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
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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.
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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

02.06.10

Saturday Hours:
8am - 10am Lifting Platforms Reserved for CrossFit Football Total
9am - 11am "Open Gym" make-up wods

Closed Sunday

No A.M. Classes Monday, choose from 5pm/6pm/7pm

http://smackyouinthemouth.blogspot.com/

"SMACK"

5rds for time of

20 Box Jumps @ 20"

20 Burpees

20 WBS @ 14/20

02.03.10

CFFM WOD:

"Zizzy Ballooba"

AMRAP in 15 minutes of:

Row 250-Meters

1-Arm Dumbbell Power Snatch, 7 reps L/R @ 30lbs/50lbs

10 Box Jumps @ 20"

CFFB SWOD/DWOD - Off/Rest

01.16.10

*We are open Saturday 01.16 & Sunday 01.17*

CFFB DWOD:

"Football Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1.) DB Thruster 45lbs

2.) Box Jump 20"

3.) Push Ups

4.) Double Unders

5.) Calorie Row

01.11.10

"Playtime" ... learn and practice new gymnastics skills

CFFM WOD:

"Fasten Your Seatbelts"

AMRAP in 15 minutes of

Push Press, 3 reps - use 90% of 1-RM Shoulder Press determined 01.04.10

Clapping Push-Ups, 9 reps

Box Jumps 20", 15 reps

*Rest 5 minutes then Row for 750-Meters @ 70% - focus on technique, breathing, recovery

CFFB SWOD:

Amateur-

Squat 3x5, add 5lbs from last SWOD

Press 3x5, add 5lbs from last SWOD

Collegiate-

Front Squat 8x3

CFFB DWOD:

"Swings & Jumps"

5 rds for time of

20 KBS @ 24-K

10 Standing Broad Jumps, min. 6-ft.