Open Gym Week 03.28-04.02

Special Schedule for Open Gym Week:
Monday/Wednesday/Friday from 6am - 9am and 5pm - 7pm
Saturday from 8am - 10am

Next training cycle begins Monday, April 4th!!!

Benchmark Week WOD #5 "Nasty Girls & Boys"

Nasty Girls/Boys:
3 RFT of
50 x Air Squats
7 x Muscle Ups
10 x Hang Power Clean @ 95#/135#

Benchmark Week WOD #4 "Grace" OR "Isabel"

Grace: 30 CNJ (Power Clean/Push Jerk) for time @ 95#/135#



Isabel: 30 Power Snatch for time @ 95#/135#

Benchmark Week WOD #3 "Helen"

Helen:
3 RFT of
Run x 400-m
KBS x 21 @ 16k/24k
Pull Ups x 12

Benchmark Week WOD #2 "Diane"

Diane:
21-15-9 for time of
Deadlift @ 155#/225#
Handstand Push Ups

Benchmark Week WOD #1 "Fran"

Fran:
21-15-9 for time
Thrusters 65#/95#
Pullups

03.19.11

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

03.18.11

Get ready to ... Overhead Squat!

CFFM WOD:
"Nancy"
5 rds for time of
Run 400-Meters
15 x Overhead Squats @ 65#/95#

CFFB:
SWOD [Rest/Off]

DWOD
AMRAP in 15-minutes of
Deadlift x 5 @ 315#
1-Arm KB Hang Power Clean x 10 Left/10 Right @ 2-pood (70lbs)

CFG:
Open Sectionals WOD #1
AMRAP in 10-minutes of
30 DU
15 "Ground to Overhead/Anyway Overhead" @ 55#/75#

03.16.11 Day of Rest/Mobility & Extra Early Post

A special extra-early post for Thursday, March 17th. We are celebrating St. Patty's day by lifting some H-E-A-V-Y weights!

The CrossFit Total
1-RM of Back Squat, Press, and Deadlift.

**Wednesday should be a complete rest day with the exception of technique or mobility work. Sort through some of the older video clips and mash-up all the big prime movers: glutes, quads, hamstrings, lower and upper back, etc.

03.15.11

Tuesday, March 15
CFFM WOD:
AMRAP in 15-minutes of
Row 300-Meters
15 x KBS @ 16k/24k
7 Burpees
-------
CFFB SWOD:
Deadlift 5-RM
Supine Ring Pullups 3 x max
-------
CFFB DWOD:
Complete:
4 x 2 Max Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
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.
-------
CFG Open Sectionals Wk #1
SWOD:
Bench Complex
1. Work up to 1-3 RM Bench Press
2. Work up to 1-3 RM 3-board Press
3. DB Bench 3 x max reps, AHAP

DWOD = CFFM WOD

03.14.11

Monday, March 14
CFFM:
SWOD - Power Clean 3,2,2,1,1,1 Set a New 1-RM! [Refer to 2.17.11]
DWOD - CFE [10 x 100-Meters on the minute]
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CFFB:
SWOD - Back Squat 10x2 @ 85% of 1-RM w/:45-sec rest.
DWOD - As many rounds as possible in 10 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions
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CFG Open Sectionals Wk #1!
SWOD:
Power Clean 3,2,2,1,1,1 Set a New 1-RM!
DWOD:
CFE [10 x 100-Meters on the minute]

03.12.11

Complete 5 rounds for time of:

3 Deadlifts 315 lbs
5 Handstand Push Ups
Sprint 50 meters

03.11.11

CFFM WOD:
For time complete
Run 400-Meters
2 x Rope Climb Ascent
6 x rounds of "Cindy"
Run 400-Meters
4 x Rope Climb Ascent
4 x rounds of "Cindy"
Run 400-Meters
6 x Rope Climb Ascent
2 x rounds of "Cindy"
Run 400-Meters
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CFFB SWOD
Power Snatch 8 x 2
1-arm db rows, 3 x max reps @ 50#, try to beat last effort

CFFB DWOD
AMRAP in 12 minutes of
7 x 1-arm kettlebell power snatch Left
7 x 1-arm kettlebell power snatch Right
7 x Wall Ball Shot
7 x GHD Situp
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CFG Prep, Tapering Week #2
DWOD = CFFM

03.10.11

Great resource for Coach Rip's videos here: Squat Videos

CFFM SWOD [Refer to 02.14.11]
Back Squat 3x5 add 5lbs from last workout.
Press 3x5 add 2-5lbs from last workout.
CORE WORK:
GHD Situps 3-4 x 20-25
GHD Hypers 3-4 x 20-25
----------
CFFB SWOD
Back Squat 5 x 1 @ 85% 1-RM
Floor Press 5, 5, 5, 5, 5 (RM)

CFFB DWOD
5 rounds (not for time)
Max rep towel or rope pullups
Sprint 100-yds
----------
CFG Prep, Tapering Wk #2
SWOD = CFFM SWOD + CORE WORK
DWOD = 30-min gymnastics skill practice

03.09.11

Hot, nervy pain ...

Mobility WOD Wednesday, classes @ 6am, 7am and 8am only!

03.08.11

There are many different ways to progress to a full handstand pushup! Picture courtesy of Snoridge CrossFit.

Tuesday, March 8
CFFM WOD
4 RFT
7 x Handstand Pushup
15 x Deadlift @ 155#/225#
30 Walking Lunge Steps [15 Left/15 Right]

CFFB SWOD
Rack Jerk 1,1,1,1,1 (RM)
Full GHD Situp 3 x 8

CFFB DWOD
AMRAP in 8 minutes of
3 x Power Clean @ 65% 1-RM
6 Toes-2-Bar

CFG Prep, Tapering Week #2:
SWOD (After DWOD)
Muscle Snatch 5,3,3,2,2,1
Snatch Push Press 5,3,3,2,2,1

DWOD = CFFM WOD

03.07.11

Triple Extension! Follow the link for a cool vid on the power snatch:
http://www.nsca-lift.org/videos/PowerSnatch/defaultpowersnatch.shtml

Monday, March 7

CFFM SWOD - Power Snatch 3,2,2,1,1,1 Set a New 1-RM! [Refer to 2.21.11]

CFFM DWOD - Windsprints! 1x20yd, 1x40yd, 1x60yd, 1x80yd, 1x100yd, 1x80yd, 1x60yd, 1x40yd, 1x20yd -- maximal effort, walk back is your rest

CFFB SWOD

Front Squat 1, 1, 1, 1, 1
20 minutes from Gymnastics WOD Library

CFFB DWOD
Complete:
5 x 1 max height box jump with 25 lbs DB's in hands
then...
3 x max reps strict pull ups w/ 50 lbs
*rest as needed between efforts on jumps and pull ups.
Post max height box jump and total pull ups to comments.

CFG Prep Tapering Week #2:
SWOD:
Clean and Jerk 3,2,2,1,1,1
Front Squat 3,3,3,3,3
Bent Over Row 5,5,5,5,5

3.5.11

"Give me a close spot on this one..."

CFFM/CFFB WOD
Complete:
One round of max rep handstand pushups, then...
Three rounds of max rep front squat @ 155# + 20-yd bear crawl.
*There is no time component for this wod - go for max reps on each round!!

3.4.11

Friday, March 4
CFFM WOD
AMRAP in 20 minutes of
Run 400-Meters
21 x KBS @ 16-k/24-k
12 x Toes-2-Bar
----------
CFFB SWOD - Rest

CFFB DWOD:
Complete 15 rounds for time:
1 Deadlift @ 75% of 1 RM
Farmer's Carry 40 yards as heavy as possible
*For famer's carry walk out 20 yards and back 20 yards
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3.3.11

Thursday, March 3
CFFM SWOD:
Power Clean:
On the minute
Perform 2 Power Cleans on the minute for 15 minutes.
*use 75% of your 1 RM for workout
*Reference February 17 for 1 RM

CFFM DWOD:
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Chin Ups
Push Ups
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CFFB SWOD:
Press 5x1

CFFB DWOD:
On the minute
Complete 2 squats on the minute for 12 minutes.
Use 80% of 1 RM Squat.
then...
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Chin Ups
Push Ups
----------

3.2.11