CFFM Closed 12.25.10-01.02.11

CFFM re-opens Monday, January 3rd. Enjoy the short break from training, rest up and be safe :)

12.24.10 Last WOD of the year @ CFFM

Operation Red Wing 2005. Team leader Lt. Michael P. Murphy was awarded the Medal of Honor for exposing himself to enemy fire to reach higher ground from which to transmit a call for backup.

Morning classes only @ 5am/6am/8am/9am

"Murph"
For time:
Run 1-mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1-mile

12.23.10

CFFM >

"The CrossFit Total"

1-Rep Max @
Back Squat, Press, Deadlift
----------
CFFB >
1-Rep Max Bench Testing
----------
CFG Phase II Wk 11 >
DWOD:
"The CrossFit Total"

12.22.10 Mobility WOD Wednesday

Today we are going to hit it ALL. We'll scroll through and tag the best of K-Star's recent posts, hitting the legs, hips, back, and shoulders. Why, you ask? Because tomorrow we'll be attacking The CrossFit Total people!

12.21.10

Josh performs the Again Faster challenge WOD: 2-k Row ... ugh!!! Good job JW!

CFFM >
"Rowing Splits"
4 rds
Row 1000-Meters, Rest 2:1
----------
CFFB >
Off/Rest - extra rest this week to be ready for 1-RM Bench testing on Thursday. Take today and tomorrow off. Active recovery/stretch/foam roll/Mobility Wod.
----------
CFG Phase II, Wk 11 >
DWOD:
For time
50 Double Unders
15 Thrusters @ 75/115
40 Double Unders
12 Thrusters @ 75/115
30 Double Unders
9 Thrusters @ 75/115
20 Double Unders
6 Thrusters @ 75/115
10 Double Unders
3 Thrusters @ 75/115
----------
CFE > CFFM "Rowing Splits"

12.20.10

CFFM >
"Isabel"
30 Snatches for time @ 95/135
+
3-mile easy run or CFE
----------
CFFB >
*No strength work today, save it up for 1-RM Bench testing on Thursday!
For time:
Back Squat 225lbs x 30 reps
Sprint 200-Meters
Push Jerk 135lbs x 30 reps
Sprint 100-Meters
Burpees x 30 reps
Sprint 50-Meters
----------
CFG Phase II Wk 11 >
SWOD:
"Isabel"
DWOD:
8 rounds of
Start the clock, every two minutes sprint 100-Meters.
Perform max rep pushups until the start of the next round.
Score total number of pushups completed in eight (8) rounds.
----------
CFE >
Tempo 85%-95%
Run 10k: First 5k @ 85% effort, second half pick up to 95% effort

12.18.10

CrossFit Football DWOD [from 12.14.10]
On the minute for eight (8) minutes perform:
3 Weighted Pullups AHAP
Max Rep Power Cleans @ 75% of 1-RM
*Record weights used and reps completed
----------
Saturday Classes @ 7:30am/8:30am/9:30am

12.17.10 TGIF!

Time for a good "Chipper WOD" ...

CFFM >
For time
30 Squat Cleans @ 95/135
Row 1000-Meters
50 GHD Situps
50 GHD Hypers
Run 800-Meters
Five rounds of Cindy*
[*5 pullups/10 pushups/15 air squats]
---------
CFFB >
WSBB Max Effort Bench
1.) 4-board Bench w/chains, 5-7 x 3-1
2.) DB Floor Press, Alternating L/R, 50lbs x 3 x max reps
3.) Supine Rope Pullups, feet elevated x 3 x max reps
4.) Rotator Cuff Internal/External Rotation L/R x 3 x 15
----------
CFG Prep Phase II, Wk 10 >
SWOD:
Face-2-Wall Handstand Holds + Pushups, 4 x max time/reps
~ Superset with:
Weighted Chinups (palms facing in), 4 x 3 AHAP
DWOD:
"Barbara"
----------
CFE > Off/Rest

12.16.10

CFFM >
Press Complex V 2.0
1.) Bench Press w/chains, 5-7 x 3-1, Max Effort
2.) Close Grip Bench Press, 2-3 x 10+ max reps, AHAP
3.) DB Shoulder Press, 2-3 x 10+ max reps, AHAP
+
CFE or 3-mile "easy" run, not for time
----------
CFFB >
SWOD:
Warm up to 85% of 1-RM Deadlift. Perform one rep on the minute for ten minutes.
DWOD:
For time
21-15-9
WBS @ 20lbs
SDLHP @ 95lbs
Box Jump @ 20"
----------
CFGames Prep Phase II, Wk 10 >
SWOD:
Front Squat 5-4-3-2-1
DWOD:
3 rds for time
10 KB Snatch Left @ 16k/24k
5 Standing Broad Jump (min 6-ft)
10 KB Snatch Right @ 16k/24k
5 Standing Broad Jump (min 6-ft)
15 Pullups (Kipping)
+
CFE or 3-mile "easy" run, not for time
----------
CFE >
"6x INTERVALS"
Run 6 x 800-meters at fastest possible pace never slowing more than 5-seconds per run, :90 second recoveries

12.14.10

CrossFit Games Final Event 2010 ... if necessary, could you climb a rope?
CFFM>
15 minutes AMRAP of
(70 Wall Ball Shot Buy-In)
1 Rope Climb Ascent
5 Burpees
10 KBS @ 16k/24k
----------
CFFB>
WSBB Dynamic Effort Bench
1.) Regular Grip Bench w/two sets of chains, 10 x 2 @ 72.5% of 1-RM
2.) 100 Curb Push Ups (Close Grip)
3.) Snatch Grip BB Bent Over Row 3-4 x 8-10 AHAP
4.) DB Front Lat. Raise alt L/R 3-4 x 8-10 AHAP
----------
CFGames Prep Phase II Wk 10>
SWOD:
Deadlift x 1 on the minute for ten minutes @ 85% of 1-RM
DWOD: CFFM
----------
CFE>
Row 10 x :30 max effort for distance, 1:30 recovery

12.13.10

From CFE HQ: 45 year old Australian, Jane Day, is all smiles as she completes her first Ironman at Ironman Western Australia in a blazing 11:48 including a 4:05 marathon split! Oh, did we mention she’s never run more than 13.1 miles?! Compliments of TriMax Fitness and The Cell!

CFFM >
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
Deadlift 1 x 5 @ 95% of 5-RM [Reference 12.02.10]
+
2-mile “easy” run or CFE
--------------------
CFFB >
SWOD:
Power Snatch 10 x 1 @ 85% of 1-RM*
*On the minute perform one power snatch @ 85% of 1-RM for ten rounds (ten reps)
DWOD:
3 rds for time of
20 KBS @ 2-pood
15 Burpees
10 Pullups (Kipping)
Sprint 40-yds
--------------------
CFG Prep Phase II Week 10
SWOD:
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
DWOD:
For reps and time complete:
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 15 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 10 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 5 reps
+
CFE
---------------------
CFE > TT D10, Run SC 1.5-Miles, LC 5-Miles, U 10-Miles

12.11.10

How cool is THIS going to be? CFFB Combine!

Saturday Classes @ 7:30am/8:30am/9:30am

CrossFit Football WOD from 12.07.10

5 rds for time

Deadlift 315lbs, 7 reps

Double Unders, 21 reps

12.10.10 - TGIF!

"Strike a POSE"

CFFM >

From CF HQ 12.08.10

3 rounds for time of

Run 400-Meters

15 Pullups

50 Air Squats

15 Pullups

----------

CFFB >

WSBB Max Effort Bench Day:

1.) Close Grip Floor Press, 5-7 x 3-1

2.) 1-arm DB Bench Press Alternating L/R, 3 x 50lbs x max reps

3.) Strict Dead Hang Chinups (palms in), 3 x max reps

4.) DB Rear Lateral Raises, 3 x 20lbs x max reps

----------

CFGames Prep, Phase II, Wk 9 >

SWOD (after DWOD)

GHD Situps 4 x 25*

GHD Hypers 4 x 25*

*All sets/reps unbroken

DWOD

"Cindy"

----------

CFE >

Row or Run 5-K @ 85% Tempo

12.09.10

CFFM >

"Grace"

30 Clean N Jerks @ 95/135lbs for time.

(Any combination of Power Clean + Push/Split Jerk or Press from floor to full extension overhead)

----------

CFFB >

"Football Grace"

For time:

15 Clean N Jerks @ 155lbs

Run 200-M

10 Clean N Jerks @ 155lbs

Run 100-M

5 Clean N Jerks @ 155lbs

Run 50-M

----------

CFGames Prep, Phase II, Wk 9 >

SWOD:

Overhead Squat 1, 1, 1, 1, 1 AHAP

DWOD:

5-k Row (85% Tempo)

----------

CFE > Off/Rest

12.08.10

Solving front rack position problems ... get ready for some clean and jerks folks!

Wednesday classes: 6am and 8am

12.07.10

Steve Cotter: Kettlebell Snatch Technique

CFFM >

15 minutes AMRAP of

Row 250-Meters

7 KB Snatch Left

7 KB Snatch Right

15 Goblet Squats

*Practice the kettlebell snatch during warm-ups. If you do not feel confident with the technique then substitute a dumbbell. Go as heavy as possible with good form! Use the same kettlebell/dumbbell for the goblet squats.

----------

CFFB >

Westside BB Dynamic Effort Bench

1.) Wide Grip Bench Speed Reps 10 x 2 @ 70% 1-RM + Large Chains

2.) Close Grip Incline Bench Press 3-4 x 8-10 AHAP

3.) Close Reverse Grip BB Bent Over Row 3-4 x 8-10 AHAP

4.) DB Side Lateral Raise 3-4 x 8-10 AHAP

----------

CFGames Prep Phase II Wk 9

SWOD: Power Clean 5 x 1 @ 97% of 1-RM (Refer to 11.12.10)

DWOD: Sprint Intervals, Max Effort 10 x 100-Meters on the minute

----------

CFE >

3 sets of :15 seconds "On" and :15 seconds "Off" with 3-min recovery between sets (Max Distance/Effort)

12.06.10

3-board Bench Press, picture courtesy of Catalyst Gym

CFFM
Press Complex
1.) Work up to your 3-RM Bench Press, then...
2.) Work up to your 3-RM 3-Board Bench Press, then...
3.) Work up to your 3-RM Strict Press
+
1-mile easy run (post wod) or CFE
----------
CFFB
SWOD:
Face-2-Wall Handstand Holds, 4 x max time
Weighted Pullups, 5 x 3 AHAP
GHD Situps, 4 x 25
DWOD:
10 x 100-Meter Sprint on the minute, Max Effort
----------
CFG Prep Phase II, Wk 9
SWOD:
Press 1-1-1-1-1, AHAP
DWOD:
15 minutes AMRAP
2 Back Squats @ 135/225
10 Burpees
+
1-Mile easy run (post wod)
----------
CFE:
“Time Trial T8”
All times are at time trial (max effort) pace:
Short Course 20 min, Long Course 30 min, Ultra 1-hr

12.04.10

Buy your new CFFM T-Shirt from LIFE AsRx. Tees, tanks, long sleeves and thermals:

http://lifeasrx.com/asrx/crossfit-affiliate-gear/cfftmyers.html

Saturday classes: 7:30am/8:30am/9:30am

On the minute for 12 minutes perform

3 Power Cleans @ 75% 1-RM

6 Burpees

*Foul = for every missed rep or incomplete round row 500-Meters

12.03.10

"For a legitimate box jump the hips must travel at least as high as when standing on the box." - CFHQ

CFFM

"Kelly"

5 rds for time of

Run 400-Meters

30 Box Jumps

30 Wall Ball Shots

----------

CFFB Westside BB Max Effort Bench

1.) Close Grip 4-board Bench Press, 5-7 x 3-1

2.) Supine BB Tri. Ext. (Skull Crushers), 3-4 x 8-10

3.) DB Renegade Rows, 3-4 x 8-10

4.) Plate Raises (Front Lateral), 3-4 x 8-10

----------

CFGames Prep, Phase II, Wk 8

SWOD: Power Snatch 8 x 2 @ 95% of 3-RM

DWOD: "Kelly"

----------

CFE: Rest

12.02.10

CFFM >
Back Squat 5 x 5 @ 92.5% of 5-RM [Refer to 10.07.10/11.08.10]
Deadlift 1 x 5 @ 92.5% of 5-RM [Refer to 11.18.10]
----------
CFFB SWOD >
*Complete five rounds of "The Bear" complex (seven reps per round) using 45#, 65#, 85#, 105#, 125#.
CFFB DWOD >
CFE > “Tabata Row” 20:10 x 8 Max Effort
----------
CFG Prep, Phase II, Wk 8
SWOD: Back Squat 5 x 5 @ 92.5% of 5-RM; Bench Press 5 x 3 @ 92.5% of 3-RM
DWOD: 3 rds Row 1-K, Rest 1:1, Max Effort, Never slow more than 3 seconds
----------
CFE >
“Tabata Row” 20:10 x 8 Max Effort

12.01.10 Mobility WOD Wednesday - Mile High Club Hips

11.30.10

CFFM >

"JW"

For time:

Row 1000-Meters

50 Burpees

Row 1000-Meters

----------
CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]

1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10

----------

CFGames Prep, Phase II, Wk 8

SWOD: Face-to-wall handstand holds/pushups, Weighted pullups

DWOD: Tabata Sledgehammers/Rest 1-min/Tabata Pushups/Rest 1-min/Tabata Sledgehammers

CFE: 6 x 400-Meters, Rest 1:1, Max Effort, never slow more than 3 seconds

11.29.10

The Power Clean from Patrick Cummings on Vimeo.
CFFM >
Power Clean 3, 3, 3, 3, 3 - Work up to a new 3-Rep Max! [Refer to 10.04.10/11.04.10]
Assistance Strength Work:
Clean-grip Barbell Bent Over Rows 4-5 x 8-10 AHAP
Good Mornings 4-5 x 8-10 AHAP
----------
CFFB >
15 minutes AMRAP of
1 Power Clean
5 Burpees
2 Power Cleans
7 Toes-2-Bar
3 Power Cleans
9 Box Jumps @ 20"
*AHAP on Power Clean, 85-90% of 1-RM
----------
CFGames Prep, Phase II, Wk 8
SWOD: Determine your 3-Rep Max Barbell Thruster
DWOD: For time
Row 600-Meters
21 Thrusters @ 65/95
12 Burpee Pullups
Row 400-Meters
15 Thrusters @ 65/95
9 Burpee Pullups
Row 200-Meters
9 Thrusters @ 65/95
6 Burpee Pullups
----------
CFE >
6 x 400-Meters, Rest 1:1, Max Effort never slow more than 3-seconds

Black Friday WOD "Filthy Fifty"

[Picture courtesy of I AM CROSSFIT]

Friday, November 26 @ 9 a.m. only, the "Filthy Fifty"

50 each for time:

Box Jump 20"/24"

Jumping Pullups

KBS 16k/24k

Walking Lunge

KTE or Toes-2-Bar

Push Press 33/45

GHD Hypers

WBS 14/20

Burpees

Double Unders

Happy [Paleo] Thanksgiving!

Enjoy the day off!

11.24.10

> Wednesday Classes available @ 6am/7am/8am

> Closed Thursday for Thanksgiving - Yeah!!!

> Friday 9am Post-Turkey Day WOD!

> Closed Sat/Sun

11.23.10

CFFM

"Nancy"

5rds for time of

Overhead Squat 15 reps @ 65/95lbs

Run 400-Meters

---------- ---------- ----------

CFFB Westside BB Dynamic Bench Day

[Refer to 10.12.10]

1.) 3-board Wide Grip Bench 8 x 3 @ 65% of 1-RM

2.) Floor Press, Close Grip, AHAP 5-7 x 3-1

3.) Supine Ring Pullup, Max Reps to failure, 5-7 sets

4.) DB Side Lat. Raise, AHAP, 3-4 x 8-10

---------- ---------- ----------

CFGames Prep, Phase II, Wk 7 WOD 31

SWOD: Work up to 3-RM Deadlift [Refer to 10.12.10 for 5-RM]

DWOD: For time:

Deadlift 15 reps @ 90% of 3-RM

3 rds of

Run 800-Meters

30 GHD Hypers

30 GHD Situps

11.22.10

CFFM

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

---------- ---------- ----------

CFFB

SWOD: Power Clean 5 x 1 @ 90% of 1-RM across

DWOD: For time

100 KBS @ 1.5-Pood

50 WBS @ 20lbs

25 Burpees

---------- ---------- ----------

CFGames Prep, Phase II, Wk 7, WOD 30

SWOD: Squat 5 x 5 @ 90% of 5-RM [Refer to 11.11.10]

DWOD: 20 min AMRAP of

1 Power Clean + 1 Push Press @ 95/135

5 Burpees

1 Power Clean + 2 Push Press @ 95/135

7 Toes-2-Bar

1 Power Clean + 3 Push Press @ 95/135

9 Box Jumps @ 20"/24"

SWFL CrossFit Endurance Team tackles the Women's Half Marathon

The Southwest Florida CrossFit Endurance Team is competing in the Women's Running Magazine Half Marathon this Sunday. Let your training speak for you! 3... 2... 1... GO!!!

Saturday Classes @ 7:30am, 8:30am & 9:30am

CFFM

[From CrossFit Football 11.19.10]

4 rds for time of

Row 500-Meters

20 Alternating 1-Arm Kettlebell Clean + Push Press (10 Left/10 Right) @ 2-Pood

10 GHD Situps

11.19.10

Received notification our FGB5 tees have shipped!

CFFM [from CFHQ 11.08.10]

3 rds for time of

30 KBS @ 16k/24k

25 WBS @ 14#/20#

20 Pullups

*Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16

---------- ----------

CFFB Westside BB Max Effort Bench [Refer to 10.08.10]

1.) 3-board Bench Regular Grip 5-7 x 3-1

2.) Supine DB Tri Extension 3-4 x 10+ max reps

3.) BB Bent Over Row w/Snatch Grip 3-4 x 10+ max reps

4.) Front Lat DB Raise, alternating L/R 3-4 x 10+ max reps

---------- ----------

CFGames Prep, Phase II, Wk 6, WOD 29

SWOD

Overhead Squat 5x3 @ 90% 3-RM [Refer to 10.29.10]

DWOD = CFFM

---------- ----------

CFE Taper Wk

Tabata @ 90%

11.18.10

Perfect form ... great intensity ... leaves it all on the platform ... we could learn a lot from this guy!

CFFM

Deadlift 5-RM*

*Warm up and attempt a new single set five rep max. Refer to 10.18.10

Finisher:

150 Push Ups for time*

*You may rest in the top position (Pike) but once you rest with your chest on the ground or reach failure on a rep you must immediately sprint 40-yards. Resume push ups after each sprint until 150 are completed for time.

---------- ----------

CrossFit Football

SWOD:

Power Snatch 5 x 3 @ 85% of 3-RM across

DWOD:

21-15-9

1-arm DB Thruster Left @ 50lbs

1-arm DB Thruster Right @ 50lbs

Pullups

---------- ----------

CFGames Prep, Phase II, Wk 6, WOD 28

SWOD:

Bench Press Complex

1.) Work up to 3-RM Bench

2.) Work up to 1-RM 3-Board Bench Press

3.) Perform two max rep sets of DB Bench Press, AHAP

DWOD:

Row 2000-m

Rest 1:1

Row 1000-m

Rest 1:1

Row 500-m

---------- ----------

CFE Taper Week

Off/Rest ~ or if you rested yesterday perform:

1.) 8 x 200-m, w/4-min rest

2.) 12 min AMRAP of 15 kbs, 10 burpees, 5 pullups (90% effort)

Mobility Wod Wednesday and some food for thought from CrossFit Founder Greg Glassman:

Visit sicfit.com for more Videos
----------
Wednesday class schedule 6am, 7am and 8am. No evening classes.

11.16.10

CFFM

12 minutes AMRAP of

1-arm DB Thruster Left, 7 reps

1-arm DB Thruster Right, 7 reps

1 Rope Climb Ascent, 15-ft

---------- ----------

CFFB - WSBB Dynamic Effort Bench Day

[Refer to 10.05.10]

1.) Speed Bench Various Grips w/Chains @ 65% x 8 x 3

2.) Rack Lockouts 5-7 x 3-1 AHAP

3.) Weighted Pullups 5-7 x 3-1 AHAP

4.) DB Rear Lateral Raises 3-4 x 8-10

---------- ----------

CFGames Prep, Phase II, Wk 6, WOD 27

SWOD:

Face-2-Wall Handstand Holds for max time, 4 rounds

DWOD: CFFM

---------- ----------

CFE Taper Week

Back Squat 5 x 5 @ 85% of 5-RM

11.15.10

Is it time to re-order tees? New styles, colors, etc? Talk to me, let me know! Lets get a pre-order organized!

*Attention - everyone running the half marathon next weekend MUST follow the CFE WODs ONLY this week, regardless of your previous training protocols ... the WODs are listed at the end of this post.

CFFM

"Snatch Complex"

Complete 5 rounds of 7 reps of the following complex.

[1 rep =]

1 Muscle Snatch

1 Overhead Squat

1 Good Morning

1 Snatch Push Press

1 Overhead Squat

------- ------- -------

CFFB

SWOD [performed after DWOD]

GHD situps 4 x 25

GHD back extension 4 x 25

DWOD

12 minutes AMRAP of

[500-M Row Buy-In]

7 SDLHP @ 135lbs

7 Burpees

------- ------- -------

CFGames Prep, Phase II, Wk 6, WOD 25

SWOD

Front Squat 20-Rep Max! Take your previous 10-RM FS and try to get 20 unbroken reps!

DWOD = CFFB DWOD

------- ------- -------

CFE Tapering Week

1.) 8x200-m w/2-min rest

2.) Strength Recovery WOD

3 x 15-20 reps each, Not For Time:

> Bench Press/Push Press

> KBS (light)

> GHD situps/hip ext

> Pullups/Supine Ring Pullups

> Active Mobility WOD

11.13.10 Saturday Classes 7:30am/8:30am/9:30am

CFFM/CFFB

"On The Minute"

Perform 2 Power Cleans + 1 Jerk (Push or Split) and Max Rep Push Ups on the minute for 12 minutes.

*Go as heavy as possible on CNJ (AHAP)

*Post load used and total number of push ups

---------- ---------- ----------

CFE

Easy run for 60-90 minutes.

11.12.10 - TGIF!

Pistols from Patrick Cummings on Vimeo.

CFFM
"Mary"
20 min AMRAP of
5 Handstand Pushups
10 Pistols
15 Pullups

----------
CFFB - WSBB Max Effort Bench Day
1.) 1-RM Bench Test
2.) Close Grip Floor Press 5-7 x 8-10 AHAP
3.) Reverse Grip BB Bent Over Row 5-7 x 8-10 AHAP
4.) DB Side Lat. Raise 3-4 x 8-10 AHAP

----------
CFGames Prep, Phase II, Wk 5, WOD 23
SWOD
Power Clean 5 x 1 @ 95% 1-RM (Refer to Starting Strength Max Wk)

DWOD
"Mary"

11.11.10 Veteran's Day

Morning classes only. 5am/6am/7am/8am/9am. We are closed tonight to participate in the Annual Midpoint Bridge Veteran's Day 5k.

CFFM

Bench Press 5 x 5 @ 90% of 5-RM [Refer to 10.11.10]

Assistance Strength Work:

DB Renegade Rows + Push Up, 4-5 x 8-10, AHAP

Floor Press, 4-5 x 8-10, AHAP

------- ------- -------

CFFB

Off/Rest

------- ------- -------

CFGames Prep, Phase II, Wk 5, WOD 22

SWOD

Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 10.11.10]

DWOD

Veteran's Day Memorial Bridge 5-K or CFE: 6 x 800-m w/2-min rest, all within 5-seconds

------- ------- -------

CFE

Veteran's Day Memorial Bridge 5-K or 6 x 800-m w/2-min rest, all within 5-seconds

11.10.10 Mobility WOD Wednesday!

No evening classes Wednesday 11.10 and Thursday 11.11

11.09.10

Sometimes I just like to celebrate my man-crush ... Pisarenko = Bad A@@

CFFM

"OMG-WTF?!?!"

Death by Burpees + 1-mile Run for time.

With a continuously running clock perform one burpee at the top of the first minute, two at the top of the second, three at the top of the third and so on until you can no longer complete the number of burpees in the given minute. Rest exactly one minute before running 1-mile for time!

Score = number of rounds of completed burpees + 1-mile run time.

---------- ---------- ----------

CrossFit Football - Westside Barbell Dynamic Effort Bench

1.) Regular Bench + 1 pair chains x 1 max reps; + 2 pair chains x 1 max reps; + 3 pair chains x 1 max reps* Set the bar with 65% of 1-RM.

2.) Incline Bench Press (steep) Close Grip, 5-7 x 8-10, AHAP

3.) Weighted Chin Ups, 5-7 x 5-1, AHAP

4.) Straight arm plate raise, 3-4 x 8-10, AHAP

---------- ---------- ----------

CFGames Prep, Phase II, Wk 5, WOD 21

SWOD

Power Snatch 5 x 3 @ 90% of 3-RM [Refer to 10.19.10]

DWOD = CFE

8 x 100-M every :30 seconds

Rest 5-10 min then

100 Curb Push Ups For Time

11.08.10

Rip is awesome ....

CFFM

Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 10.07.10]

Assistance Strength Work:

Weighted Overhead Walking Lunge 4 x 12 [6 per leg, AHAP]

GHD Situps 4 x 25

---------- ---------- ----------

CrossFit Football

DWOD Only

7 rds of

1 minute max calorie row

1 minute to perform 5 plyo pushups + 10 kbs @ 2-pood

Score = total calories rowed

---------- ---------- ----------

CFGames Prep, Phase II, Wk 5, WOD 20

SWOD

Power Clean + Split Jerk 2, 2, 2, 2, 2, 2, 2 [Technique, Technique, Technique!!!]

DWOD

"Religion"

5 rds for time of

Max Rep Back Squat*

7 burpee box jumps

*weight on bar = your bodyweight

---------- ---------- ----------

CFE

8x100m every :30 sec

11.06.10 Saturday Classes @ 7:30am, 8:30am, 9:30am

"Strong is the new skinny"

CFFB DWOD

7 rounds of

1-Min. Calorie Row

1-Min. to perform 5 plyo pushups + 10 KBS @ 2-pood

Score = Total Cals rowed

11.05.10

CFFM

20 minutes AMRAP of

10 Burpees

10 Thrusters @ 53/75

10 Toes-2-Bar

------- ------- -------

CFFB - Westside Barbell Max Effort Bench Day

1.) Regular Grip Bench w/Chains 5-7 x 3-1

2.) "Negatives" Eccentric Only Regular Grip Bench 3-4 x 1

3.) DB Renegade Rows 5-7 x 8-10 AHAP

4.) One arm DB rear lateral raise 3-4 x 8-10 AHAP

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 17

SWOD:

Practice Muscle Up Progressions for 20 minutes

DWOD:

15 minutes AMRAP of

3 HSPU

6 Pullups

9 Pushups

12 GHD Situps

11.04.10

CFFM

Power Clean 5 x 3 @ 90-95% of 3-RM [Reference 10.04.10]

Assistance Strength Work:

Clean Grip Barbell Bent Over Rows, 4-5 x 8-10 AHAP

Good Mornings, 4-5 x 8-10 AHAP

------- ------- -------

CrossFit Football [DWOD only]

15 minutes AMRAP of

3 Power Snatch*

15 WBS @ 20lbs

*AHAP on Power Snatch

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 16

SWOD

Learn and Practice Zercher Squat 5 x 5 or 5-4-3-2-1

DWOD = CFE only

11.03.10 Mobility WOD Wendesday

11.02.10

Next Thursday, November 11 is the "Midpoint Madness" Veteran's Day 5k. CFFM is closing that evening to attend, sign up online through the Fort Myers Track Club Website http://www.ftmyerstrackclub.com

CFFM

"Barbara"

Five rounds for time of

20 Pullups

30 Pushups

40 Situps

50 Air Squats

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CFFB - Westside Dynamic Effort Bench Day

1.) 3-board Wide Grip Bench w/Chains, 8 x 3

2.) Dumbbell Floor Press, 5-7 x Max Reps @ 50lbs

3.) Barbell Bent Over Row w/Wide Grip (Snatch grip), 5-7 x 8++ AHAP

4.) Dumbbell Side Lateral Raise, 3-4 x 8++ AHAP

------- ------- -------

CFGames Prep, Phase II, Wk 4, WOD 15

SWOD:

Max Effort Deadlift 3-RM w/chains

DWOD:

Five rounds for time of

25 Double Unders

15 Burpees

11.01.10

MK crushes her first Strongman competition!!!

CFFM

Learn & Practice the Split Jerk

2, 2, 2, 2, 2, 2, 2

Assistance Strength Work

Handstand Holds, 4 x Max Time

Weighted Pullups, 4 x Max Reps & Load

------- ------- -------

CFFB

SWOD:

Deadlift 315lbs Max Reps in 1-Min.

DWOD:

3 rds for time of

12 DB Power Snatch Left

12 DB Power Snatch Right

12 Pushups

25 Double Unders

------- ------- -------

CFG Prep, Wk 4, WOD 14

SWOD:

Back Squat 5 x 5 @ 85% of 5RM [Refer to 10.11.10]

DWOD:

"The Volkswagon"

For time: 21-15-9

Bench Press*

Pullups

*Men use 100% of BW, Women use 80% of BW

------- ------- -------

CFE

6 x 400-Meters, 2 min rest, all within 3-sec.

No Classes Saturday 10.30.10

9am photo/video shoot by "Feel Our Affect" - all CFFM clients are invited to participate. You can squeeze in an unscripted WOD, we'll need people to be getting sweaty for the camera!

Visit "Feel Our Affect" online and support our local businesses. http://www.feelouraffect.com

10.29.10

*No classes Saturday. 9am photo/video shoot with Feel Our Affect!

CFFM

On the minute for 12 minutes

2 Power Snatch [Refer to 10.14.10]

4 Burpees

---------- ---------- ----------

CrossFit Football - Westside Barbell Max Effort Bench Day

1.) 4-Board Bench Press 5-7 x 3-1

2.) 30-degree Incline DB Bench Press 5-7 x 50lbs Max Reps (2 sec. pause @ bottom/top)

3.) Supine Ring Pullups 5-7 x Max Reps

4.) BB Front Lateral Raise 3-4 x Max Reps

---------- ---------- ----------

CFGames Prep, Phase II, Wk 3, WOD 13

For time:

50 Wall Ball Sit Ups

21 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

35 Wall Ball Sit Ups

15 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

20 Wall Ball Sit Ups

9 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

10.28.10

Why do we pay such critical attention to detail regarding our back squats?


... so your backsides look like this!!!

CFFM

Back Squat 5 x 5 "Across" @ 85% of 5-RM [Refer to 10.07.10]

Assistance "Glute" Work:

Weighted BB Step Ups 4 x 10 [L & R, AHAP]

Assistance Core Work:

L-holds from pullup bars, 4 x max time

---------- ---------- ----------

CrossFit Football SWOD:

Overhead Squat 3, 3, 3, 3, 3* Work up to a Three-Rep Max

CrossFit Football DWOD:

Row 1-min On/1-min Off for Max Distance!

10 rds

3-k minimum or foul = 1 Burpee for every 10-Meters short!

---------- ---------- ----------

CFG Phase II, Wk 3, WOD 12

SWOD:

Press 5, 5, 5, 5, 5* [Establish Five-Rep Max!]

DWOD: CFE only

---------- ---------- ----------

CFE

Max Effort - 400m, 800m, 1600, 800m, 400m, Rest/Work 1:1

MWOD Wednesday Posterior Chain 10.27.10

MWOD Wednesday Posterior Chain

10.26.10

http://www.ironeve.com

CFFM

20 minutes AMRAP of

[1000-Meter Row Buy In]

5 Burpees

10 Pullups

15 Air Squats

---------- ----------

CFFB - Westside Barbell Dynamic Bench Day

1.) Close Grip Floor Press w/chains 8 x 3 @ 65%

2.) Alternating Dumbbell Bench Press 5 x Max Reps @ 50lbs

3.) Weighted Pullups 5 x Max Reps [AHAP]

4.) Rear DB Lat. Raise 3-4 x 8-10

---------- ----------

CFG Prep Phase II, Wk 3, WOD 11

SWOD [performed after DWOD]

"Death by pushups x 2s"

GHD Situps 4 x 25

DWOD

On the minute for 12 minutes

2 Power Snatch @ 90% of 3-RM [Refer to 10.19.10]

4 Burpees

10.25.10

CFFM

Power Clean + Push (Power) Jerk

2, 2, 2, 2, 2, 2, 2

Assistance Strength/Core Work:

GHD Situps 4 x 25

Good Mornings 4 x 10 [AHAP]

--------- --------- ---------

CrossFit Football SWOD

Power Clean

5 x 3 @ 90% of 3-RM [Refer to 10.07.10]

CrossFit Football DWOD

Windsprints! [Rest as needed between sprints, maximal effort]

100-M

80-M

60-M

40-M

20-M

40-M

60-M

80-M

100-M

--------- --------- ---------

CFGames Prep, Phase II, Wk 3, WOD 10

SWOD

Front Squat Drop Set x 3:

[Refer to 10.14.10 for 3-RM]

Set 1.) @ 85%, Set 2.) @ 75%, Set 3.) @ 65%*

*Warm up and load the bar to 85% of 3-RM. Perform as many unbroken reps as possible then rack the bar. Immediately strip weight down to 75% and continue. Rack the bar, immediately strip weight down to 65% and continue. Record total number of reps. [Maximum 1-min rest between drops]

DWOD: CFE only

--------- --------- ---------

CFE

6 x 3-min for max distance. Rest 1-min after odds, rest 3-min after evens. Record max distance.

10.22.10 TGIF - CF Benchmark "EVA"

Eva T. performing "Nate"... today we are performing "Eva"... Get Some!!!

CFFM

"Eva"

5 rounds for time of

Run 800-Meters

30 Kettlebell Swings @ 1.5-pood/2-pood

30 Pullups

--------- --------- ---------

CrossFit Football - Westside Barbell Max Effort Bench

1.) Close-grip 3-board bench w/225lbs max reps

2.) Wide-grip incline (45-degree) bench, 3-4 x 8-10** max reps

3.) Supine rope pullups, 3-4 x 8-10** max reps

4.) "Cuban" press, 3-4 x 8-10** max reps

--------- --------- ---------

CFG Phase II, Wk 2, WOD 9

SWOD:

Power Clean 3, 3, 3, 3, 3* - Establish Three-Rep Max

DWOD:

"Eva"

~~ or ~~

Sledgehammers, one min. on/one min. off x 12 rds

10.21.10

CFFM

Strict Press 5, 5, 5, 5, 5* Work up to a new five-rep max!

Assistance Strength/Core Work:

Floor Wipers 5-7 x 8-10, AHAP

--------- --------- ---------

CrossFit Football SWOD

Back Squat 5 x 5 @ 87.5% of 5-RM, Refer to 10.04.10

CrossFit Football DWOD

12 minutes AMRAP of

5 Hang Power Cleans @ 155lbs

10 Hand-Release Pushups

15 GHD Hip Extension

--------- --------- ---------

CFG Phase II, Wk 2, WOD 8

SWOD:

Back Squat 5 x 5 @ 82.5% of 5-RM, Refer to 10.11.10

DWOD:

12 minutes AMRAP of

5 reps "Anyway Overhead" @ 95/135lbs

10 Hand-Release Pushups

15 GHD Hip Extension

--------- --------- ---------

CFE

[for max distance]

3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on

10.20.10 - Mobility WOD Wednesday - Shoulders!

Test: Shoulder Retraction/Hip Impingement

1.) 2-3 min per side with horizontal abduction rib mob

2.) 1-2 min per side with elbow flexion

3.) 2 min per side with hip capsule

Re-Test Shoulder Retraction/Hip Impingement

10.19.10

"Super Star!" ... nice ladies :)

CFFM

3 rds, 1 minute at each station for max reps with a 1 minute break after each round. Think Fight Gone Bad okay?

1.) Calorie Row

2.) Box Jumps

3.) Push Ups

4.) Double Unders

5.) Burpees

--------- --------- ---------

CrossFit Football

Westside Barbell Dynamic Effort Bench:

**Rotator Cuff Warm-Up**

1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps

2.) DB Tate Press, 5-7 x 8-10

3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10

4.) DB Front Lateral Raise, 3-4 x 8-10

--------- --------- ---------

CFG Phase II, Wk 2, WOD 7

SWOD

Power Snatch 3, 3, 3, 3, 3* Establish three-rep max!

DWOD

One minute on/one minute off for 12 minutes:

25 sledgehammer strikes

~~ or ~~

"Eva"

[[If you are running the 5k time trial this Saturday, you should perform Eva today and the sledgehammer wod on Friday.]]

-------- -------- --------

CFE: Team 10 x 400-Meters

10.18.10

Maintaining the proper back angle during a set of deadlifts is crucial. Thats why we don't bounce the plates between reps!

CFFM

Deadlift 5-RM. Warm-up and build to a new Five-Rep Max DL. [One maximal set of five!]

Assistance Strength/Core Work:

Learn and practice the Turkish Get Up [TGUP]

--------- --------- ---------

CrossFit Football

SWOD:

Deadlift 5-RM.

DWOD:
One minute on, one minute off for 12 minutes:

25 Sledgehammer Strikes*

*Foul = 5 burpees per miss

--------- --------- ---------

CFGames Prep, Phase II, Wk 2, WOD 6

SWOD:

Bench Press 5, 5, 5, 5, 5* Establish Five-Rep Max!

DWOD:

[From CF HQ 10.04.10]

50 Back Squats @ 65/95, 5 rope climbs

40 Back Squats @ 85/115, 4 rope climbs

30 Back Squats @ 105/135, 3 rope climbs

20 Back Squats @ 115/155, 2 rope climbs

10 Back Squats @ 125/175, 1 rope climb

--------- --------- ---------

CFE:

Team 10 x 400-Meters