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
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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

02.11.11: 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
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CFFB SWOD:
Power Cleans 3, 3, 3, 3, 3
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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
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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.

04.05.10

Picture courtesy of Catalyst Athletics - Triple Extension!!!

CFFM WOD:
Snatch Technique!

Warm-up with 3-position drills using pvc, then...

Set 1.) 3-Position Power Snatch from floor

Total reps: one from position 3, one from position 2, one from position 1.

Set 2.) 2-Position Power Snatch from floor

Total reps: one from position 3, one from position 2

Set 3.) Power Snatch from floor x 1

*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

CFFB SWOD:

All levels

10-rep Squat

*Use your 5 RM squat for this workout.
*Begin your set ...perform as many reps as possible...put the bar in the rack...take a quick rest...do another rep and continue until you get 10 total reps.

*3 sets, rest as needed between sets

CFFB DWOD:

1-RM Jerk

*Work up to a 1 rep max jerk

*You can split jerk, push jerk or rack jerk.

Then...

"Quickie"

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

03.22.10

From CF Again Faster: Florida Sectionals Women's Highlights

CFFM WOD:

"WBS/DU Ladder"

10 minute running clock.

Start with 10 WBS + 10 DU's.

Add 10 reps each round.

10/20/30/40 ... etc.

Continue as far as you can working up the ladder and adding reps for 10 minutes.

We count EVERY rep completed in the given time!

Rx'd weights = 14lbs/20lbs

Scaling: Singles multiplier is x5 ... 50/100/150/200 ... etc.

CFFB SWOD:

A. & C.)

10-Rep Squat

Use your 5-RM squat for this wod.

Do as many reps as possible ... put the bar in the rack, rest ... do another rep ... continue until you reach 10.

Rest as long as needed between sets.

CFFB DWOD:

Complete 5 rds for time of

1 Press @ 90% of 1RM

1 Strict Pullup

1 Press @ 90% of 1RM

3 Strict Pullups

1 Press @ 90% of 1RM

5 Strict Pullups

03.08.10

CFFM WOD:

"Thor"

3 rds for time of

10 Clean N Jerks @ 100/155lbs

30 KTE

CFFB SWOD:

A.) Squat 3x5, Press 3x5

C.) Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest; Press 5x5

CFFB DWOD:

4 rds for time of

Sprint 200-M

25 WBS @ 20lbs

03.04.10

CFFM SWOD:

Bench Press 5, 5, 5, 5, 5

Set a PR! Reference 01.22.10 for 5-RM

*Assistance Strength Work: Weighted Pull-Ups 3, 3, 3, 3, 3

CFFB SWOD:

A). Squat 3x5

C). Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

21-15-9

Bench Press

Ring Dips

*BP use 77.5% of 1-RM

03.01.10

CFFM Strength WOD:

Back Squat 5, 5, 5, 5, 5

Set a PR! Reference 01.04.10 for 5-RM

*Assistance Strength Work: Handstand Holds, 4-minutes

CFFB SWOD:

A). Squat 3x5, Press 3x5

C). Squat 5x5, Press 10x2 @ 65% 1-RM, :30 sec rest

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-min.

Tabata Burpees

Rest 1-min.

Tabata Sledgehammer Strikes

*Score LOWEST round for each station.

02.17.10

CFFM Strength WOD:

Back Squat "Intensity"

5 x 2 @ 90% of 1-RM established 01.20.10

*Assistance Strength Work: Walk-Outs @ 120% of 1-RM Back Squat, 3 x 1

CFFB SWOD/DWOD: Off/Rest

02.15.10

CFFM Strength WOD:

Kettlebell/Dumbbell Combinations

Snatch > Windmill > Turkish Get Up

3, 3, 3, 3, 3, 3

Work up to as heavy a weight you can manage without setting the KB or DB down between reps

*Balance work: Stability ball 4-pt/2-pt/1-pt progression

CFFB SWOD:

(A) Squat 3x5 add 5lbs, Press 3x5 add 5lbs

(C) OHS 5x1, Press 5x5

CFFB DWOD:

4 rds for time of

Sprint 200-Meters

5 Hang Power Cleans @ 185lbs

Rest exactly 1-min. between rds

02.05.10

REMINDER! - Weekend Hours: Open Saturday, Feb 6 - 8am to 11am/Closed Sunday, Feb 7

No Morning Classes Monday, Feb 8!!! 5pm, 6pm, 7pm ONLY!!!

From CF Games ,09 - Women's Deadlift Ladder Event

CFFM WOD:

"A-BOMB"

Set the bar to 75% of your 1-RM Deadlift

AMRAP in 20 minutes of
[1 round consists of]

1 DL @ 75% of 1-RM

10 DU's

2 DL @ 75% of 1-RM

20 DU's

3 DL @ 75% of 1-RM

30 DU's

CFFB SWOD/DWOD:

Rest - Prepare for CFFB Total on Saturday!

02.01.10

Got Squat?? MK does!!

CFFM Strength WOD:

Back Squat 5 x 5 @ 90% of 5-RM

*Refer to 01.04.10 for recent 5 rep max.

Assistance Strength Work:
4 minutes of Plank Holds - All variations: Stability ball @ feet/hands, feet elevated, rings, kettlebells, etc.

CFFB SWOD:

(A) Back Squat 3x5 add 5lbs from last SWOD

(C) Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

01.28.10

Refer to 09.16.09:

http://www.crossfitfortmyers.com/2009/09/091609-daily-wod.html

10 rounds for time of

12 Squat Jumps

9 Push-Ups

6 Pull-Ups

*Name this WOD! Post suggestions here ...

CFFB SWOD:

(A) Squat 3x5, Bench 3x5

(C) Squat 5, 5, 5, 5, 5 - set PR; Bench 5x2 @ 90% of 1-RM

CFFB DWOD:

"The Bent Over Bear!"

4 rounds of

Complete the cycle 7 times without setting the bar down!

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

Push Press

*Foul = 5 burpees for every drop!

01.25.10

CFFM & CFFB WOD:

Complete 16 rounds:

Sprint 100-Meters

Rest-to-Work Ratio: 3-1

CFFB SWOD:

(A) Squat 3x5 add 5lbs from last SWOD; Press 3x5 add 5lbs from last SWOD

(C) Squat "Speed" 10x2 @ 60% of 1-RM, :30 seconds rest; Press 5 x 5 @ 90% of 5-RM

01.21.10

How could you not love this guy???? ... Coach Rip

CFFM WOD:

"Narsty"

AMRAP in 15 minutes of

3 Hang Power Cleans @ 83/135

Row 250-Meters

CFFB SWOD:

(A) Squat 3 x 5, add 5lbs from last SWOD; Bench 3 x 5, add 5lbs from last SWOD

(C) Front Squat, 5 x 3

CFFB DWOD:

"Row for one minute, rest for one minute"

*Row for one minute

*Rest for one minute

*Complete 10 rounds

*Score total # meters rowed, minimum distance of 3000-Meters

*FOUL = 1 handstand pushup for every 5-meters under 3-K

01.20.10

Perfect squats every time ... No Slop! ... thats our goal ...

CFFM Strength WOD:

Back Squat

1, 1, 1, 1, 1, 1, 1

"Intensity!" Set a new PR!

*Assistance Strength Work: Handstand Holds, 3 minutes

CFFB SWOD/DWOD: Off/Rest Day