CFFM Closed 12.25.10-01.02.11

CFFM re-opens Monday, January 3rd. Enjoy the short break from training, rest up and be safe :)

12.24.10 Last WOD of the year @ CFFM

Operation Red Wing 2005. Team leader Lt. Michael P. Murphy was awarded the Medal of Honor for exposing himself to enemy fire to reach higher ground from which to transmit a call for backup.

Morning classes only @ 5am/6am/8am/9am

"Murph"
For time:
Run 1-mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1-mile

12.23.10

CFFM >

"The CrossFit Total"

1-Rep Max @
Back Squat, Press, Deadlift
----------
CFFB >
1-Rep Max Bench Testing
----------
CFG Phase II Wk 11 >
DWOD:
"The CrossFit Total"

12.22.10 Mobility WOD Wednesday

Today we are going to hit it ALL. We'll scroll through and tag the best of K-Star's recent posts, hitting the legs, hips, back, and shoulders. Why, you ask? Because tomorrow we'll be attacking The CrossFit Total people!

12.21.10

Josh performs the Again Faster challenge WOD: 2-k Row ... ugh!!! Good job JW!

CFFM >
"Rowing Splits"
4 rds
Row 1000-Meters, Rest 2:1
----------
CFFB >
Off/Rest - extra rest this week to be ready for 1-RM Bench testing on Thursday. Take today and tomorrow off. Active recovery/stretch/foam roll/Mobility Wod.
----------
CFG Phase II, Wk 11 >
DWOD:
For time
50 Double Unders
15 Thrusters @ 75/115
40 Double Unders
12 Thrusters @ 75/115
30 Double Unders
9 Thrusters @ 75/115
20 Double Unders
6 Thrusters @ 75/115
10 Double Unders
3 Thrusters @ 75/115
----------
CFE > CFFM "Rowing Splits"

12.20.10

CFFM >
"Isabel"
30 Snatches for time @ 95/135
+
3-mile easy run or CFE
----------
CFFB >
*No strength work today, save it up for 1-RM Bench testing on Thursday!
For time:
Back Squat 225lbs x 30 reps
Sprint 200-Meters
Push Jerk 135lbs x 30 reps
Sprint 100-Meters
Burpees x 30 reps
Sprint 50-Meters
----------
CFG Phase II Wk 11 >
SWOD:
"Isabel"
DWOD:
8 rounds of
Start the clock, every two minutes sprint 100-Meters.
Perform max rep pushups until the start of the next round.
Score total number of pushups completed in eight (8) rounds.
----------
CFE >
Tempo 85%-95%
Run 10k: First 5k @ 85% effort, second half pick up to 95% effort

12.18.10

CrossFit Football DWOD [from 12.14.10]
On the minute for eight (8) minutes perform:
3 Weighted Pullups AHAP
Max Rep Power Cleans @ 75% of 1-RM
*Record weights used and reps completed
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Saturday Classes @ 7:30am/8:30am/9:30am

12.17.10 TGIF!

Time for a good "Chipper WOD" ...

CFFM >
For time
30 Squat Cleans @ 95/135
Row 1000-Meters
50 GHD Situps
50 GHD Hypers
Run 800-Meters
Five rounds of Cindy*
[*5 pullups/10 pushups/15 air squats]
---------
CFFB >
WSBB Max Effort Bench
1.) 4-board Bench w/chains, 5-7 x 3-1
2.) DB Floor Press, Alternating L/R, 50lbs x 3 x max reps
3.) Supine Rope Pullups, feet elevated x 3 x max reps
4.) Rotator Cuff Internal/External Rotation L/R x 3 x 15
----------
CFG Prep Phase II, Wk 10 >
SWOD:
Face-2-Wall Handstand Holds + Pushups, 4 x max time/reps
~ Superset with:
Weighted Chinups (palms facing in), 4 x 3 AHAP
DWOD:
"Barbara"
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CFE > Off/Rest

12.16.10

CFFM >
Press Complex V 2.0
1.) Bench Press w/chains, 5-7 x 3-1, Max Effort
2.) Close Grip Bench Press, 2-3 x 10+ max reps, AHAP
3.) DB Shoulder Press, 2-3 x 10+ max reps, AHAP
+
CFE or 3-mile "easy" run, not for time
----------
CFFB >
SWOD:
Warm up to 85% of 1-RM Deadlift. Perform one rep on the minute for ten minutes.
DWOD:
For time
21-15-9
WBS @ 20lbs
SDLHP @ 95lbs
Box Jump @ 20"
----------
CFGames Prep Phase II, Wk 10 >
SWOD:
Front Squat 5-4-3-2-1
DWOD:
3 rds for time
10 KB Snatch Left @ 16k/24k
5 Standing Broad Jump (min 6-ft)
10 KB Snatch Right @ 16k/24k
5 Standing Broad Jump (min 6-ft)
15 Pullups (Kipping)
+
CFE or 3-mile "easy" run, not for time
----------
CFE >
"6x INTERVALS"
Run 6 x 800-meters at fastest possible pace never slowing more than 5-seconds per run, :90 second recoveries

12.14.10

CrossFit Games Final Event 2010 ... if necessary, could you climb a rope?
CFFM>
15 minutes AMRAP of
(70 Wall Ball Shot Buy-In)
1 Rope Climb Ascent
5 Burpees
10 KBS @ 16k/24k
----------
CFFB>
WSBB Dynamic Effort Bench
1.) Regular Grip Bench w/two sets of chains, 10 x 2 @ 72.5% of 1-RM
2.) 100 Curb Push Ups (Close Grip)
3.) Snatch Grip BB Bent Over Row 3-4 x 8-10 AHAP
4.) DB Front Lat. Raise alt L/R 3-4 x 8-10 AHAP
----------
CFGames Prep Phase II Wk 10>
SWOD:
Deadlift x 1 on the minute for ten minutes @ 85% of 1-RM
DWOD: CFFM
----------
CFE>
Row 10 x :30 max effort for distance, 1:30 recovery

12.13.10

From CFE HQ: 45 year old Australian, Jane Day, is all smiles as she completes her first Ironman at Ironman Western Australia in a blazing 11:48 including a 4:05 marathon split! Oh, did we mention she’s never run more than 13.1 miles?! Compliments of TriMax Fitness and The Cell!

CFFM >
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
Deadlift 1 x 5 @ 95% of 5-RM [Reference 12.02.10]
+
2-mile “easy” run or CFE
--------------------
CFFB >
SWOD:
Power Snatch 10 x 1 @ 85% of 1-RM*
*On the minute perform one power snatch @ 85% of 1-RM for ten rounds (ten reps)
DWOD:
3 rds for time of
20 KBS @ 2-pood
15 Burpees
10 Pullups (Kipping)
Sprint 40-yds
--------------------
CFG Prep Phase II Week 10
SWOD:
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
DWOD:
For reps and time complete:
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 15 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 10 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 5 reps
+
CFE
---------------------
CFE > TT D10, Run SC 1.5-Miles, LC 5-Miles, U 10-Miles

12.11.10

How cool is THIS going to be? CFFB Combine!

Saturday Classes @ 7:30am/8:30am/9:30am

CrossFit Football WOD from 12.07.10

5 rds for time

Deadlift 315lbs, 7 reps

Double Unders, 21 reps

12.10.10 - TGIF!

"Strike a POSE"

CFFM >

From CF HQ 12.08.10

3 rounds for time of

Run 400-Meters

15 Pullups

50 Air Squats

15 Pullups

----------

CFFB >

WSBB Max Effort Bench Day:

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

2.) 1-arm DB Bench Press Alternating L/R, 3 x 50lbs x max reps

3.) Strict Dead Hang Chinups (palms in), 3 x max reps

4.) DB Rear Lateral Raises, 3 x 20lbs x max reps

----------

CFGames Prep, Phase II, Wk 9 >

SWOD (after DWOD)

GHD Situps 4 x 25*

GHD Hypers 4 x 25*

*All sets/reps unbroken

DWOD

"Cindy"

----------

CFE >

Row or Run 5-K @ 85% Tempo

12.09.10

CFFM >

"Grace"

30 Clean N Jerks @ 95/135lbs for time.

(Any combination of Power Clean + Push/Split Jerk or Press from floor to full extension overhead)

----------

CFFB >

"Football Grace"

For time:

15 Clean N Jerks @ 155lbs

Run 200-M

10 Clean N Jerks @ 155lbs

Run 100-M

5 Clean N Jerks @ 155lbs

Run 50-M

----------

CFGames Prep, Phase II, Wk 9 >

SWOD:

Overhead Squat 1, 1, 1, 1, 1 AHAP

DWOD:

5-k Row (85% Tempo)

----------

CFE > Off/Rest

12.08.10

Solving front rack position problems ... get ready for some clean and jerks folks!

Wednesday classes: 6am and 8am

12.07.10

Steve Cotter: Kettlebell Snatch Technique

CFFM >

15 minutes AMRAP of

Row 250-Meters

7 KB Snatch Left

7 KB Snatch Right

15 Goblet Squats

*Practice the kettlebell snatch during warm-ups. If you do not feel confident with the technique then substitute a dumbbell. Go as heavy as possible with good form! Use the same kettlebell/dumbbell for the goblet squats.

----------

CFFB >

Westside BB Dynamic Effort Bench

1.) Wide Grip Bench Speed Reps 10 x 2 @ 70% 1-RM + Large Chains

2.) Close Grip Incline Bench Press 3-4 x 8-10 AHAP

3.) Close Reverse Grip BB Bent Over Row 3-4 x 8-10 AHAP

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

----------

CFGames Prep Phase II Wk 9

SWOD: Power Clean 5 x 1 @ 97% of 1-RM (Refer to 11.12.10)

DWOD: Sprint Intervals, Max Effort 10 x 100-Meters on the minute

----------

CFE >

3 sets of :15 seconds "On" and :15 seconds "Off" with 3-min recovery between sets (Max Distance/Effort)

12.06.10

3-board Bench Press, picture courtesy of Catalyst Gym

CFFM
Press Complex
1.) Work up to your 3-RM Bench Press, then...
2.) Work up to your 3-RM 3-Board Bench Press, then...
3.) Work up to your 3-RM Strict Press
+
1-mile easy run (post wod) or CFE
----------
CFFB
SWOD:
Face-2-Wall Handstand Holds, 4 x max time
Weighted Pullups, 5 x 3 AHAP
GHD Situps, 4 x 25
DWOD:
10 x 100-Meter Sprint on the minute, Max Effort
----------
CFG Prep Phase II, Wk 9
SWOD:
Press 1-1-1-1-1, AHAP
DWOD:
15 minutes AMRAP
2 Back Squats @ 135/225
10 Burpees
+
1-Mile easy run (post wod)
----------
CFE:
“Time Trial T8”
All times are at time trial (max effort) pace:
Short Course 20 min, Long Course 30 min, Ultra 1-hr

12.04.10

Buy your new CFFM T-Shirt from LIFE AsRx. Tees, tanks, long sleeves and thermals:

http://lifeasrx.com/asrx/crossfit-affiliate-gear/cfftmyers.html

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

On the minute for 12 minutes perform

3 Power Cleans @ 75% 1-RM

6 Burpees

*Foul = for every missed rep or incomplete round row 500-Meters

12.03.10

"For a legitimate box jump the hips must travel at least as high as when standing on the box." - CFHQ

CFFM

"Kelly"

5 rds for time of

Run 400-Meters

30 Box Jumps

30 Wall Ball Shots

----------

CFFB Westside BB Max Effort Bench

1.) Close Grip 4-board Bench Press, 5-7 x 3-1

2.) Supine BB Tri. Ext. (Skull Crushers), 3-4 x 8-10

3.) DB Renegade Rows, 3-4 x 8-10

4.) Plate Raises (Front Lateral), 3-4 x 8-10

----------

CFGames Prep, Phase II, Wk 8

SWOD: Power Snatch 8 x 2 @ 95% of 3-RM

DWOD: "Kelly"

----------

CFE: Rest

12.02.10

CFFM >
Back Squat 5 x 5 @ 92.5% of 5-RM [Refer to 10.07.10/11.08.10]
Deadlift 1 x 5 @ 92.5% of 5-RM [Refer to 11.18.10]
----------
CFFB SWOD >
*Complete five rounds of "The Bear" complex (seven reps per round) using 45#, 65#, 85#, 105#, 125#.
CFFB DWOD >
CFE > “Tabata Row” 20:10 x 8 Max Effort
----------
CFG Prep, Phase II, Wk 8
SWOD: Back Squat 5 x 5 @ 92.5% of 5-RM; Bench Press 5 x 3 @ 92.5% of 3-RM
DWOD: 3 rds Row 1-K, Rest 1:1, Max Effort, Never slow more than 3 seconds
----------
CFE >
“Tabata Row” 20:10 x 8 Max Effort