10.01.10

TGIF and a new month begins at CFFM!


Friday is the last day of Open Gym Week. We start our new 12-wk Strength Training Cycle on Monday, October 4 so get plenty of rest over the weekend :)


To re-cap the previous announcements regarding the new training cycle.


Mondays and Thursdays are dedicated to heavy strength training, Oly and Power Lifts.
Tuesdays and Fridays are Mixed Modality Met-Cons and CF Benchmark WODs.
Wednesdays are "active recovery" MWODs (Mobility WODs) and Gymnastics Skills.
Saturdays are open - use them to make up a WOD from earlier in the week if you missed, perform the CFFB WOD or add another MWOD/Active Recovery session if needed.


Class Schedule:
Monday/Tuesday/Thursday
5am, 6am, 7am, 8am, 9am, 5pm, 6pm, 7pm
Wednesday
6am, 7am, 8am, 6pm, 7pm
Friday
5am, 6am, 7am, 8am, 9am, 5pm, 6pm
Saturday
7:30am, 8:30am, 9:30am

09.30.10

Androgen Friday? Any Clue? Google "wildgorillaman" and see what you find :)

CFFM

"Open Gym Week"

Pick your poison ... all week long!

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

CrossFit Football

We are running with the open gym concept, by default your wod is the CFFB main site wod.

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

CFGames Prep, Wk 9, WOD 35

09.29.10

Get some air Brian ... nice!

CFFM

"Open Gym Week"

Pick your poison ... all week long!

CrossFit Football

We are running with the open gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Off/Rest

09.28.10

CrossFit Mom Hip Kitty hard at work during Fight Gone Bad. Get some!!!

CFFM
"Open Gym Week"
Pick your poison ... all week long!

CrossFit Football
We are running with the open gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Wk 9, WOD 34

09.27.10

But I don't want to get big, bulky muscles ... ewwwwww!!

Do you see anything "big and bulky" in the above referenced photo, other than the f'n bar bending under the tremendous amount of weight this woman is lifting?? Now thats hot.

CFFM

"Open Gym Week"

You pick your poison ... all week long!!!

CrossFit Football

We are running with the Open Gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Wk 9, WOD 33

09.24.10

**If you are participating in Fight Gone Bad then you should take today off from heavy training and focus instead on recovery: stretch, roll, trigger point and Mobility WODs!

CFFM
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
---------- ---------- ----------

CrossFit Football SWOD
Power Clean 1-1-1-1-1*
*Work up to 85-90% of 1-RM, focus on improving weak areas (footwork, fast elbows, rack position, etc.)
---------- ---------- ----------

CrossFit Football DWOD
"OTM" On The Minute For 15 Minutes
2 Power Cleans*
5 Toes-2-Bar
*Use a heavy weight, approximately 75-80% of 1-RM
---------- ---------- ----------

CFGames Prep - Off/Rest

09.23.10

"It's a border collie that heards skinny women away from the best deals at clothing sales."

CFFM
"Dead 'N Gone"

AMRAP in 12 minutes of

Deadlift, 3 reps AHAP (As Heavy As Possible)

Burpee w/hand release, 7 reps

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

CrossFit Football SWOD

Back Squat "Speed Reps" 10 x 3 @ 65% of 1-RM, :30 sec rest

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

CrossFit Football DWOD

AMRAP in 12 minutes of

Push Jerk, 3 reps @ 155lbs

Pull Up, 6 reps

Push Up, 9 reps

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

CrossFit Games Prep Wk 8, WOD 31

"Helen"

3 rds for time of

Run 400-Meters

21 KBS @ 16k/24k

12 Pull Ups

09.22.10

"Variations in body type can change the appearance of a proper set-up position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar."

CFFM
From CF HQ 09.18.10
4 rds of

Row 500-Meters

Rest 3 minutes

CrossFit Football - Off/Rest

CrossFit Endurance - Off/Rest

CFGames Prep - Off/Rest

09.21.10

This is the week folks, its not too late to sign up!! Online registration ends Wednesday!!

CFFM
Max Effort Power Snatch

3, 3, 2, 2, 1, 1, 1

Rest 5:00 min then...

AMRAP in 10 minutes of

20 Walking Lunges (10 ea leg)

Sprint 100-Meters

15 Push Ups
- - - - - - - - - -
CrossFit Football SWOD
Weighted Pullups 3, 3, 3, 3, 3

Handstand Pushups 4 x Max Reps

*Alternate (Super-Set) back and forth between weighted pullups and hspu's, rest as needed between sets for full recovery.

- - - - - - - - - -

CrossFit Football DWOD

AMRAP in 12 minutes of

12 Barbell Walking Lunges @ 30% of 1-RM Back Squat (6 each leg)

Sprint 100-Meters

15 Push Ups

- - - - - - - - - -

CFGames Prep, Week 8, WOD 30

"Unilateral" AQAP, NFT, AHAP:

One arm kb/db renegade row 4x12ea

One arm supinated ring fly w/feet up on box 3x12ea

Single-leg one arm db overhead triceps extension 3x6ea leg + 12ea arm

Single-leg one arm db bent over reverse fly 3x6ea leg + 12ea arm

One arm and one leg kb/db RDL (Opp. arm/Opp. leg) 3x12ea

Single Leg Stability Ball Curl 4x12ea

SuperMan Opp. Arm/Opp. Leg 4x12ea

Rest 5-10 minutes as needed - or - PM WOD:

Sprints 6 x 400-M, Rest 3:1 - or - CFE

09.20.10

CFFM
“Tough Enough?”
AMRAP in 20 minutes of
1 rd =
15 Thrusters @ 65/95lbs
15 Pull Ups
10 Thrusters @ 65/95lbs
10 Pull Ups
5 Thrusters @ 65lbs/95lbs
5 Pull Ups
- - - - - - - - - -
CFEndurance, Wk 5, WOD 15 “Tabata”
20 sec on, 10 sec off, 8 rounds
- - - - - - - - - -
CrossFit Football SWOD
Front Squat 3, 3, 3, 3, 3
- - - - - - - - - -
CrossFit Football DWOD
AMRAP in 12 minutes of
3 Power Snatch @ 135lbs
6 Burpees
9 Wall Ball Shots @ 20lbs
- - - - - - - - - -
CFGames Prep, Wk 8, WOD 29 “Unitlateral”
AQAP, NFT, AHAP
One Arm DB Chest Press+Feet Up (bent at 90deg.) 3×12ea
One Arm DB Fly+Feet Up (bent at 90deg.) 3×12ea
Single-Leg One Arm DB Shoulder Press 3×6ea leg+12ea arm
Single-Leg One Arm DB Lateral Raise 3×6ea leg+12ea arm
One Arm KB Over Head Squat 3×12ea
Two Arm DB Lateral Lunge 3×15ea
KB/DB WindMill + Curl + Pick Up + Press 3×10ea
Turkish Get Up 3×8ea
One Arm KB Shrug 3×15ea

09.18.10

http://talktomejohnnie.com/ ... Rocks!!

One week to FGB V, are you registered? Are you ready?

Classes available Saturday, September 18 @ 7:30am/8:30am/9:30am

CFFB WOD:
On the minute for 15 minutes perform
2 Power Cleans (AHAP)
10 Double Unders

09.17.10

CFFM

Max Effort Bench Press

3-3-2-2-1-1-1

Rest 5:00 min. then...

Assistance Strength Work

Handstand Holds, 4 x max time

Strict Dead Hang Pullups/Chinups, 4 x 10

- - - - - - - - - -

CrossFit Football SWOD

Overhead Squat 3, 3, 3, 3, 3

CrossFit Football DWOD

AMRAP in 12 minutes of

6-ft standing broad jump, 3 reps

strict dead hang pullup, 5 reps

push ups w/hand release, 7 reps

70lb kettlebell swing, 9 reps

- - - - - - - - - -

CrossFit Games Prep, Wk 7, WOD 28

SWOD

Deadlift 3 x 5 (add 5-10lbs)

DWOD "Strength Complexes"

6 x 6, AHAP, rest as needed

Hang Power Snatch

Overhead Squat

Back Squat + Push Press (behind the neck thruster)

Snatch High Pull

Snatch-grip RDL

09.16.10

CFFM
From CF HQ 09.15.10
"Kelly"
5 rds for time of
Run 400-Meters
30 Box Jumps @ 20"/24"
30 Wall Ball Shots @ 14lbs/20lbs
- - - - - - - - - - - - -

CrossFit Endurance
6 rds, 3 min "on"/3 min "off"
- - - - - - - - - - - - -

CrossFit Football SWOD
Press 3, 3, 3, 3, 3

CrossFit Football DWOD
For time
9 Power Clean @ 185lbs
10 Burpees
6 Power Clean @ 185lbs
15 Burpees
3 Power Clean @ 185lbs
20 Burpees
- - - - - - - - - - - - -

CFGames Prep, Wk 7, WOD 27
SWOD
Back Squat 3 x 5 (add 5-10lbs)
Bench 3 x 5 (add 5-10lbs)

DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

09.15.10

Squats, squats and more squats! (Because they are GOOD for ya!)

CFFM

Refer to August 26, 2010: http://www.crossfitfortmyers.com/2010/08/082610.html

Take 75% of your best squat (10-rep max) and perform 3 sets of 10 reps.

Assistance Strength Work:

GHD Sit Ups 3 x 25

GHD Hypers 3 x 25

CrossFit Football - Off/Rest

CFGames Prep - Off/Rest

CrossFit Endurance - Off/Rest

09.14.10

More Murph Pain ... Nacci on pull-ups

CFFM
3 rds for time of
Run 800-Meters
30 Burpees
30 Push Press @ 53/75lbs

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

CrossFit Football SWOD

Deadlift 3 x 3 @ 85% of 1-RM

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

CrossFit Football DWOD

4 rds for time/load/reps of

Max Rep Push Press @ 65% of 1-RM Press

30 Double Unders

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

CrossFit Games Prep, Wk 7, WOD 26 (Tuesday): “Triplets”

1.) 3 rds AQAP, NFT

Heaving Snatch Balance, 5 reps

Handstand Pushups, 10 reps

Pistols, 15 reps

--- rest 5-10 min (as needed, full recovery) ---

2.) 3 rds AQAP, NFT

Clean High Pull, 5 reps @ 75% of 1-RM Power Clean

BB Snatch-grip Bent Over Row, 10 reps

Ring Pushups, 15 reps

--- rest 5-10 min (as needed, full recovery) ---

3.) 3 rds AQAP, NFT

Deadlift, 5 reps

KBS @ 20-k/32-k, 10 reps

Strict Dead Hang Chinups

--- rest 5-10 min (as needed, full recovery) ---

Suicide Sprints, 5 Full Sets (9 reps each), Rest/Work 2:1

09.13.10

The crew from "Murph" Saturday, September 11, 2010

CFFM
Max Effort Power Clean + Push Jerk
3, 3, 2, 2, 1, 1, 1
Rest 5:00 minutes then...
"Quickie" AMRAP in 7 minutes of
Suicide Sprints, 3 reps (@ 10yd/20yd/30yd)

15 Push Ups

CrossFit Football SWOD
Back Squat 3, 3, 3, 3, 3
Bench Press 3, 3, 3, 3, 3

Work up to a new 3-RM on both lifts!

CrossFit Football DWOD
10 x 100-Meter Spints, Max Effort!

CrossFit Games Prep, Wk 7, WOD 25

“Triplets”

1.) 3 rds AQAP, NFT

Power Snatch, 5 reps

Front Squat, 10 reps

Burpees w/hand release, 15 reps

--- rest 5-10 min (as needed, full recovery) ---

2.) 3 rds AQAP, NFT

Power Clean, 5 reps

Back Squat, 10 reps

Ring Dips, 15 reps

--- rest 5-10 min (as needed, full recovery) ---

3.) 3 rds AQAP, NFT

Push Jerk or Split Jerk, 5 reps

Box Jump @ 24”/28”, 10 reps

Psuedo Push Ups, 15 reps (elevate feet if possible, or go to one foot)

--- rest 5-10 min (as needed, full recovery) ---

CFE 1min On, 1min Off x 9 rds

09.11.10

"Murph"
Run 1-mile
100 pullups
200 pushups
300 air squats
Run 1-mile

Partition the reps as needed. If you have a 20lb vest wear it!

CFE Week 3, WOD 8:
9 minute Time Trial

09.10.10

TGIF
Thank God its Fran!!!

CFFM
"Fran" 21-15-9
Thrusters @ 65/95
Pull Ups

CFFB SWOD
Power Clean 5 x 3 @ 90% of 3-RM

CFFB DWOD
10 rds for time of
5 strict dead hang pullups
5 DB thrusters @ 50lbs
5 burpees

CFGames Prep, Wk 6, WOD 23:
"Fran"

09.08.10

McDonald's hamburgers don't age?

http://www.good.is/post/mcdonald-s-hamburgers-don-t-age

CFFM

For time:

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

KBS @ 16k/24k

Toes-2-Bar

Push Ups w/hand release

CFE Wk 3, WOD 7:

10 x 100-Meter Sprints on the minute

CrossFit Football SWOD

Press 5 x 5 @ 90% of 5-RM

CrossFit Football DWOD

21-15-9

Back Squat @ 225lbs

Ring Dips

CFGames Prep - Off/Rest

09.08.10

Special J and MK ... Hero WOD "Randy" ... "Murph" is coming this Saturday, September 11th

CFFM

For time

Row 1000-Meters

50 Burpees

Row 1000-Meters

CrossFit Football - Off/Rest

CFGames Prep, Wk 6, WOD 22:

"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB

AQAP, 3x12 of ea:

KB Renegade Row

One arm supinated reverse ring fly

Triceps Kickbacks

One arm bent over reverse fly

One arm/leg RDL

One leg swiss ball leg curl

One leg revese hyperextension

Superman - Opposite Arm/Leg

Rest 5:00-10:00 minutes

Row 5k or CFE or CFFM DWOD

09.07.10

Fight Gone Bad V coming to CrossFit Fort Myers, Saturday September 25th!!!

CFFM

"Running Bear"

AMRAP in 20 minutes of

7 reps of the Bear Complex @ 63/95lbs

Run 400-Meters

CrossFit Endurance Week 3, WOD 6:

3 x 1000 Meters w/2 minute rest

CrossFit Football DWOD:

4 rds for time/load/reps of

Max Rep Bench Press @ 225lbs (scale accordingly)

Max Rep Strict Dead Hang Pull Ups

15 Wall Ball Sit Ups @ 14lbs

CFGames Prep Week 6, WOD 21:

"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB.

AQAP

One Arm Bench Press 3x12

One Arm Chest Fly 3x12

One Arm Shoulder Press 3x12

One Arm Lateral Raise 3x12

One Arm Overhead Step Up (Opposite Arm/Leg) 3x12

Two Arm Lateral Lunge 3x12

One Arm Shrug 3x12

Windmill + Curl + Pick Up 3x10

Turkish Get Up 3x6

Rest 5:00 min, then...

4 x 400-Meter Sprints, rest 2:1 or CFE

09.03.10

CFFM
From CF HQ 08.26.10
21-18-15-12-9-6-3 rep rounds for time of
Pull Ups
Handstand Push Ups

CrossFit Football SWOD “Deloading Week”
OFF

CrossFit Football DWOD
On the minute for 15 minutes
2 Deadlifts @ 75% of 1-RM
4 Burpees

CrossFit Games Prep, Wk 5, WOD 20
“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to peform all reps unbroken (like the Bear complex) use straps if necessary.
Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps

09.02.10

CFFM
Max Effort Front Squat
5-5-5-3-3-3
Reference 07.16.10 and 07.08.10
Rest 5:00 minutes then...
6 x 400-M Sprints, Rest-2-Work Ratio 2:1, Maximal Effort!!

Endurance Team Half Marathon Training, Wk 2, WOD 4
:20 seconds ON, :10 seconds OFF x 16 rds

CrossFit Football SWOD “Deloading Week”
Front Squat 5 x 3 @ 70% of 3-RM

CrossFit Football DWOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch @ 95lbs
Sprint 100-Meters

CrossFit Games Prep, Wk 5, WOD 19
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps