03.01.10

CFFM Strength WOD:

Back Squat 5, 5, 5, 5, 5

Set a PR! Reference 01.04.10 for 5-RM

*Assistance Strength Work: Handstand Holds, 4-minutes

CFFB SWOD:

A). Squat 3x5, Press 3x5

C). Squat 5x5, Press 10x2 @ 65% 1-RM, :30 sec rest

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-min.

Tabata Burpees

Rest 1-min.

Tabata Sledgehammer Strikes

*Score LOWEST round for each station.

02.26.10

From 12.26.09

"Robert Goulet"

AMRAP in 15 minutes of

5 Burpees

10 Pullups

15 Box Jumps @ 20"

Active Recovery:

Rest 2-Minutes then run 1-mile @ 50%-60% (very light to fairly light, if you need to walk some you can)

CFFB SWOD:

(A) Power Snatch 5x3

(C) Overhead Squat 2, 2, 2, 2, 2

CFFB DWOD:

21-15-9 for time of

Bent Over Rows*

Strict Chin-Ups

*BOR use +20lbs over bench from Thursday

Then ...

Sprint 50-Meters x 8

Work/Rest Ratio 1:3

Post loads, times, and fastest sprint

02.25.10

Press > Push Press > Push Jerk

From 11.25.09

"SP1-PP3-PJ5"

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

CFFB SWOD:

(A) Squat 3x5

(C) Squat 5x2 @ 90% of 1-RM

CFFB DWOD:

21-15-9 for time of

Bench Press*

Ring Dips

*BP use 75% of 1-RM

02.24.10

Buddy Lee, jump rope specialist!

From 09.24.10

"Thirsty Thursday"

21-18-15-12-9-6-3

DU

Burpees

*Scale as needed: Singles @ 105-90-75-60-45-30-15

Active Recovery:

Walk 400-Meters

*Core Work:

GHD S/U 3 x 15

GHD Back Extension 3 x 15

CFFB SWOD/DWOD: Off/Rest

02.23.10

Big Rob PR Overhead Squat 195lbs

CFFM Strength WOD

Overhead Squat - "RM" 3, 3, 3, 3, 3

Go Heavy! Work up to a PR!!

*Assistance Strength Work: Snatch Push Press, 5 x 3

CFFB SWOD:

(A) 5-RM Deadlift; 3 x Strict Pullups Max Reps (3-min rest)

(C) 5-RM Deadlift; Weighted Pullups 3, 3, 3, 3, 3 (3-RM)

CFFB DWOD:

Row for one minute, rest for one minute x 10 cycles

*Must a minimum of 3000-meters total

*Foul = 1 handstand pushup for every 5 meters short!

02.22.10

Washington's Birthday

From Wikipedia:

http://en.wikipedia.org/wiki/Washington's_Birthday

From 06.22.10

"Cindy"

AMRAP in 20 minutes of

5 pullups

10 pushups

15 air squats

Active Recovery:

Rest 2-Minutes then run 1-mile @ 50%-60% (very light to fairly light, if you need to walk some you can)

CFFB SWOD:

(A) Squat 3x5, Press 3x5

(C) Front Squat 3, 3, 3, 3, 3; Bench "Speed" 10x3 @ 65% :30 sec rest

CFFB DWOD:

5 rds for time of

Sprint 100-Meters

6 Left Arm DB/KB Power Snatch

6 Right Arm DB/KB Power Snatch

12 Pullups

02.20.10

From CFFB HQ: "Good fats for the power athlete"

AMRAP in 20 minutes of

1 HSPU

1 Strict Pullup

1 Ring Dip

3 HSPU

3 Strict Pullup

3 Ring Dip

5 HSPU

5 Strict Pullup

5 Ring Dip

02.19.10

"Look at his shoes ... see all that squish ... its like standing on a bed and trying to press"

CFFM Strength WOD:

Press 5, 5, 5, 5, 5

Go Heavy! Set a new PR!!

*Recovery WOD (to prevent extremely sore quads from "Kelly"!)
3 rds of

Run or Row 800-M @ 60%

100-ft Spiderman Crawl/Walking Quad Stretch

CFFB SWOD:

(A & C) Power Clean 3, 3, 3, 3, 3 - Establish 3-RM

CFFB DWOD:

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

02.18.10

From CF HQ 02.03.10

"Kelly"

5 rds for time of

Run 400-Meters

30 Box Jumps @ 20"/24"

30 WBS @ 14lbs/20lbs

CFFB SWOD:

(A) Squat 3x5, Bench 3x5

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

CFFB DWOD:
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.

02.17.10

CFFM Strength WOD:

Back Squat "Intensity"

5 x 2 @ 90% of 1-RM established 01.20.10

*Assistance Strength Work: Walk-Outs @ 120% of 1-RM Back Squat, 3 x 1

CFFB SWOD/DWOD: Off/Rest

02.16.10

CFFM WOD:

"Milk Was A Bad Choice"

4 rds for time of

5 Hang Power Clean + Push Jerk*

15 Burpees

Sprint 200-Meters

*For HPC+PJ combo, use 1-RM Shoulder Press weight established 01.07.10

CFFB SWOD:

(A) Strict Pull Ups Max Reps x 3 sets, 3 min. rest

(C) Snatch 8x2, Strict Pull Ups Max Reps x 3 sets, 3 min. rest

CFFB DWOD:

5 rds for time of

7 Deadlifts @ 315lbs

21 D/U

02.15.10

CFFM Strength WOD:

Kettlebell/Dumbbell Combinations

Snatch > Windmill > Turkish Get Up

3, 3, 3, 3, 3, 3

Work up to as heavy a weight you can manage without setting the KB or DB down between reps

*Balance work: Stability ball 4-pt/2-pt/1-pt progression

CFFB SWOD:

(A) Squat 3x5 add 5lbs, Press 3x5 add 5lbs

(C) OHS 5x1, Press 5x5

CFFB DWOD:

4 rds for time of

Sprint 200-Meters

5 Hang Power Cleans @ 185lbs

Rest exactly 1-min. between rds

02.13.10

Weekend Hours: Open Saturday 02.13.10 & Sunday 02.14.10 - 8am*11am

From CrossFit Football 02.06.10:

"Paleo Snack for the Power Athlete - Guacamole"

WOD:

3 rds for time

15 Thrusters @ 135lbs

15 Ball Slams 40lbs

15 Burpees

15 D/U

02.12.10

Rock hard glutes ... everybody want 'em!

CFFM WOD:

"Glutes"

AMRAP in 15 minutes of

Weighted Walking Lunges, 100-ft @ 33/45

GHD Hip Extensions, 15 reps - hold one count at top of each rep

*Finisher - 100 KTE (rest as needed to recover from wod then perform 100 knees to elbows for time)

CFFB SWOD:

(A) Strict Chin-Ups, 3x max reps; Handstand holds, 5x max time

(C) Rack Jerks 1, 1, 1, 1, 1, 1, 1; Bench "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest

CFFB DWOD:

Perform two (2) Power Cleans on the minute for 15 minutes

*Use a maximal weight, 85 + % of 1-RM

*Foul = perform one burpee for every miss on the spot

*Record weights used and number of completed rounds

02.11.10

Snatch Pull Video courtesy of Catalyst Athletics, one of the best online resources for Oly lifting!

CFFM WOD:

[From CFFB Tuesday, Feb 9]

5 rounds of:

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul = 5 burpees for every drop, on the spot

*Rest 2-minutes between rounds

*Use maximal weight on each round

*Post weights used and number of fouls

CFFB SWOD:

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

(C) Front Squat 4, 4, 4, 4, 4, 4

CFFB DWOD:

Tabata Sledgehammer Strikes L/R

Rest 1-minute

Tabata KTE

Rest 1-minute

Tabata Sledgehammer Strikes L/R

02.10.10

From November 10, 2009 - check your score and try to beat it!!!

http://www.crossfitfortmyers.com/2009/11/111009-daily-wod.html

CFFM WOD:

"Scorched"

AMRAP in 15 minutes of

Sprint 20 -40 -20 yards

Burpee Pull-Ups, 10 reps

Recovery: Walk/Run 800-Meters @ 50%

CFFB SWOD/DWOD: Off/Rest

02.09.10

Stuntman Mike hits a PR during the CFFB Total last Saturday!

CFFM Strength WOD:

Power Clean

3, 3, 3, 3, 3

Go Heavy! Set a PR!

Assistance Strength Work:

Handstand holds - 3 x max time, rest 2 minutes between attempts

CFFB SWOD:

(A & C) Deadlift 5-RM

CFFB DWOD:

AMRAP in 12 minutes of

Max rep pullups

Sprint 20 -40 -20 yards

*Score # of pull-ups and rounds

02.08.10

*No a.m. classes today, 5pm/6pm/7pm only

CFFM WOD:

"Foul Ball!"

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

50 WBS @ 14/20 (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

*Foul = Hold 400's as consistent as possible, maximal effort, foul if you go over or under your first recorded sprint by more than three (3) seconds. Foul = 10 air squats for every second off, performed consecutively after the wod recovery.

*Recovery = Immediately walk 400-Meters, then Spiderman crawl/Inchworm 100-ft, then begin post wod static mobility w/IT band-foam roll OR fouls!!!

CFFB SWOD:

(A) Squat 3x5; Press 3x5

(C) Squat 5x5; Press "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest

CFFB DWOD:

5 rds of

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul - 5 burpees per drop (on the spot)

*Rest 2-minutes between rounds

*Post weights used and number of fouls

02.07.10

Super Bowl Sunday - Off/Rest

*No A.M. Classes Monday, Feb 8

*Evening classes: 5pm/6pm/7pm

02.06.10

Saturday Hours:
8am - 10am Lifting Platforms Reserved for CrossFit Football Total
9am - 11am "Open Gym" make-up wods

Closed Sunday

No A.M. Classes Monday, choose from 5pm/6pm/7pm

http://smackyouinthemouth.blogspot.com/

"SMACK"

5rds for time of

20 Box Jumps @ 20"

20 Burpees

20 WBS @ 14/20

02.05.10

REMINDER! - Weekend Hours: Open Saturday, Feb 6 - 8am to 11am/Closed Sunday, Feb 7

No Morning Classes Monday, Feb 8!!! 5pm, 6pm, 7pm ONLY!!!

From CF Games ,09 - Women's Deadlift Ladder Event

CFFM WOD:

"A-BOMB"

Set the bar to 75% of your 1-RM Deadlift

AMRAP in 20 minutes of
[1 round consists of]

1 DL @ 75% of 1-RM

10 DU's

2 DL @ 75% of 1-RM

20 DU's

3 DL @ 75% of 1-RM

30 DU's

CFFB SWOD/DWOD:

Rest - Prepare for CFFB Total on Saturday!

02.04.10

Coach Rip: "The bench press is the best exercise for absolute strength in the upper body, because if allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is."

CFFM Strength WOD:

Bench Press

"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1

*Refer to 01.22.10 for recent 5-RM

Core Work:

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

CFFB SWOD:

(A) Power Snatch 5 x 2

(C) Power Snatch 8 x 2

CFFB DWOD:

7 rds for time of

Handstand holds for max time (note time)

10 Supine Ring Pull-Ups

02.03.10

CFFM WOD:

"Zizzy Ballooba"

AMRAP in 15 minutes of:

Row 250-Meters

1-Arm Dumbbell Power Snatch, 7 reps L/R @ 30lbs/50lbs

10 Box Jumps @ 20"

CFFB SWOD/DWOD - Off/Rest

02.02.10

Picture Courtesy of CrossFit Football - Chris West, USMC EOD 100lb Bomb Suit

CFFM WOD:

"Fustercluck"

5 rds for time of

Run 400-Meters

Max Rep Pull-Ups*

Burpees*

*If you complete AT LEAST 10 unassisted F.R.O.M. pull-ups then you perform an equal number of burpees. Ex: 14 pull-ups = 14 burpees

*If you complete LESS THAN 10 unassisted F.R.O.M. pull-ups then you perform 2x as many burpees. Ex: 8 pull-ups = 16 burpees

*If you cannot perform AT LEAST 5 unassisted/unbroken F.R.O.M. pull-ups on EVERY round then you will use a band.

*If you are performing assisted band pull-ups your numbers are fixed at 15 pull-ups and 15 burpees every round.

CFFB SWOD:

(A) Strict pull-ups max reps, three sets

(C) Press 1, 1, 1, 1, 1; Strict pull-ups max reps, five sets

CFFB DWOD:

10 rds

50-yard sprints

Rest :30 seconds between sprints

Each sprint is maximal effort