11.01.10

MK crushes her first Strongman competition!!!

CFFM

Learn & Practice the Split Jerk

2, 2, 2, 2, 2, 2, 2

Assistance Strength Work

Handstand Holds, 4 x Max Time

Weighted Pullups, 4 x Max Reps & Load

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

CFFB

SWOD:

Deadlift 315lbs Max Reps in 1-Min.

DWOD:

3 rds for time of

12 DB Power Snatch Left

12 DB Power Snatch Right

12 Pushups

25 Double Unders

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

CFG Prep, Wk 4, WOD 14

SWOD:

Back Squat 5 x 5 @ 85% of 5RM [Refer to 10.11.10]

DWOD:

"The Volkswagon"

For time: 21-15-9

Bench Press*

Pullups

*Men use 100% of BW, Women use 80% of BW

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

CFE

6 x 400-Meters, 2 min rest, all within 3-sec.

No Classes Saturday 10.30.10

9am photo/video shoot by "Feel Our Affect" - all CFFM clients are invited to participate. You can squeeze in an unscripted WOD, we'll need people to be getting sweaty for the camera!

Visit "Feel Our Affect" online and support our local businesses. http://www.feelouraffect.com

10.29.10

*No classes Saturday. 9am photo/video shoot with Feel Our Affect!

CFFM

On the minute for 12 minutes

2 Power Snatch [Refer to 10.14.10]

4 Burpees

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

CrossFit Football - Westside Barbell Max Effort Bench Day

1.) 4-Board Bench Press 5-7 x 3-1

2.) 30-degree Incline DB Bench Press 5-7 x 50lbs Max Reps (2 sec. pause @ bottom/top)

3.) Supine Ring Pullups 5-7 x Max Reps

4.) BB Front Lateral Raise 3-4 x Max Reps

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

CFGames Prep, Phase II, Wk 3, WOD 13

For time:

50 Wall Ball Sit Ups

21 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

35 Wall Ball Sit Ups

15 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

20 Wall Ball Sit Ups

9 Ring Dips

100-ft Suitcase Carry Left (95/135)

10 Burpees

100-ft Suitcase Carry Right (95/135)

10.28.10

Why do we pay such critical attention to detail regarding our back squats?


... so your backsides look like this!!!

CFFM

Back Squat 5 x 5 "Across" @ 85% of 5-RM [Refer to 10.07.10]

Assistance "Glute" Work:

Weighted BB Step Ups 4 x 10 [L & R, AHAP]

Assistance Core Work:

L-holds from pullup bars, 4 x max time

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

CrossFit Football SWOD:

Overhead Squat 3, 3, 3, 3, 3* Work up to a Three-Rep Max

CrossFit Football DWOD:

Row 1-min On/1-min Off for Max Distance!

10 rds

3-k minimum or foul = 1 Burpee for every 10-Meters short!

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

CFG Phase II, Wk 3, WOD 12

SWOD:

Press 5, 5, 5, 5, 5* [Establish Five-Rep Max!]

DWOD: CFE only

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

CFE

Max Effort - 400m, 800m, 1600, 800m, 400m, Rest/Work 1:1

MWOD Wednesday Posterior Chain 10.27.10

MWOD Wednesday Posterior Chain

10.26.10

http://www.ironeve.com

CFFM

20 minutes AMRAP of

[1000-Meter Row Buy In]

5 Burpees

10 Pullups

15 Air Squats

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

CFFB - Westside Barbell Dynamic Bench Day

1.) Close Grip Floor Press w/chains 8 x 3 @ 65%

2.) Alternating Dumbbell Bench Press 5 x Max Reps @ 50lbs

3.) Weighted Pullups 5 x Max Reps [AHAP]

4.) Rear DB Lat. Raise 3-4 x 8-10

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

CFG Prep Phase II, Wk 3, WOD 11

SWOD [performed after DWOD]

"Death by pushups x 2s"

GHD Situps 4 x 25

DWOD

On the minute for 12 minutes

2 Power Snatch @ 90% of 3-RM [Refer to 10.19.10]

4 Burpees

10.25.10

CFFM

Power Clean + Push (Power) Jerk

2, 2, 2, 2, 2, 2, 2

Assistance Strength/Core Work:

GHD Situps 4 x 25

Good Mornings 4 x 10 [AHAP]

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

CrossFit Football SWOD

Power Clean

5 x 3 @ 90% of 3-RM [Refer to 10.07.10]

CrossFit Football DWOD

Windsprints! [Rest as needed between sprints, maximal effort]

100-M

80-M

60-M

40-M

20-M

40-M

60-M

80-M

100-M

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

CFGames Prep, Phase II, Wk 3, WOD 10

SWOD

Front Squat Drop Set x 3:

[Refer to 10.14.10 for 3-RM]

Set 1.) @ 85%, Set 2.) @ 75%, Set 3.) @ 65%*

*Warm up and load the bar to 85% of 3-RM. Perform as many unbroken reps as possible then rack the bar. Immediately strip weight down to 75% and continue. Rack the bar, immediately strip weight down to 65% and continue. Record total number of reps. [Maximum 1-min rest between drops]

DWOD: CFE only

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

CFE

6 x 3-min for max distance. Rest 1-min after odds, rest 3-min after evens. Record max distance.

10.22.10 TGIF - CF Benchmark "EVA"

Eva T. performing "Nate"... today we are performing "Eva"... Get Some!!!

CFFM

"Eva"

5 rounds for time of

Run 800-Meters

30 Kettlebell Swings @ 1.5-pood/2-pood

30 Pullups

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

CrossFit Football - Westside Barbell Max Effort Bench

1.) Close-grip 3-board bench w/225lbs max reps

2.) Wide-grip incline (45-degree) bench, 3-4 x 8-10** max reps

3.) Supine rope pullups, 3-4 x 8-10** max reps

4.) "Cuban" press, 3-4 x 8-10** max reps

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

CFG Phase II, Wk 2, WOD 9

SWOD:

Power Clean 3, 3, 3, 3, 3* - Establish Three-Rep Max

DWOD:

"Eva"

~~ or ~~

Sledgehammers, one min. on/one min. off x 12 rds

10.21.10

CFFM

Strict Press 5, 5, 5, 5, 5* Work up to a new five-rep max!

Assistance Strength/Core Work:

Floor Wipers 5-7 x 8-10, AHAP

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

CrossFit Football SWOD

Back Squat 5 x 5 @ 87.5% of 5-RM, Refer to 10.04.10

CrossFit Football DWOD

12 minutes AMRAP of

5 Hang Power Cleans @ 155lbs

10 Hand-Release Pushups

15 GHD Hip Extension

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

CFG Phase II, Wk 2, WOD 8

SWOD:

Back Squat 5 x 5 @ 82.5% of 5-RM, Refer to 10.11.10

DWOD:

12 minutes AMRAP of

5 reps "Anyway Overhead" @ 95/135lbs

10 Hand-Release Pushups

15 GHD Hip Extension

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

CFE

[for max distance]

3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on

10.20.10 - Mobility WOD Wednesday - Shoulders!

Test: Shoulder Retraction/Hip Impingement

1.) 2-3 min per side with horizontal abduction rib mob

2.) 1-2 min per side with elbow flexion

3.) 2 min per side with hip capsule

Re-Test Shoulder Retraction/Hip Impingement

10.19.10

"Super Star!" ... nice ladies :)

CFFM

3 rds, 1 minute at each station for max reps with a 1 minute break after each round. Think Fight Gone Bad okay?

1.) Calorie Row

2.) Box Jumps

3.) Push Ups

4.) Double Unders

5.) Burpees

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

CrossFit Football

Westside Barbell Dynamic Effort Bench:

**Rotator Cuff Warm-Up**

1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps

2.) DB Tate Press, 5-7 x 8-10

3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10

4.) DB Front Lateral Raise, 3-4 x 8-10

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

CFG Phase II, Wk 2, WOD 7

SWOD

Power Snatch 3, 3, 3, 3, 3* Establish three-rep max!

DWOD

One minute on/one minute off for 12 minutes:

25 sledgehammer strikes

~~ or ~~

"Eva"

[[If you are running the 5k time trial this Saturday, you should perform Eva today and the sledgehammer wod on Friday.]]

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

CFE: Team 10 x 400-Meters

10.18.10

Maintaining the proper back angle during a set of deadlifts is crucial. Thats why we don't bounce the plates between reps!

CFFM

Deadlift 5-RM. Warm-up and build to a new Five-Rep Max DL. [One maximal set of five!]

Assistance Strength/Core Work:

Learn and practice the Turkish Get Up [TGUP]

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

CrossFit Football

SWOD:

Deadlift 5-RM.

DWOD:
One minute on, one minute off for 12 minutes:

25 Sledgehammer Strikes*

*Foul = 5 burpees per miss

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

CFGames Prep, Phase II, Wk 2, WOD 6

SWOD:

Bench Press 5, 5, 5, 5, 5* Establish Five-Rep Max!

DWOD:

[From CF HQ 10.04.10]

50 Back Squats @ 65/95, 5 rope climbs

40 Back Squats @ 85/115, 4 rope climbs

30 Back Squats @ 105/135, 3 rope climbs

20 Back Squats @ 115/155, 2 rope climbs

10 Back Squats @ 125/175, 1 rope climb

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

CFE:

Team 10 x 400-Meters

10.16.10 Saturday classes 7:30am/8:30am/9:30am

Ladies got squat? Picture courtesy of CrossFit Football

CFFB DWOD:

10 rds for time of

Back Squat 65% of 1-RM, 3 reps

Ring Dips, 6 reps

10.15.10

Footballers, take note of the JM press as demonstrated by Dave Tate.

CFFM WOD

20 minutes AMRAP of

Run 400-Meters (once)

10 Burpees

100-ft Walking Lunges

10 Burpees

Sprint 200-Meters

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

CFFB - Westside Barbell Max Effort Bench Day

1.) Medium Grip Bench w/Chains, 5-7 x 3-1

2.) JM Press, 5-7 x 10++ max reps

3.) Kipping Pullups (open shoulders!!), 5-7 x max reps

4.) Rear lateral DB raise on bench, 3-4 x 10++ max reps

*Rest as long as needed to fully recover between sets. 5-6 minutes for ME work. 3-4 minutes for assistance work as a general rule of thumb.

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

CFGames Prep, Phase II, Wk 1, WOD 3

SWOD:

Weighted Pullups 3, 3, 3, 3, 3 AHAP

Plank holds feet on SB 4 x 1 min.

DWOD: CFFM WOD

10.14.10

CFFM Strength WOD

Muscle Snatch + Overhead Squat

3, 3, 3, 3, 3

Assistance Strength Work:

GHD Situps 4x20

GHD Hip Ext. 4x20

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

CFFB SWOD

Front Squat 3, 3, 3, 3, 3* Work up to a new 3-Rep Max

CFFB DWOD

On the minute for 12 minutes perform:

2 Power Cleans @ 85-90% of 1-RM

4 Burpees

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

CFGames Prep, Phase II, Wk 1, WOD 3

SWOD:

Front Squat 3, 3, 3, 3, 3* Work up to a new 3-Rep Max

DWOD

On the minute for 12 minutes perform:

2 Power Cleans @ 85-90% of 1-RM

4 Burpees

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

CFE

3 rds of 200-Meters, 400-Meters, 800-Meters, Rest 1:1

10.13.10 - No evening classes tonight. 6am/7am/8am only.

Mobility WOD Wednesday! Follow along with KStar - "Snatch Prep"

1.) Test - bottom position of snatch balance

2.) 2 min leg press mob

3.) 2 min ea. leg figure four on wall

4.) 2 min ea. straight leg door frame hammy

5.) Retest - bottom position of snatch balance

Also, we'll play around with some handstand holds....

10.12.10

Attention CrossFitters: No classes this Wednesday evening 10.13.10, 6am/7am/8am ONLY, thanks!

CFFM

"Jackie"

For time

Row 1000-Meters

50 Thrusters @ 45lbs

30 Pullups

----------

*Optional Rd 2 (not for time)

Row 500-Meters

35 Thrusters

20 Pullups

----------

*Optional Rd 3 (not for time)

Row 250-Meters

20 Thrusters

10 Pullups

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

CFFB - Westside Barbell Dynamic Effort Bench Day

1.) 3-Board Wide Grip Bench @ 65% of 1-RM, 8 x 3

2.) Floor Press, Close Grip, AHAP 5-7 x 3-1

3.) Supine Ring Pullup, Max Reps to failure 5-7 sets

4.) DB Side Lateral Raise, AHAP 3-4 x 8-10

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

CFGames Prep, Phase II, Wk 1, WOD 2

SWOD:

Deadlift 5-RM*, Establish a new 5-Rep Max

DWOD:

12 minutes AMRAP of

1-Arm KB/DB Power Snatch + OHS, 7 reps Left/7 reps Right, AHAP

Box Jumps @ 20"/24", 7 reps

10.11.10

CFFM SWOD

Bench Press 5, 5, 5, 5, 5*

*Work up to a Five-Rep Max Effort. Start at 65-70% of 1-RM.

Assistance Strength Work:

Barbell Bent Over Rows 3-5 sets of 8-10 reps, AHAP

Parallete Push Ups 3-5 sets of 8-10 reps, one count @ top/one count @ bottom

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

CFFB SWOD

Power Snatch

3, 3, 3, 3, 3*

*Work up to a Three-Rep Max Effort.

CFFB DWOD

"666"

For time:

6 rounds of

Walking Lunge @ 100lbs, 6 Left/ 6 Right

6-ft Standing Broad Jump, 6 reps

Sprint 40-yds

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

CFG Phase II, Wk 1, WOD 1

SWOD

Back Squat 5, 5, 5, 5, 5*

*Work up to a Five-Rep Max Effort. Check back to Starting Strength Numbers.

DWOD + CFE

For time:

15-12-9-6-3

Push Jerk [@ 5-RM Press]

Ring Dips

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

CFE

"Minute Ladder"

1 min on/1 min off/1 min on/:50 sec off/1 min on/:40 sec off/1 min on/:30 sec off/1 min on/:20 sec off/1 min on/:10 sec off

10.09.10

Are you ready for some Football?!?!

Saturday morning classes available @ 7:30am/8:30am/9:30am

CFFB DWOD

Tabata Sledgehammer Strikes (L/R)

Rest 1-Minute

Tabata Burpees

Rest 1-Minute

Tabata Sledgehammer Strikes (L/R)

*Score lowest rounds for total

10.08.10

CFFM - Intervals

3 rds of

2 minutes on/1 minute off @ each station for max reps:

Push Press @ 63/95

C2 (Calories)

Rope Climb Ascents

*Remember the foot hold techniques we practiced Wednesday? Put them to good use, show us whatcha got!

CFFB - Westside BB Max Effort Bench

1.) 3-board Bench Press w/Regular Grip, 5-7 x 3-1 Max Effort

2.) Supine DB Triceps Extensions, 3-4 x 10+ Max Reps

3.) BB Bent Over Rows, 3-4 x 10+ Max Reps

4.) Front Lateral DB Raises, Alternating L/R, 3-4 x 10+ Max Reps

CFG Prep, Wk 10, WOD #40

"Chelsea"

10.07.10

"Rip's Tips" proper bar placement for low-bar back squat.

CFFM - SWOD

Back Squat 5, 5, 5, 5, 5

Warm-up and establish a new 5-Rep Max! Start your first set of five reps at approximately 70% of your one rep max and work up form there.

Assistance Strength Work:

Good Mornings 3-5 x 10-12 [AHAP]

Toes-2-Bar 3-5 x 10-12

CFFB - SWOD

Power Clean 5 x 3 @ 85% of 3-RM

*3-Position Cleans. Each set of three = 1 rep from floor + 1 rep from low-hang + 1 rep from high-hang. Technique ... Technique ... Technique!!!

CFFB - DWOD

AMRAP in 12 minutes of

[1rd =]

1 Deadlift @ 275lbs

1 Strict Pullup

2 Deadlift @ 275lbs

3 Strict Pullup

3 Deadlift @ 275lbs

5 Strict Pullup

*Work on perfect ROM for pullups - try to reach chest-2-bar if possible - no drops or bounces from DL - release your grip at bottom of each DL!

CFGames Prep, Wk 10, WOD #39

"Jackie"

10.06.10 - Mobility/Gymnastics Skills

This is an early post - you have two videos to watch before tomorrow: KStar's Hip Flexion/External Rotation (09.03.2010) and Rope Climb Techniques from CrossFit Cape Cod.

Refer to Mobility WOD Website for further explanation/instruction on tomorrow's MWOD: http://mobilitywod.blogspot.com/2010_09_03_archive.html

Next, Rope Climb Technique courtesy of CrossFit Cape Cod

10.05.10

CFFM - WOD "Swinging Cindy"

AMRAP in 20 minutes of

3 rds of "Cindy" (see above Video, 5 pullups/10 pushups/15 air squats)

25 Kettlebell Swings @ 16-k/24-k

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

CFFB - SWOD

Westside Barbell Training/Dynamic Effort Bench

1.) Speed Bench - Various Grips w/Chains @ 65% for 8 x 3

2.) Rack Lockouts 5-7 x 3-1 (AHAP)

3.) Weighted Pullups 5-7 x 3-1 (AHAP)

4.) Rear Lateral DB Raises 3-4 x 8-10

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

CFG Wk 10/WOD 38 "Unilateral"

Monday, Oct. 4 - New 12-Wk Strength Cycle!

CFFM - SWOD

Power Clean

3, 3, 3, 3, 3 - Warm up and build to a 3-Rep Max

Assistance Strength Work

GHD Sit Ups 4 x 20

GHD Hip Extension 4 x 20

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

CFFB - SWOD

Back Squat

5 x 5 @ 85% of 5-RM

CFFB - DWOD

For time:

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

KBS @ 1.5 Pood

Sprint 40-yards

*Complete KBS and in-between sets sprint 40-yds.

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

CFGames Prep, Wk 10, WOD #37

"Unilateral"

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

CFE

3 x 1-mile; 1st @ 80%, 2nd @ 90%, 3rd @ 100%