

Amateur -

Power Snatch 5 x 3 set new PR

3 x max rep STRICT chin-ups

Collegiate -

Front Squat 3, 3, 3, 3, 3

Close Grip Bench Press 8, 8, 8, 8, 8

CFFB DWOD

8 rds

Sprint 200-Meters

*Maximal effort, rest as needed between rds

12.10.09

CFFM WOD

"Mother of Pearl!"

Run 800-Meters

*Rest

Run 400-Meters

*Rest

Run 200-Meters

*Rest

Run 400-Meters

*Rest

Run 800-Meters

*Rest the exact amount of time if takes you to run the interval. EX: you run 800-M in 3:00 min. rest exactly 3:00 min before running 400-M, etc, etc ...

*Record individual sprint times

*Sprints are Maximal Effort!!!

CFFB SWOD

Amateur -

Squat 3 x 5 add 5lbs from last WOD

Bench 3 x 5 add 5lbs from last WOD

Collegiate -

Deadlift 5-RM, set new PR

CFFB DWOD

AMRAP in 15 minutes of

3 HSPU

5 Strict Pullups

7 KTE

12.09.09

CFFM WOD:

"Dysfunktional"

For time:

Row 1000-Meters
Then three rounds, 15, 12, and 9 reps of:

Thrusters Left Arm

Thrusters Right Arm

Pull-Ups

*Women use 25lb-Dumbbell, Men use 45lb-Dumbbell

CFFB SWOD/DWOD - Off/Rest

12.08.09

CFFM WOD

Shoulder Press

5 x 2 @ 90% of 1-RM

*Reference November 9 for 1-RM Press
**Practice Handstand Holds - 3 sets, max time

CFFB SWOD

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

Collegiate -

Squat 5, 5, 5, 5, 5 - set new 5-RM

Press 10 x 2 @ 65% of 1-RM w/:30 sec rest (work on SPEED!)

CFFB DWOD

Complete for time:

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight

12.07.09

Olympic Weightlifting Seminar with Daniel Camargo, U.S. International Coach and Amanda Cox, National Referee/Club Coach Certified - CrossFit Fort Myers, Saturday December 5th.

Thanks to everyone the participated in Friday's "Lumberjack 20" Hero WOD + Fundraiser. We've collected over $300 for the victims of Fort Hood. Awesome job Team CFFM!

Monday December 7th is National Pearl Harbor Remembrance Day. It has been 67 years since the attack on Pearl Harbor. Visit the Pearl Harbor Memorial Fund online at http://www.pearlharbormemorial.com

We are performing the CF Hero WOD "Hansen" in observation of this VERY important day in World History.

"Hansen"

5 rounds

30 KBS @ 32-K

30 Burpees

30 GHD Sit-Ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

12.04.09 Lumberjack 20 Hero WOD

Dedicated to the victims of the Fort Hood tragedy. This is a fundraiser and I am asking each of you to contribute a small donation towards their cause. Thank you!
Lumberjack 20 Hero WOD

20 Deadlift @ 275lbs/Run 400-Meters

20 Kettlebell Swings @ 2Pood/ Run 400-Meters

20 Overhead Squats @ 115lbs/ Run 400-Meters

20 Burpees/ Run 400-Meters

20 Pullups (Chest to Bar)/ Run 400-Meters

20 Box Jumps @ 24"/ Run 400-Meters

20 DB Squat Cleans @ 45lbs/ Run 400-Meters

12.03.09

MK: Deadlift 245lbs x 5 a New P.R. How much can you Deadlift???

CFFM WOD:

From CF HQ 11.25.09

400-Meter Walking Lunge

*Post time and number of steps

CFFB SWOD:

Amateur -

Squat 3x5, add 5lbs from last WOD

Bench 3x5, add 5lbs from last WOD

Collegiate -

Squat 5x2@90% of 1-RM

Bench 5x5, set new PR

CFFB DWOD:

AMRAP in 15 minutes of

5 strict pull ups

7 push press @ 65% bodyweight

9 knees to elbows

12.02.09

'Tis the Season for Holiday Attire!

CFFM WOD
"Asstastic"

For time:

Run 400-Meters

25 Pullups

Run 400-Meters

50 Push-Ups

Run 400-Meters

75 Sit-Ups

Run 400-Meters

100 Air Squats

Run 400-Meters

CFFB SWOD/DWOD - OFF/REST