07.30.10

CFFM WOD

"On the minute"

Perform 3 Power Cleans [from the deck] on the minute for 10 minutes. Use 85-90% reference 07.14.10
Foul = 5 burpees for each missed rep

Rest 5:00 minutes then...

5 rds for time of

100-ft walking lunge steps

15 Hand Release Push Ups

Starting Strength - Max Out!!!

CrossFit Football SWOD

100 Chest-2-Bar pullups for time [any combination of strict, kipping, any grip works]

CrossFit Football DWOD

"Squash"

1-minute Max Rep Thrusters @ 135lbs

Rest 1-minute

1-minute Max Rep Box Jumps @ 28"

Rest 1-minute

1-minute Max Rep SDLHP @ 135lbs

Rest 1-minute

1-minute Max Rep Wall Ball Shots @ 20lbs x 12-ft Target

Rest 1-minute

1-minute Max Rep Burpees w/Hand Release

07.29.10

Camille Leblanc-Bazinet, ninth overall in the 2010 CrossFit Games.

CFFM WOD

From CF HQ 07.15.10:

For 20 minutes

Run 400-Meters

Rest precisely the time of the previous run

Starting Strength - Max Out!!!

CFFB SWOD

Front Squat 3, 3, 3, 3, 3

CFFB DWOD

8 rds for time of

8 KBS @ 2pood

8 Standing Broad Jump @ 6-ft

07.28.10

CFFM WOD

Max Effort Push Jerk from the rack.

5-5-5-3-3-3*

*Work up to a 3-RM

Rest 5:00 minutes then...

AMRAP in 10 minutes of

Deadlift, 5 reps [W: 153lbs/M: 225lbs]
Box Jump, 7 reps @ 20"/24"
Toes-2-Bar, 9 reps

CrossFit Football, OFF/REST

Starting Strength, OFF/REST

07.27.10

CROSSFIT GIRLS ARE NOT ONLY HOT THEY KICK A@@ Find them on Facebook! Crystal McReynolds from CrossFit Central: Top 10 finisher at the 2009 CrossFit Games.

CFFM WOD

AMRAP in 20 minutes of

*750-M Row buy in, then...

2 rds of "Cindy"

Run 200-M

CrossFit Football SWOD

Deadlift 3-RM

CrossFit Football DWOD

AMRAP in 12 minutes of

3 Hang Power Snatch @ 95lbs

2 rds of:

3 Strict Dead Hang Pullups

6 Hand Release Pushups

9 Air Squats

Starting Strength SWOD

Deadlift > Press

All lifts: 2x3 @ 70%, 2x2 @ 80%, 2x1 @ 90%

Stay focused, work form and technique, get ready for Max Attempts!!!

07.26.10

Coach Rip instructs Zach on back squats, video courtesy of Aasgaard Co.

CFFM WOD:

Max Effort Back Squat 5-5-5-3-3-3*

*Work up to a 3-RM

Rest 5:00 minutes then...

"Death by Burpees"

CrossFit Football SWOD:

Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 07.15.10]

Bench Press Max Reps Drop Sets @ 225lbs/185lbs/135lbs

CrossFit Football DWOD:

Row 1-K Time Trial

Starting Strength SWOD:

Power Clean > Back Squat > Bench Press

All lifts 2 x 3 @ 70%, 2 x 2 @ 80%, 2 x 1 @ 90%*
Work on perfect form, visualize your max attempts later this week!!

"Sassy" 5-RM DL @ 270lbs

07.23.10

Unicorn's are cool ...

CFFM WOD

"Nicole"

AMRAP in 20 minutes of

Run 400-M

Max Rep Pullups

CrossFit Football SWOD

Overhead Squat 5 x 3 @ 80% of 1-RM

CrossFit Football DWOD

"Death by Clean N Jerk"

135lbs, No Slop! No Drops!

Starting Strength SWOD

Squat @ 80%, BP/P/PC add .5-2lbs, DL add 1-5lbs

07.22.10

Group fun from "Badger" ...

CFFM WOD

"On the Minute"

Perform 2 Power Snatch [from the floor] on the minute for 10 minutes, use 90% of 1-RM [Refer to 07.06.10]

Rest 5:00 minutes then...

"Quickie" AMRAP in 8 minutes of

1-arm KBS Left, 7 reps

1-arm KBS Right, 7 reps

KB Goblet Squat, 7 reps

*"Russian" Swings to eye level, Women use 16-K, Men use 24-K

Starting Strength - Off/Rest

CrossFit Football SWOD

A.) Back Squat 3x5

C.) Back Squat 5 x 3 @ 87.5% of 1-RM [Refer to 07.12.10]

CrossFit Football DWOD

AMRAP in 15 minutes of

Press, 5 reps @ 85% of 5-RM

Burpee, 7 reps

Toes-2-Bar, 9 reps

07.21.10

"Badger" post wod ...

CFFM WOD

3 rds for time of

Row 500-Meters

20 Burpees

Post WOD Core Work: 100 GHD Situps

CrossFit Football - Off/Rest

Starting Strength SWOD

Squat/BP/P/PC add .5-2lbs, Deadlift add 1-5lbs

07.20.10

"Badger" 3rds of 30 Squat Cleans, 30 Pullups, Run 1/2-mile

CFFM WOD

Max Effort Press 3-3-3-1-1-1*

*Work up to a new 1-RM, Refer to 07.12.10

Rest 5:00 minutes then...

7 rds for time of "Dumb Bear"

1 rd =

5 DB Deadlift Left, 5 DB Hang Power Clean Left, 5 DB Thruster Left

Repeat on Right side, don't set the DB down!!!! Foul for each drop: 5 burpees

Starting Strength - Off/Rest

CrossFit Football SWOD

A.) Power Clean 5x3

C.) Weighted Pullups 3, 3, 3, 3, 3; Ring Dips 4x max reps

CrossFit Football DWOD

Max Effort Sprints:

2 x 100-m

3 x 80-m

4 x 60-m

5 x 40-m

Rest as needed between sprints, maximal effort each sprint!

07.19.10

Wow, just finished watching the conclusion of the 2010 Games ... unreal!!!

CFFM WOD [from CF HQ 07.08.10]

For time:

Walking Lunge 100ft

21 Pullups

21 Situps

Walking Lunge 100ft

18 Pullups

18 Situps

Walking Lunge 100ft

15 Pullups

15 Situps

Walking Lunge 100ft

12 Pullups

12 Situps

Walking Lunge 100ft

9 Pullups

9 Situps

Walking Lunge 100ft

6 Pullups

6 Situps

CrossFit Football SWOD

A.) Front Squat 3x5, Push Press 3x5

C.) 5-RM Thruster - Work up to your heaviest weight for five consecutive reps.

CrossFit Football DWOD

Tabata Row - 1000m Goal!

Starting Strength SWOD

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

PR Friday!!!

07.16.10

Gillian Mounsey rocks!!! (She placed third at the CF Games in '08)

CFFM WOD

Max Effort Front Squat - Compare to 07.08.10

3-3-3-1-1-1*

*Work up to a 1-RM

Rest 5:00 minutes then...

2:00 Minutes Max Rep Power Clean

Rest 2:00 Minutes

2:00 Minutes Max Rep Push Jerk

Rest 2:00 Minutes

2:00 Minutes Max Rep Power Snatch

*Rx'd weights = 73/115

*Score total reps completed

CrossFit Football SWOD

A.) & C.) After DWOD: GHD Situps & Hip Extension 3 x 15 each

CrossFit Football DWOD

2 Power Cleans on the minute for 25 minutes.

Use 85%-90% of 1-RM

For each missed rep the foul is 5 strict dead hang chin ups

Starting Strength SWOD

All: Squat/BP/P/PC add .5-2lbs, DL add 1-5lbs

07.15.10

"HTFU" from CrossFit Football HQ, love it ....

CFFM WOD

2 rds for time of

Run 200-Meters

Rest 1-minute

Run 400-Meters

Rest 2-minutes

Run 800-Meters

Rest 3-minutes

*Sprints are maximal effort!!!!

Starting Strength - Off/Rest

CrossFit Football SWOD

A.) Squat 3x5; Bench 3x5

C.) Back Squat 2 x 5-RM. Use your recent five rep max. Attempt two (2) sets of five reps at this weight. Rest as needed between sets for full recovery. Bench Press 5 x 2 @ 90% of 1-RM.

CrossFit Football DWOD

AMRAP in 12 minutes of

Row 250-Meters

10 Box Jumps @ 20"

5 DB Thrusters Right @ 50lbs

5 DB Thrusters Left @ 50lbs

07.14.10

CFFM WOD

Max Effort Hang Power Clean

3-3-3-1-1-1*

*Work up to 1-RM

Rest 5:00 minutes then...

Tabata Row for max distance (meters)

CrossFit Football - Off/Rest

Starting Strength

Squat @ 80%, BP/P/PC add .5-2lbs, Deadlift add 1-5lbs

07.13.10

Some "Retro" footage of the '08 CF Games. The 2010 Games start Friday!!!

CFFM WOD

[From the '08 Games]

5 rds for time of

Deadlift, 5 reps @ 185lbs/275lbs

Burpees, 10 reps

Rest 5:00 minutes then...
100 GHD Sit Ups (break up reps as needed)

Starting Strength DWOD

Tabata Row (Calories)

Rest 1:00 minute

Tabata Wall Ball Shots @ 14lbs/20lbs

Rest 1:00 minute

Tabata Burpees

*Score lowest rounds for cumulative total

CrossFit Football SWOD

A.) DL 5-RM

C.) Power Snatch 3-RM

CrossFit Football DWOD

Complete 5 rds of the following complex

3 Snatch Pulls

3 Power Snatches

3 Snatch Push Press

*Use 85% of 3-RM Power Snatch

07.12.10

Lifting shoes and workout journals. You know this group is SERIOUS about their training!

CFFM WOD

Max Effort Press 5-5-5-3-3-3*

*Work up to your 3-RM

Rest 5:00 minutes then....

"Death by Thrusters"

One thruster on the first minute, two on the second, three on the third, keep adding a thruster every minute until you cannot complete the work in that minute. Rx'd weights 63lbs/95lbs

CrossFit Football SWOD

A.) Squat 3x5; Press 3x5

C.) Back Squat 5 x 3 @ 85% of 1-RM; Bench 5 x 5 @ 85% of 5-RM

CrossFit Football DWOD

Tabata Sledgehammer Strikes

Rest 1:00 minute

Tabata Burpees

Rest 1:00 minute

Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.

*Score LOWEST rounds for total.

Starting Strength SWOD

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

Linds Power Cleans 110lbs x 5 x 3

07.09.10

CFFM T-Shirt Design 2010

CFFM WOD

4 rounds for time of

40 Double Unders

30 KBS @ 16-k/24-k

20 Toes-2-Bar
Bear Crawl 20-yds

CrossFit Football SWOD

A.) Power Clean 5 x 3

C.) Weighted Pull Ups 1, 1, 1, 1, 1, 1, 1; Handstand Holds 3 x max

CrossFit Football DWOD

"On The Minute" for 10 minutes

2 Power Cleans @ 85% of 1-RM

5 Ring Dips

Starting Strength SWOD

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

07.08.10

OCD ... the killer librarian ... watch out!

CFFM WOD

Max Effort Front Squat 5-5-5-3-3-3*

*Start with a light weight and build up to a 3-RM

Rest 5:00 minutes then...

"Quickie" AMRAP in 8 minutes of

10 WBS @ 14lbs/20lbs

10 Box Jumps @ 20"/24"

CrossFit Football SWOD

A.) Front Squat 3 x 5, Bench 3 x 5

C.) Front Squat: Drop Sets - Take 80% of 1-RM perform as many reps as possible before returning the bar to the rack; rest exactly 1-min and drop 20lbs from bar then go for max reps again before returning the bar to the rack; rest exactly 1-min and drop another 20lbs from bar and finish with as many reps as possible. Tally reps, if you drop the bar your set is done!

CrossFit Football DWOD

10-9-8-7-6-5-4-3-2-1

KBS @ 24-K

Sprint 100-Meters

Starting Strength DWOD

"On The Minute" for 15 minutes

Odd numbered minutes [1-3-5-7-9-11-13-15]

Hang Power Snatch @ 63lbs/95lbs + 3 HSPU

Even numbered minutes [2-4-6-8-10-12-14]

7 Burpees + 7 Pullups

07.07.10

CrossFit Hero WOD "Mr. Joshua" ... nice work ladies!

CFFM WOD

Row 1000-m

Rest 2:1

Row 750-m

Rest 2:1

Row 500-m

Rest 2:1

Row 250-m

*Post individual split times

CrossFit Football - Off/Rest

Starting Strength SWOD

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

07.06.10

New CFFM shirts in action.

Today starts a new 12-wk cycle of training, its time to get serious again!

CFFM WOD

Warm up with 3-position drills then ...

Max Effort Hang Power Snatch 3-3-3-1-1-1*

*Start with a light weight and build up to your best 1-RM

Rest 5:00 minutes then ...

"Quickie" AMRAP in 8 minutes of

5 DB Power Snatch Right

5 DB Power Snatch Left

5 Burpees

CFFB SWOD

A.) Squat 3 x 5

C.) Squat [Volume] 5 x 5 @ 90% of 5-RM; Press [Intensity] 5 x 2 @ 90% of 1-RM

CFFB DWOD

AMRAP in 12 minutes of
Power Snatch, 5 reps @ 115lbs

Suitcase DL, 5 reps Left @ 115lbs

Suitcase DL, 5 reps Right @ 115lbs

Burpee, 5 reps

Starting Strength - Off/Rest

07.05.10

*Special hours Monday 07.05.10 - 7am/8am/9am/5pm/6pm

We hope everyone had a good Fourth ... we're expecting you to be a bit "tired" today. We'll start our next 12-wk cycle of programming on Tuesday!

CFFM WOD:

10 rds for time of

10 pullups

10 pushups

10 air squats

CrossFit Football DWOD:

10 rds for time of

10 pullups

10 pushups

10 Hang Power Cleans @ 95lbs

Starting Strength SWOD:

A.) & B.) Squat @ 80%; BP/P/PC @ 90%; DL same

07.02.10

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

CrossFit Football SWOD

A.) & C.) Power Clean 5 x 3, Strict Pullups 5 x Max Reps

CrossFit Football DWOD

10 rds of

Sprint 100-Meters

Rest as needed between rds

Starting Strength SWOD

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