07.01.10

CFFM Open Gym Week - What are you going to work on?

Starting Strength - Off/Rest

CrossFit Football:

SWOD: Off/Rest

DWOD:

"Kalsu"

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

06.30.10

The 2010 Games are near ... get fired up!!! Every second counts ...

CFFM Open Gym Week - What are you going to work on?

CrossFit Football - Off/Rest

Starting Strength SWOD

Squat @ 80%

BP/P/PC add .5 - 2lbs

DL add 1 - 5lbs

06.29.10

CFFM Open Gym Week - What are you going to work on?

CrossFit Football SWOD

A.) Deadlift 5-RM

C.) Overhead Squat 8 x 2

CrossFit Football DWOD

"We need one score"

AMRAP in 3 minutes. Take a 1 minute rest. Repeat 5 times.

3 Power Cleans @ 155lbs

6 Pushups

9 KTE

Starting Strength DWOD

AMRAP in 20 minutes of

[1 rd consists of:]

1 Power Clean + Push Jerk

1 Ring dip

2 Power Clean + Push Jerk

3 Ring dip

3 Power Clean + Push Jerk

5 Ring dip

06.28.10 Open Gym Week

CFFM Open Gym Week - what are you going to work on?

CrossFit Football SWOD

A.) Press 3x5; C.) Bench 5x5

CrossFit Football DWOD

"On the minute"

Perform the following on the minute for ten minutes

3 Squats @ 75% of 1-RM

Sprint 50-yards

5 Pullups

*For every round not completed assess a 5 handstand pushup penalty

Starting Strength SWOD

A. & B.) Squat add .5-2lbs, BP/P/PC @ 90%, DL same

06.25.10

The original "Nasty Girls"

CFFM WOD

"ANGIE"

For time

100 pull ups

100 push ups

100 sit ups

100 air squats

CrossFit Football DWOD

AMRAP in 15 minutes of

15 Sledgehammer Strikes Left

5 Burpees

15 Sledgehammer Strikes Right
5 Burpees
Bear Crawl 20-yards

Starting Strength SWOD

De-loading Day - Squat @ 80%, BP/P/PC @ 90%, DL same

06.24.10

Picture courtesy of CrossFit Altitude

CFFM WOD

"Diane"

21-15-9 for time

Deadlift @ 150lbs/225lbs

Handstand Pushups

CrossFit Football SWOD

A.) Squat 3 x 5; Press 3 x 5

C.) Front Squat 5, 5, 3, 3, 1, 1, 1; Press 8 x 3 @ 65% "Speed"

CrossFit Football DWOD

10 rds

Sprint 100 Meters, Rest 3:1

Starting Strength DWOD
"Air Force WOD"

For time

20 Thrusters

20 SDLHP

20 Push Jerks

20 OHS

20 Front Squats

*At the top of each minute perform 6 KBS

Rx'd - W @ 65/16k, M @ 95/24k

06.23.10

CFFM WOD

"Nancy"

5 rds for time of

Run 400-Meters

15 reps Overhead Squat @ 65lbs/95lbs

CrossFit Football - Off/Rest

Starting Strength

A.) & B.) Squat add .5 - 2lbs, BP/P/PC add .5 - 2lbs, DL add 1 - 5lbs

06.22.10

CFFM WOD

"Fran"

21-15-9 for time of

Thrusters @ 65lbs/95lbs

Pull Ups

CrossFit Football SWOD

A.) & C.) Deadlift 5-RM

CrossFit Football DWOD

"Fran + 20"

21-15-9 for time of

Thrusters @ 115lbs

Weighted Pull Ups + 20lbs

Starting Strength - Off/Rest

06.21.10

CFFM WOD

"Isabel"

30 Snatches for time @ 95/135

[full squat snatch, power snatch or split snatch]

CrossFit Football SWOD

A.) Squat 3x5, Press 3x5

C.) Squat 5x5, Bench 5x1

CrossFit Football DWOD

"Isabel"

Starting Strength SWOD

A. & B. Squat @ 80%; BP/P/PC add .5-2lbs; Deadlift add 1-5lbs

06.18.10

CFFM WOD
"Suicide Swings"

For time:

9 Suicide Sprints

50 KBS @ 16k/24k

6 Suicide Sprints

35 KBS @ 16k/24k

3 Suicide Sprints

20 KBS @ 16k/24k

CFFB SWOD

A.) & C.) Power Snatch 8x2; Supine Ring Pullups 3x15

CFFB DWOD

5rds of Row 250-Meters

Max Effort! Rest 3:1, post best time.

Starting Strength SWOD

A.) & B.) Squat +.5-2lbs, BP/P/PC @ 90%, DL same

06.17.10

Metallica meets CrossFit Football ... 'nuff said

*Next week is the final week of our current strength cycle. Be prepared to set some PR's on WODs and lifts! (Not that you haven't already) Open gym week is coming Monday, June 28.

CFFM DWOD

"Religion"

5 rds for time

Squat max reps*

7 burpee box jumps

*Use 75% of recent 5-RM Back Squat - take the bar from the rack, perform as many consecutive reps as possible before re-racking the weight

*Refer to 4/23/10 or 5/20/10 for 5-RM Back Squat

*Record weights used, number of squat reps completed, and time.

CrossFit Football SWOD

A. & C.) Bench Press 5 x 5

CrossFit Football DWOD

"Religion"

5 rds for time

Squat max reps*

7 burpee box jumps
*Amateur use bodyweight

*Collegiate if under bodyweight of 225lbs use 225lbs, if over 225lbs use bodyweight

Starting Strength - Off/Rest

06.16.10

*Next week is the final week of our current strength cycle. Be prepared to set some PR's on WODs and lifts! (Not that you haven't already) Open gym week is coming Monday, June 28.

CFFM Strength WOD

"On the minute"

At the top of each minute for 15 minutes perform:
1 Power Clean*

4 Burpees
*Go heavy, use 85-90% of 1-RM

CrossFit Football - Off/Rest

Starting Strength SWOD

A. & B.) Squat use 80% of last increase; BP/P/PC use 90% of last increase; DL same as last increase

06.15.10

*Next week is the final week of our current strength cycle. Be prepared to set some PR's on WODs and lifts! (Not that you haven't already) Open gym week is coming Monday, June 28.

CFFM DWOD

4 rds of

Row 500-Meters

Rest as needed between rounds for Maximal Effort. (3:1 is optimal) Post best time.

CrossFit Football SWOD

A.) DL 5-RM

C.) Push Press 5, 5, 3, 3, 1, 1, 1; Ring Dips 3 x 15

CrossFit Football DWOD

5 rds for time of

Burpee Sprint 10-20-10 Burpee

5 Hang Power Cleans @ 75% BW

Starting Strength DWOD

10-9-8-7-6-5-4-3-2-1
Hang Power Snatch @ 63/95

Pull Ups

06.14.10

Greg A "Original CrossFitter" crushes todays wod.

*Next week is the final week of our current strength cycle. Be prepared to set some PR's on WODs and lifts! (Not that you haven't already) Open gym week is coming Monday, June 28.

CFFM WOD
From CF HQ 06.11.10
15 rds for time of

5 pullups

10 pushups

15 air squats

CrossFit Football SWOD

A.) Squat 3 x 5

C.) Squat 10 x 2 "Speed" Box Squats w/Chains @ 65%

CrossFit Football DWOD

AMRAP in 15 minutes of

Row 250-Meters

15 WBS

10 T2B

Starting Strength SWOD

A.) & B.) Squat + .5-2lbs; BP/P/PC + .5-2lbs; DL + 1-5lbs

06.11.10

CFFM WOD:

"Devo"

Compare to April 9th

AMRAP in 15 minutes of

1 Hang Power Clean

1 Handstand Push Up

2 Hang Power Clean

2 Handstand Push Up

3 Hang Power Clean

3 Handstand Push Up

Rx'd weights: 83/135

*Notice - Footballers we are meeting at 3:45pm at Brooks Park ball field across 41 on the South side of Page Field Airport to run the sprints!
CrossFit Football DWOD

10 rds of

15 KBS

100 - yd sprint

Rest as needed between rds, Maximal effort on each sprint, if you do not complete all 15 swings unbroken the penalty is 10 burpees!

STARTING STRENGTH

A. & B.) Squat use 80% of last increase; BP/P/PC add .5 - 2lbs; DL add 1 - 5lbs

06.10.10

CFFM Strength-WOD:

Compare to April 8th, 2010

Front Squat 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3

*ME (Max Effort) work up to a 3-RM for both movements!

CrossFit Football SWOD

A. & C.) Front Squat 5-RM, Bench Press 5 x 1 @ 90% of 1-RM

CrossFit Football DWOD

AMRAP in 15 minutes of

1 HSPU

1 Strict Chin Up

1 Ring Dip

3 HSPU

3 Strict Chin Up

3 Ring Dip

5 HSPU

5 Strict Chin Up

5 Ring Dip

Starting Strength DWOD

WOD #1)

"Death by ten meters"

Rest, then ...

WOD #2)

AMRAP in 15 minutes of

15 box jumps 20"/24"

10 Push Ups

5 Pull Ups

06.09.10

CFFM WOD:

Compare to April 7th, 2010
"Wang Chung"
For time

50 Air Squats

Sprint 200-M

40 Air Squats

Sprint 200-M

30 Air Squats

Sprint 200-M

20 Air Squats

Sprint 200-M

10 Air Squats

Sprint 200-M

Core Work:

TGUP + Windmill: use a DB or KB - perform a total of 50 reps (25 per side)

CFFB - Off/Rest

STARTING STRENGTH

A. & B.) Squat add .5 - 2lbs; BP/P/PC use 90% of last increase; DL same as last increase

06.08.10

CFFM WOD:

Compare to April 6th, 2010

"Right Said Fred"

For time

Row 750-M

40 KBS @ 16-k/24-k

30 Pull-Ups (Chest-to-bar Rx'd)

20 Burpees

30 Pull-Ups

40 KBS

Row 750-M

CFFB SWOD

Amateur
Power Snatch 8x2

Collegiate
Power Snatch 8x2

CFFB DWOD

Complete 5 rounds of:

1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start

*rest as needed between efforts

STARTING STRENGTH - Off/Rest

06.07.10

Melanie Roach is an Olympic weight lifter, mother of three, and businesswoman. She will be competing in the 2008 Beijing Summer Olympic games. In 1998 she claimed the world record in the clean and jerk (113kg/250lbs, since bested). From Zimbio, full article here.

CFFM Strength WOD:

Compare to April 5th, 2010

Snatch Technique!

Warm-up with 3-position drills using pvc, then...

Set 1.) 3-Position Power Snatch from floor

Total reps: one from position 3, one from position 2, one from position 1.

Set 2.) 2-Position Power Snatch from floor

Total reps: one from position 3, one from position 2

Set 3.) Power Snatch from floor x 1

*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

CFFB SWOD

Amateur
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)

Collegiate
Squat 5x1
Press 5x5 (set new PR)

CFFB DWOD

"Tillman"

Complete 7 rounds for time:

7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

Post times to comments.

STARTING STRENGTH SWOD

A. & B.) Squat use 80% of last increase; BP/P/PC use 90% of last increase; DL same as last increase

06.04.10

CFFM Strength WOD

Power Clean Max Effort!

3, 2, 2, 2, 1, 1, 1 - set a new 1-RM!

CrossFit Football SWOD

A.) Power Clean 5x3

C.) Bench Press 8x3 "Speed" Reps w/Chains @ 65%

CrossFit Football DWOD

"First Series"

5 Hang Power Cleans @ 185lbs

Sprint 100 yards

10 Push Press @ 135lbs

Sprint 60 yards

20 KBS @ 24-K

Sprint 40 yards

40 WBS @ 20lbs

Sprint 20 yards

Starting Strength:

A. & B.) Squat = same as Tuesday; BP/P/PC + .5 - 2lbs; DL + 1 - 5lbs

06.03.10

CFFM WOD
"Zombie Survival Training"

For time:

21 Pullups

50 KBS @ 16k/24k

Sprint 200-Meters

21 KTE

50 KBS @ 16k/24k

Sprint 200-Meters

21 KTE

50 KBS @ 16k/24K

Sprint 200-Meters

21 Pullups

CrossFit Football SWOD:

Amateur - Squat 3x5, Bench Press 3x5

Collegiate - Front Squat 3, 3, 3, 3, 3

CrossFit Football DWOD:

"Zombie Survival Training"

Starting Strength: Off/Rest

06.02.10

Dirty South Regional Qualifier - CrossFit Games 2010!

CFFM WOD

"15 x 250 x 15"

AMRAP in 15 minutes of

Row 250-M

15 Burpees

CFFB - Off/Rest

Starting Strength SWOD

A. & B.) Squat 3x5 @ 80%; BP/P/PC = same; DL + 1-5lbs