02.01.10

Got Squat?? MK does!!

CFFM Strength WOD:

Back Squat 5 x 5 @ 90% of 5-RM

*Refer to 01.04.10 for recent 5 rep max.

Assistance Strength Work:
4 minutes of Plank Holds - All variations: Stability ball @ feet/hands, feet elevated, rings, kettlebells, etc.

CFFB SWOD:

(A) Back Squat 3x5 add 5lbs from last SWOD

(C) Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

01.30.10

*Weekend Hours: Closed Sat. Jan 30, Open 8am - 11am Sun. Jan 31.

Smack hittin' 225lbs for reps, Power Clean

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-Minute

Tabata Burpees

Rest 1-Minute

Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

01.29.10

Refer to 11.30.09

http://www.crossfitfortmyers.com/2009/11/113009.html

CFFM WOD:

"YOU GOT IT IN MY EYE!"

Row max distance in 15-minutes

CFFB SWOD:

(A) Power Clean 5x3; Push Jerk 5x3

(C) Power Clean 5x3; Rack Jerk 5x1

CFFB DWOD:

Weighted Chin-Ups

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

01.28.10

Refer to 09.16.09:

http://www.crossfitfortmyers.com/2009/09/091609-daily-wod.html

10 rounds for time of

12 Squat Jumps

9 Push-Ups

6 Pull-Ups

*Name this WOD! Post suggestions here ...

CFFB SWOD:

(A) Squat 3x5, Bench 3x5

(C) Squat 5, 5, 5, 5, 5 - set PR; Bench 5x2 @ 90% of 1-RM

CFFB DWOD:

"The Bent Over Bear!"

4 rounds of

Complete the cycle 7 times without setting the bar down!

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

Push Press

*Foul = 5 burpees for every drop!

01.27.10

Picture courtesy of CrossFit Mission Gorge

"Dip - Drive - Press!" Refer to 10.27.09:

http://www.crossfitfortmyers.com/2009/10/102709-daily-wod.html

AMRAP in 12 minutes of

Push Press, 8 reps @ 65/95

KBS, 16 reps @ 16-k/24-k

*Name this WOD! Post your suggestions here ...

CFFB SWOD/DWOD - Off/Rest

01.26.10

CFFM Strength WOD:

Power Snatch

2-2-2-2-2

Assistance Strength Work:

Snatch High Pull 3 x 2

100 Weighted Sit-Ups

CFFB SWOD:

(A) Deadlift 5-RM; 3 sets max rep pullups

(C) Power Snatch 8 x 2 @ 90% of 1-RM; 5 sets max rep pullups

CFFB DWOD:

3 rounds for time of

10 Standing Broad Jumps - 6ft.

25 KBS @ 24-K

25 Push-Ups

01.25.10

CFFM & CFFB WOD:

Complete 16 rounds:

Sprint 100-Meters

Rest-to-Work Ratio: 3-1

CFFB SWOD:

(A) Squat 3x5 add 5lbs from last SWOD; Press 3x5 add 5lbs from last SWOD

(C) Squat "Speed" 10x2 @ 60% of 1-RM, :30 seconds rest; Press 5 x 5 @ 90% of 5-RM

01.24.10

[From CF HQ:] Bonnie and Kara of Practice CrossFit, OH competed in figure competitions using only CrossFit as their training.

CFFM - Endurance Athletes Strength WOD:

Power Snatch

2, 2, 2, 2, 2, 2

*Core Work: 100 Weighted Sit-Ups

*Warm-up using 3-position (top-to-bottom) Snatch progression.

01.23.10

Weekend Hours:
Saturday, January 23 - 8:00am to 11:00am
Sunday, January 24 - 8:00am to 11:00am

Follow the link to vote for Jason Gunter - Honorary Parade Marshall Edison Festival of Light

http://www.edisonfestival.org/

CFFB DWOD:

10 rounds for time of

3 Snatch Pulls @ 90% of 1-RM

5 Ring Dips

7 KTE

01.22.10

http://www.foodincmovie.com/

Special Notice! We are closing early Friday evening in order to attend the screening of Food Inc. at the Edison State College Library Auditorium, hosted by our very own Jane "OCD" Charles.

There is no 7pm class, and we are starting our evening WOD @ 5:30pm in order to be done by 6:30pm!

CFFM Strength WOD:

Bench Press

5, 5, 5, 5, 5

Go Heavy - Set a PR!

*Core Work:

GHD Sit-Up & Back Extension, 3 sets 15 reps each.

CFFB SWOD:

(A) Power Clean 5 x 3

(C) "Speed" Bench 10 x 2 @ 65% of 1-RM

CFFB DWOD:

AMRAP in 15 minutes of

21 Sledge Hammer Strikes Right Side

21 Sledge Hammer Strikes Left Side

7 Strict Dead Hang Pullups

01.21.10

How could you not love this guy???? ... Coach Rip

CFFM WOD:

"Narsty"

AMRAP in 15 minutes of

3 Hang Power Cleans @ 83/135

Row 250-Meters

CFFB SWOD:

(A) Squat 3 x 5, add 5lbs from last SWOD; Bench 3 x 5, add 5lbs from last SWOD

(C) Front Squat, 5 x 3

CFFB DWOD:

"Row for one minute, rest for one minute"

*Row for one minute

*Rest for one minute

*Complete 10 rounds

*Score total # meters rowed, minimum distance of 3000-Meters

*FOUL = 1 handstand pushup for every 5-meters under 3-K

01.20.10

Perfect squats every time ... No Slop! ... thats our goal ...

CFFM Strength WOD:

Back Squat

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

"Intensity!" Set a new PR!

*Assistance Strength Work: Handstand Holds, 3 minutes

CFFB SWOD/DWOD: Off/Rest Day

01.19.10

The Paleo Challenge ... Starts Feb 1st ... get ready!!!

CFFM WOD:

"Really?! ... REALLY?!?!"

5 rounds for time of

Run 400-Meters

25 KBS @ 16-k/24-k

25 Burpees

CFFB SWOD:

(A & C) Power Snatch 5 x 3

CFFB DWOD:

AMRAP in 20 minutes of

(1 round consists of)

1 Deadlift @ 85% of 5-RM

1 Weighted Pullup + 35lbs

3 Deadlift @ 85% of 5-RM

3 Weighted Pullup + 35lbs

5 Deadlift @ 85% of 5-RM

5 Weighted Pullup + 35lbs

01.18.10

More of Coach C's "man-crush" Pisarenko from the 70's Big website. Here the man-legend is jerking 260-kilos (572lbs) back in '83. By the way, thats more than DOUBLE his bodyweight!

CFFM Strength WOD:

Jerks! [Push, Split or Rack]

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

Go heavy, set a new PR!

*Core work: Floor wipers, 4 x 10, add weight each set

CFFB SWOD:

(A) Squat 3 x 5, add 5lbs from last SWOD; Press 3 x 5, add 5lbs from last SWOD

(C) Squat 5 x 5, set PR; Press 5 x 1

CFFB DWOD:

Complete 6 rounds

3 Hang Power Cleans @ 80% of bodyweight

3 20-yard Short Shuttle Runs (see video below)

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!