11.1.11 - Conditioning

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Video Courtesy of My Leader Source.
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*Set One = AMRAP in 3-Min. Rest 1-Min.
*Set Two = AMRAP in 6-Min. Rest 2-Min.
*Set Three = AMRAP in 9-Minutes, Done!!
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One Round =
12 x KBS @ 16k/24k
9 x Burpees w/Hand Release
6 x Toes-2-Bar
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Cool Down 800-M Jog.

10.31.11 - Strength

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Jerk 1-RM. 1,1,1,1,1,1,1
From the rack “Shoulder-To-Overhead/Anyway Overhead”: Press/Push Press/Push Jerk/Split Jerk/Jerk from behind the neck. What is the most weight you can lift “anyway” overhead?? Lets find out!
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Back Squat: Refer to 10.24.11
1x5@50%, 1x4@60%, 1x3@70%, 1xMax Reps@77.5%

10.29.11 - Open Gym

Saturday Open Gym Hours 8am > 10am. Come in to make-up a missed wod or work on a weak area!

10.28.11 - Conditioning

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TGIF!
Part One:
AMRAP in 10-minutes of
1-Arm Dumbbell or Kettlebell Power Snatch, 10 Reps Left*
1-Arm Dumbbell or Kettlebell Power Snatch, 10 Reps Right*
Double Unders x 20 or Row 20-Cals
Scaling: Sub 100 Single Unders for DU
*AHAP on DB/KB Power Snatch
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TGIF!
Part Two:
Windsprints
8 x 60-yds, Max Effort!

10.27.11 - Strength

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Overhead Squat 3, 3, 3, 3, 3
*Work up to your 3-RM OHS
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Deadlift: Refer to Monday, October 17, 2011
1 x 5 @ 50%, 1 x 5 @ 65-70%, 1 x Max Reps @ 82.5%

10.26.11 - Mobility

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Hip Mobility For Improved Squatting Tomorrow!
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Open Gym Hours For Wednesday, October 26: Morning Only 6am > 9am

10.25.11 - Conditioning

The Kipping Pullup - Part One from Again Faster on Vimeo.

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Compare from Tuesday, July 26, 2011
"Chelsea"
On the minute for 30 minutes perform
5 Pullups
10 Pushups
15 Air Squats
*Scale reps as needed to maintain otm interval: 4-8-12 ... 3-6-9 ... etc.

10.24.11 - Strength

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Power Clean 2, 2, 2, 2, 2, 2, 2, 2
*Work up to your 2-Rep Max power clean
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Back Squat 1 x 5 x 50%, 1 x 5 x 62.5%, 2 x 5 @ 70%, 1 x 5+ @ 70% (max reps)
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10.22.11 - AMAZING GRACE FUNDRAISER

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Doors open @ 7:00am. First heat starts @ 7:30am!

10.21.11 - Conditioning

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For time complete:
20 Box Jumps
20 Kettlebell Swings @ 16k/24k
Run 400-Meters
20 Burpees
20 Walking Lunges
Row 500-Meters
20 Walking Lunges
20 Burpees
Run 400-Meters
20 Kettlebell Swings @ 16k/24k
20 Box Jumps
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AMAZING GRACE FUNDRAISER TOMORROW @ 7:30AM!

10.20.11 - Strength

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Olympic Complex #3
5 rds
1 rd = 2 x Push Press + 3 x Jerk
*Use 90% of 3-RM Push Press from 10.10.11
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Wind Sprints!!
Complete 10 x 40-yd Sprints. Max Effort. Rest 1-min between sprints.

10.19.11 - Mobility

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Runner's stretch/split jerk prep
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Open Gym Hours for Wednesday, Oct. 19: 6am>9am and 5pm>7pm

10.18.11 - Conditioning

From CF HQ on 11.16.11
"It was not without a significant amount of kicking, screaming and tears that I learned new moves and endured many a CrossFit workout... Now, a year and a half later, 30 pounds lighter and more fit than I have ever been, I am excited to celebrate my 50th birthday."- Kelli Dean
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Five rounds for time of
Run 200-M
20 Pullups
Run 200-M
20 Pushups
Run 200-M
20 Situps
Run 200-M
20 Air Squats
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*You may sub 250-M Row or 25 DU for 200-M Run

10.17.11 - Strength

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Olympic Complex #2
5 rds
1 rd = 3 x 1 + 1 + 1: Power Snatch + Snatch Push Press + Overhead Squat
*Use 90% of 3-RM Power Snatch from Thursday, October 6, 2011
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Deadlift 1 x 5 @ 50%, 1 x 5 @ 65%, 1 x Max Reps @ 80%
*Refer to Thursday, October 6, 2011 -- % based on recent CF Total

10.15.11 - Open Gym

Open Gym Hours 8am > 10am ... come in to make up a missed WOD, work on a skill or jump on a CrossFit Endurance WOD!

10.14.11 - Conditioning

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"Jackie"
For time:
Row 1000-Meters
50 Thrusters @ 45#
30 Pull-Ups
*Compare to Friday, July 15, 2011
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Core Work:
GHD Sit-Ups 3 x 20
GHD Hypers 3 x 20

10.13.11 - Strength

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Olympic Complex #1
5 rds
1 rd = 3 x 1 + 1 + 1: Power Clean + Hang Power Clean + Jerk
*Use 90% of your 3-RM Hang Power Clean from Monday 10.3.11
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Front Squat 1 x 5 @ 50%, 1 x 5 @ 60%, 2 x 10 @ 70%
*% based on BACK SQUAT sets from Monday 10.3.11 (70% of 1-RM)

10.12.11 - Mobility

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Solving front rack problems...

10.11.11 - Conditioning

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Intervals
3 rounds of
2-minutes max rep Wall Ball Shots (14#/20#)
Rest 1-minute
2-minutes max rep Kettlebell Swings (16k/24k)
Rest 1-minute
2-minutes max rep Rope Climb Ascents (must touch the rafters!)
Rest 1-minute
*Score total number of reps for EACH exercise. Example:90 WBS/105 KBS/5 Rope Climbs

10.10.11 - Strength

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Push Press 3, 3, 3, 3, 3
*Work up to your 3-RM Push Press
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C2 Row 1K TT (Time Trial/100% effort)
*Row 500-meters as a warm-up with increasing intensity from 50-80%. Be ready to give the 1000-meters EVERYTHING you've got!

10.8.11 - Closed for Oktoberfest Smack-Down!

We are closed today as our competition team travels to St. Pete to compete for top honors at the Oktoberfest Smack-Down! Good luck gang :)

10.07.11 - Conditioning

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Nicole C. talking about the ability to distinguish good movement from bad movement. Are your pull-ups SOLID? Kips are usually allowed, but the leg/hip drive is supposed to compliment the push and pull of the upper body, NOT overshadow it. For todays wod: STRICT DEAD HANG PULL-UPS ONLY. No Kips!
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"Nicole"
20-min AMRAP of
Run 400-Meters
Max Rep Pullups
*Strict Dead Hang Pull-ups ONLY (Chin-ups and Opposed grips are allowed)
**Compare to Friday, July 8, 2011
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We are closed Saturday, October 8. Our competition team is traveling to St. Pete for the Oktoberfest Smack-Down! Good luck gang :)

10.06.11 - Strength

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Power Snatch 3, 3, 3, 3, 3
*Work up to your 3-RM Power Snatch
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Deadlift 1 x 5 @ 50%, 1 x 5 @ 62.5%, 1 x Max Reps @ 75%
*Refer to recent CF Total for 1-RM Deadlift

10.05.11 Mobility

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Overhead Squat/Snatch Prep

10.04.11 Conditioning

Fort Myers Derby Girls loving the C2 (not!!!)
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Tabata Row (Calories)
Rest 1-minute
Tabata Burpees
Rest 1-minute
Tabata 1-Arm DB Push Press @ 20#/35# (Left/Right)
Rest 1-minute
Tabata Air Squats
*Score lowest rounds for total!

10.03.11 Strength

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Hang Power Clean 3, 3, 3, 3, 3
*Work up to your 3-RM Hang Power Clean
**No straps! Always warm-up with an empty bar
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Back Squat 1 x 5 @ 50%, 1 x 5 @ 60%, 2 x 10 @ 70% of 1-RM
*Refer to recent CF Total for one rep max