3.1.11

Tuesday, March 1
CFFM WOD [From CF HQ 2.20.11]
5 rounds for time of
45# Overhead BB Walking Lunge 50-ft
21 Burpees
Rest 5 minutes then...
GHD Situps 3-4 x 25 + GHD Hypers 3-4 x 25
----------
CFFB SWOD:
Power Clean 5x1
One Arm DB Rows 3 x max reps

CFFB DWOD:
Complete:
Sprint three 300 yard shuttles.
*Rest 5 minutes between efforts.
*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
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2.28.11

Monday, February 28
CFFM SWOD:
Front Squat + Push Jerk 5 x (3 + 1) AHAP
*Perform three front squats then jerk the weight on the last rep. Work up in weight to your heaviest set.

CFFM DWOD:
[Recovery] Row 2k @ moderate pace + jog 1-mile @ moderate pace
----------
CFFB SWOD:
Squat 5x1
Bench Press 5, 5, 5, 5, 5

CFFB DWOD:
Complete 3 rounds for time:
1 Box Jump @ 95% of 1 RM Box Jump
1 Pull Up @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
3 Pull Ups @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
5 Pull Ups @ 50% of 1 RM Pull Up
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Sinful Saturday

Read about Sam's inspirational story here http://talktomejohnnie.com/aggressive/rad

Saturday, February 26
CFFM/CFFB WOD:
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.
----------
CFG Prep, Phase III, Wk 8
CrossFit Benchmark Workout “Diane” 21-15-9 Deadlift @ 155/225 + HSPU

TGIF - Your Choice Of Punishment!

Friday, February 25
CFFM WOD:
[From CF HQ 02.21.11]
“Cindy”
AMRAP in 20 minutes of
5 pullups + 10 pushups + 15 air squats
or
“Mary”
AMRAP in 20 minutes of
5 handstand pushups + 10 pistols + 15 pullups
----------
CFFB DWOD:
On the minute
Perform 2 Power Snatches on the minute for 15 minutes.
*use 65%-75% of your 1 RM for workout
----------
CFFB SWOD:
Weighted Chin Ups 3 x max reps
*do after DWOD
-----------
CFG Prep, Phase III, Wk 8
1.) Active Recovery: (NFT/75%) Run 1-mile + Row 2k + Run 1-mile
2.) Yoga/Active stretch 1-hr

Thirsty Thursday + Curtis P = Awesomeness

Thursday, February 24
CFFM WOD:
“Curtis P”
1 rep = 1 Power Clean or Muscle Clean + Lunge Left + Lunge Right + Push Press, Jerk or Press
Rx’d weights = 70# women, 105# men
100 reps FOR TIME
----------
CFFB SWOD:
Front Squat & Jerk 5 x (3 + 1)
*perform 3 front squats, then jerk the weight on last rep
----------
CFFB DWOD:
Complete 7 rounds:
1 20 yard Pro Short Shuttle
10 Clapping Push Ups
10 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Pro Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.
----------
CFG Prep, Phase III, Wk 8
1.) Kettlebell Drills 15 minutes
2.) Work to 1-RM OHS
3.) WOD #1. (NFT/80%) 3 rounds of 3 x OHS @ 80% 1-RM + 5 Rope Climb Ascents + 30 DU
----break----
4.) WOD #2. (For time/100%) 21-15-9 of Power Clean (105#) & Pullups + 800-m Run + 9-15-21 of Push Jerk (105#) & Toes-2-Bar
5.) Sprint Intervals: 10 x 100-m every two minutes

Mobility WOD Wednesday

MWOD Classes/Open Gym available from 6am - 9am

Terrible Tuesday! FGB :)

Tuesday, February 22
CFFM
CrossFit Benchmark WOD “Fight Gone Bad”
----------
CFFB SWOD:
Deadlift 5 RM
Full Glute Ham Raises 3 x10
----------
CFFB DWOD:
Complete 10 rounds:
5 Seated DB Power Cleans 50 lbs
Sprint 20 yards
*walk back to DBs for recovery
----------
CFG Prep, Phase III, Wk 8
CrossFit Benchmark WOD “Fight Gone Bad”

Manic Monday! Get Some!

Monday, February 21
CFFM SWOD:
Power Snatch:
On the minute
Perform 2 Power Snatches on the minute for 15 minutes.
*use 65%-75% of your 1 RM for workout
*Reference February 7 & January 27
----------
CFFM DWOD:
CrossFit Benchmark WOD “Annie”
50-40-30-20-10
Double Unders
Situps
----------
CFFB SWOD:
Squat 10x2 @ 85% of 1 RM (45 seconds rest)
Floor Press 3 RM
Box Jumps 5x3 @ 85% of 1 RM Box Jump
----------
CFFB DWOD:
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
----------
CFG Prep, Phase II, Wk 8
1.) Jog 1-mile + 100 WBS
2.) Work to 1-RM Rack Jerk
3.) WOD #1. (NFT/80%) “Chipper” 15 x Rack Jerk @ 80% 1-RM + 20 Weighted Step Ups @ 95lbs (10 L/10 R) + 40 Walking Lunge Steps (20 L/20 R) + Row 1k
----break----
4.) WOD #2. (For time/100%) 5 rounds for time of 21 x Bench Press @ 135# + chains + 15 Pullups + 9 Clapping Pushups + 400m Run
5.) Jog 1-mile cool down, 200 Sit ups AFAP, Yoga/Active stretch

02.19.11 Roller Derby Day @ CFFM

Saturday, February 19
CFFM > Open Gym
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CFFB WOD
21, 15, 9 reps of:
DB Thrusters 50 lbs
KB Swings 2 pood
----------
CFG Prep, Phase III, Wk 6
1.) “Kaneohoe” For time: 100 Air Squats + Run 400M + 75 Thrusters (65#) + Run 800M + 50 Burpees + Run 1 Mile
2.) 90-105 min easy tempo run

02.18.11 TGIF "Buy-In/Cash-Out"

I'll say it again ... our girls are stronger than your boys!

Friday, February 18
CFFM WOD
5 rounds for time w/Buy-In AND Cash-Out
*Buy-In: 25 Burpees
10 x 1-Arm DB Thrusters (Left and Right) @ 30#/50#
15 x Chest-2-Bar Pull Ups
Run 400-Meters
*Cash-Out: 25 Burpees
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CFFB SWOD
Overhead Squat 8x2
Strict Chin Ups 3 x max reps

CFFB DWOD
Max Distance Broad Jump
*you have 6 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post max distance on broad jump & fastest times
----------
CFG Prep, Phase III, Wk 6
1.) Row 5k at moderate pace, rest 10 min, hydrate
2.) Yoga/Active stretch 15 min
3.) Row 5k at moderate pace

02.17.11 Jim Wendler "Worst Power Clean Form Ever"

...worst power clean form ever ... gotta love Jim Wendler!

Thursday, February 17
CFFM SWOD
Power Clean 1, 1, 1, 1, 1
Work up to 1-Rep Max!
*Reference January 6, 10, 20, and 31 for previous PC WOD’s.
CFFM DWOD = CFFB DWOD
----------
CFFB SWOD
Squat 5 x 1 @ 92.5% of 1-RM
Press 5, 5, 5, 5, 5 (RM) Set a five rep max.

CFFB DWOD
Complete:
Row for 5 minutes at a 20 stroke per minute pace
then...
Max Push Ups in 5 minutes
then...
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post total meters rowed & total push ups
----------
CFG Prep, Phase III, Wk 6
1.) Run 400-m + 50 DU + 50 OHS w/pvc
2.) Back Squat work to 5-RM w/chains, Press work to 5-RM
----break----
3.) WOD (For time/100%) 5 rounds of Run 800-m + 10 CNJ @ 135# + 20 KBS @ 70# + 30 Pullups
4.) 50 GHD S/U + 50 GHD Hypers + Plank holds 3 x 2 minutes

02.16.11 Mobility WOD Wednesday + Open Gym

02.15.11 Hero of the day: "Wittman"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Tuesday, February 15
CFFM WOD
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
----------
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
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CFFB SWOD
Bench Press 8x3 @ 80% of 1 RM (45 secs rest)
Strict Ring Dips 3 x max reps

CFFB DWOD
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean
Post best round, reps completed and loads used.
----------
CFG Prep, Phase III, Wk 6
1.) Sandbag drills 15 min
2.) Recovery wod @ 80%: AMRAP in 30 minutes of Row 250-m + 10 pistols + 10 burpees
3.) Yoga/Active stretch 15 min

02.14.11 Be My Valentine!

Time for heavy squats again folks!

Monday, February 14
CFFM SWOD
Back Squat 3 x 5 @ 90% of 5-RM. *Reference Monday, January 24th for recent 5-RM
Press 3 x Max Reps @ 60% of 1-RM Rack Jerk. *Reference Thursday, February 10th for recent 1-RM
Supine Ring Rows 3 x Max Reps
----------
CFFB SWOD
Front Squat 5 x 2 @ 90% of 3-RM
Box Jump 5 x 2 @ 90% of 1-RM

CFFB DWOD
Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
*Rest 45 seconds between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Post fastest round.
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CFG Prep, Phase III, Wk 6
1.) 21-15-9 pullups + air squats
2.) Work to 3-RM Snatch
3.) WOD #1. (NFT/80%) “Chipper” 15 x Snatch @ 90% 3-RM + 50 GHD Situp + 75 SDLHP @ 75#
----break----
4.) WOD #2. (For time/100%) AMRAP in 30 minutes of 5 HSPU + 10 Toes-2-Bar + 15 KBS @ 24-k
5.) 1-mile cool down run + Yoga/Active stretch

02.12.11: CF Hero WOD "Whitten"

Saturday, February 12
CFFM/CFFB/CFG Prep WOD:
“Whitten” - 5 RFT:
22 x Kettlebell swings (70#)
22 x Box jump (24 ")
Run 400 meters
22 x Burpees
22 x Wall ball (20#)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

02.11.11: TGIF Triple MOD Chipper

“TGIF Triple MOD Chipper”
Friday, February 11
CFFM WOD:
For time:
Back Squat x 30 reps @ bodyweight
Run 200-Meters
Burpee Pull Ups x 30 reps*
Run 400-Meters
SDLHP x 30 reps @ 53#/75#
Run 800-Meters
----------
CFFB SWOD:
Power Cleans 3, 3, 3, 3, 3
----------
CFFB DWOD:
Complete 10 rounds:
3 Weighted Pull Ups
3 Box Jumps @ 70% of 1 RM Box Jump
Sprint 10 yards
*Rest 40 seconds between rounds
----------
CFG Prep, Phase III, Wk 6
1.) Row 2k at moderate pace
2.) Interval Sprints: 6 x 400-m every 4 minutes
3.) 100 GHD Situps + 100 GHD Hypers. Stretch.

02.10.11: Calling all Jerks!

Thursday, February 10
CFFM SWOD:
Rack Jerk (Front/Back/Push or Split)
1, 1, 1, 1, 1 (1-RM)
*Work up to one rep max!
----------
CFFM DWOD:
Row 10-min TT (max distance in ten minutes/meters)
----------
CFFB SWOD:
Squat 10x2 @ 80% of 1 RM (45 seconds rest)
Rack Jerk 1, 1, 1, 1, 1 (1-RM) *Work up to one rep max!
----------
CFFB DWOD:
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
Post times and loads used to comments.
----------
CFG Prep, Phase III, Wk 6
1.) BB Complex x 4 rds (75# - 105#)
2.) Work to 3-RM Clean
3.) WOD #1. (NFT/80%): 5 rds of 3 x Clean @ 80% of 3-RM + 15 Toes-2-Bar + Suitcase Carry 50-M @ 135#
----break----
4.) WOD #2 (For time/100%): AMRAP in 30 minutes of 5 Push Press @ 115# + 10 Burpees + 15 Box Jumps @ 24”
5.) Jog 1-mile cool down. Yoga/Active Stretch.

02.09.11: Mobility WOD Wednesday/Open Gym 6am - 9am

After hitting "Karen" and the GHD bench yesterday take today to un-glue your hip flexors!

02.08.11: CF Benchmark WOD "Karen"

Tuesday, February 8
CFFM WOD:
“Karen” from CF HQ 02.06.11
150 Wall Ball Shots for time
Mat Frankel 5:17, Spencer Hendel 5:56 (30# ball)
Rest 5-10 min then...
100 x GHD Situps (partition reps as needed)
Plank holds 3 x max (various)
Active Stretch/Foam Roll
----------
CFFB SWOD:
Power Snatch 8 x 2 @ 90-95% of 1-RM
Weighted Pull Ups 3 x max reps, AHAP
----------
CFFB DWOD:
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Use 60%-70%& of last set of snatch from SWOD.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 2-minutes between sets.
Post weights used and number of drops to comments.
----------
CFG Prep, Phase III, Wk 6
1.) 2 rds of 50 WBS + 50 DU
2.) WOD (For time/100%) Run 1-mile + 8 rds of max rep pullups/max rep pushups/Row 250-M + Run 1-mile (use a weighted vest or ruck sack if possible)
3.) 100 flutter kicks + 100 leg levers + 100 superman

02.07.11: Triple Extension

Pause the video at 1:13 and note the triple extension ... Pisarenko = Awesome ... lets all strive to be awesome today!

Monday, February 7
CFFM SWOD:
Power Snatch 5 x 2 @ 90-95% of 1-RM
*Reference 01.27.11 for recent 1-RM
----------
CFFM DWOD = CFFB DWOD
----------
CFFB SWOD:
Squat 5x1
Close Grip Bench 5, 5, 5, 5, 5
----------
CFFB DWOD:
Complete 5 rounds:
Max Push Ups
Sprint 50 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
*The rest & recovery for this workout is the 50 yard walk back to your starting position.
Post total push ups to comments.
----------
CFG Prep, Phase III, Wk 6
1.) Kettlebell Drills 15 min
2.) Work to 1-RM Deadlift w/chains
3.) WOD #1 (NFT/80%) 10 rounds of: 1 Rope Climb Ascent + 5 DL @ 225# (+ chains) + 15 KBS @ 70#
----break----
4.) WOD #2 CrossFit Benchmark Workout “Lynne” 5 rds of bodyweight bench press + max rep pullups for total score
5.) 100 Toes-2-Bar + Plank holds 2 x 2 min

02.05.11 "Holbrook"

Saturday, February 5
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
----------
Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).
Post fastest and slowest rounds to comments.
----------
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
----------
CFG Prep, Phase III, Wk 5
1.) 1-hr of Yoga
2.) 75-90 minute easy tempo run or trail run

02.04.11 "Dead Reckoning"

Friday, February 4
“Dead Reckoning”
CFFM WOD
3 rounds for time of
Deadlift x 10 @ 155#/275#
Burpees x 25
Double Unders x 50
----------
CFFB SWOD
Bench 8 x 3 @ 75% 1-RM w/:45 sec rest
One Arm Dumbbell Rows 3 x Max Reps, AHAP
----------
CFFB DWOD
“The Ensign”
AMRAP in 3 minutes of
3 x Power Clean @ 155#
6 x Pushups
9 x Air Squats/Ring Dips
*Perform air squats on rounds 1, 3, and 5. Perform ring dips on rounds 2, 4, and 6.
*6 rounds resting 1-minute between the 3-minute rounds.
----------
CFG Prep, Phase III, Wk 5
1.) ROM Drills & 1 mile warm up run
2.) WOD (For time/100%) 1,000M row + 50 x Thruster (95#) + 1,500M row + 50 x Burpees + 2,000M row
3.) Interval Sprints 8 x 200-m every three minutes

02.03.11 "CFFB Off-Season @ 100%!"

Everyone is a Footballer today!

Thursday, February 3
“CrossFit Football - Off Season @ 100%!”
CFFM/CFFB SWOD
Front Squat 3, 3, 3, 3, 3
Full Glute Ham Raise 3 x 15
----------
CFFM/CFFB DWOD
5 x Sprint 20-yds
5 x Sprint 15-yds
5 x Sprint 10-yds
*Maximal effort. Rest :30 seconds between sprints.
----------
CFG Prep, Phase III, Wk 5
1.) Sand Bag Drills 15 minutes
2.) Work to 1-RM OHS
3.) WOD #1 (NFT/80%) 5 rounds of: 3 x OHS @ 80% 1-RM, 15 x Muscle Snatch @ 95#, 6 x 20-yd Push-Up Sprint Starts
----break----
4.) WOD #2 (For Time/100%) 5 Rounds of: 5 x (5 pull-ups, 10 push-ups, 15 air squats) + Run 400M
5.) 2 x 2 min max rep situps, Active Stretch or Yoga

02.02.11 Mobility WOD Wednesday