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
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CFFM DWOD = CFFB DWOD
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CFFB SWOD:
Squat 5x1
Close Grip Bench 5, 5, 5, 5, 5
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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.
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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

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.

02.11.10

Snatch Pull Video courtesy of Catalyst Athletics, one of the best online resources for Oly lifting!

CFFM WOD:

[From CFFB Tuesday, Feb 9]

5 rounds of:

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul = 5 burpees for every drop, on the spot

*Rest 2-minutes between rounds

*Use maximal weight on each round

*Post weights used and number of fouls

CFFB SWOD:

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

(C) Front Squat 4, 4, 4, 4, 4, 4

CFFB DWOD:

Tabata Sledgehammer Strikes L/R

Rest 1-minute

Tabata KTE

Rest 1-minute

Tabata Sledgehammer Strikes L/R

02.08.10

*No a.m. classes today, 5pm/6pm/7pm only

CFFM WOD:

"Foul Ball!"

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

50 WBS @ 14/20 (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

Rest 2:1

Sprint 400-Meters (Record time)

*Foul = Hold 400's as consistent as possible, maximal effort, foul if you go over or under your first recorded sprint by more than three (3) seconds. Foul = 10 air squats for every second off, performed consecutively after the wod recovery.

*Recovery = Immediately walk 400-Meters, then Spiderman crawl/Inchworm 100-ft, then begin post wod static mobility w/IT band-foam roll OR fouls!!!

CFFB SWOD:

(A) Squat 3x5; Press 3x5

(C) Squat 5x5; Press "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest

CFFB DWOD:

5 rds of

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul - 5 burpees per drop (on the spot)

*Rest 2-minutes between rounds

*Post weights used and number of fouls

02.04.10

Coach Rip: "The bench press is the best exercise for absolute strength in the upper body, because if allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is."

CFFM Strength WOD:

Bench Press

"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1

*Refer to 01.22.10 for recent 5-RM

Core Work:

GHD Sit-Up & Hip Extension, 3 sets 15 reps each

CFFB SWOD:

(A) Power Snatch 5 x 2

(C) Power Snatch 8 x 2

CFFB DWOD:

7 rds for time of

Handstand holds for max time (note time)

10 Supine Ring Pull-Ups

01.26.10

CFFM Strength WOD:

Power Snatch

2-2-2-2-2

Assistance Strength Work:

Snatch High Pull 3 x 2

100 Weighted Sit-Ups

CFFB SWOD:

(A) Deadlift 5-RM; 3 sets max rep pullups

(C) Power Snatch 8 x 2 @ 90% of 1-RM; 5 sets max rep pullups

CFFB DWOD:

3 rounds for time of

10 Standing Broad Jumps - 6ft.

25 KBS @ 24-K

25 Push-Ups

01.24.10

[From CF HQ:] Bonnie and Kara of Practice CrossFit, OH competed in figure competitions using only CrossFit as their training.

CFFM - Endurance Athletes Strength WOD:

Power Snatch

2, 2, 2, 2, 2, 2

*Core Work: 100 Weighted Sit-Ups

*Warm-up using 3-position (top-to-bottom) Snatch progression.

01.23.10

Weekend Hours:
Saturday, January 23 - 8:00am to 11:00am
Sunday, January 24 - 8:00am to 11:00am

Follow the link to vote for Jason Gunter - Honorary Parade Marshall Edison Festival of Light

http://www.edisonfestival.org/

CFFB DWOD:

10 rounds for time of

3 Snatch Pulls @ 90% of 1-RM

5 Ring Dips

7 KTE

01.19.10

The Paleo Challenge ... Starts Feb 1st ... get ready!!!

CFFM WOD:

"Really?! ... REALLY?!?!"

5 rounds for time of

Run 400-Meters

25 KBS @ 16-k/24-k

25 Burpees

CFFB SWOD:

(A & C) Power Snatch 5 x 3

CFFB DWOD:

AMRAP in 20 minutes of

(1 round consists of)

1 Deadlift @ 85% of 5-RM

1 Weighted Pullup + 35lbs

3 Deadlift @ 85% of 5-RM

3 Weighted Pullup + 35lbs

5 Deadlift @ 85% of 5-RM

5 Weighted Pullup + 35lbs

01.14.10

Speed, speed, speed ... by the way 80 kilos = 176lbs and Natalie is tiny ... think about it ...

CFFM WOD:

Snatch progression > 3-Point Snatch from top-to-bottom

Power Snatch + Overhead Squat: 3 x 2 + 2

Then, Sprints!

8 x 200 Meters

Rest/Work Ratio - 3:1

CFFB SWOD:

Amateur -

Squat 3 x 5, add 5lbs from last SWOD

Bench 3 x 5, add 5lbs from last SWOD

Collegiate -

Squat "Speed" 10 x 3 @ 65% rest :30 sec between sets, move the bar as fast as possible!

Bench 5 x 5, set PR

CFFB DWOD:

Sprints!

8 x 200-Meters

Rest/Work Ratio - 3:1

01.12.10

Coach Rip: DL Set-Up

Your deadlift cues ... stance > grip > shins > squeeze ... listen to Coach Rip!

*New Skills: Learn and practice Assisted Ring Dips

CFFM Strength WOD:

Deadlift 5-RM

*Warm-up and determine your five-rep max!

CFFB SWOD:
Amateur - Power Snatch 5x3

Collegiate - Power Snatch 8x2

CFFB DWOD:
AMRAP in 20 minutes:

*One round consists of

1 Deadlift @ 80% of 5-RM

1 Weighted Pullup + 25lbs

3 Deadlifts @ 80% of 5-RM

3 Weighted Pullups + 25lbs

5 Deadlifts @ 80% of 5-RM

5 Weighted Pullups + 25lbs