02.10.11: Calling all Jerks!

Thursday, February 10
CFFM SWOD:
Rack Jerk (Front/Back/Push or Split)
1, 1, 1, 1, 1 (1-RM)
*Work up to one rep max!
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CFFM DWOD:
Row 10-min TT (max distance in ten minutes/meters)
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CFFB SWOD:
Squat 10x2 @ 80% of 1 RM (45 seconds rest)
Rack Jerk 1, 1, 1, 1, 1 (1-RM) *Work up to one rep max!
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CFFB DWOD:
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
Post times and loads used to comments.
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CFG Prep, Phase III, Wk 6
1.) BB Complex x 4 rds (75# - 105#)
2.) Work to 3-RM Clean
3.) WOD #1. (NFT/80%): 5 rds of 3 x Clean @ 80% of 3-RM + 15 Toes-2-Bar + Suitcase Carry 50-M @ 135#
----break----
4.) WOD #2 (For time/100%): AMRAP in 30 minutes of 5 Push Press @ 115# + 10 Burpees + 15 Box Jumps @ 24”
5.) Jog 1-mile cool down. Yoga/Active 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.

03.15.10

No 5am or 6am class today! Choose from 7am/8am/9am/6pm/7pm - thanks!

CFFM Strength WOD:

Jerks! [Push, Split or Rack]

1, 1, 1, 1, 1, 1, 1 - Set a PR!

*Core Work: Floor Wipers 4 x 10 add weight each set
*Refer to 01.18.10: http://www.crossfitfortmyers.com/2010/01/011810.html

CFFB SWOD:

A.) Squat 3x5

C.) Squat 5x5

CFFB DWOD:

AMRAP in 15 min of

5 Anyway Overhead @ 185lbs

10 Push-Ups

15 GHD Back Extensions

01.17.10

CF Endurance Athletes training for the Gasparilla Distance Classic Strength WOD:

Jerks
[Push, Split or Rack Jerk]

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

Work up to maximal weight. Set a PR!

*Core Work:

Floor Wipers, 4 sets of 10 reps (add weight each set)