CROSSFIT FORT MYERS - 10YRS STRONG
11.29.2010
11.30.10
CFFM >
"JW"
For time:
Row 1000-Meters
50 Burpees
Row 1000-Meters
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CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]
CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]
1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10
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CFGames Prep, Phase II, Wk 8
SWOD: Face-to-wall handstand holds/pushups, Weighted pullups
DWOD: Tabata Sledgehammers/Rest 1-min/Tabata Pushups/Rest 1-min/Tabata Sledgehammers
CFE: 6 x 400-Meters, Rest 1:1, Max Effort, never slow more than 3 seconds
11.28.2010
11.29.10
The Power Clean from Patrick Cummings on Vimeo.
CFFM >
Power Clean 3, 3, 3, 3, 3 - Work up to a new 3-Rep Max! [Refer to 10.04.10/11.04.10]
Assistance Strength Work:
Clean-grip Barbell Bent Over Rows 4-5 x 8-10 AHAP
Good Mornings 4-5 x 8-10 AHAP
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CFFB >
15 minutes AMRAP of
1 Power Clean
5 Burpees
2 Power Cleans
7 Toes-2-Bar
3 Power Cleans
9 Box Jumps @ 20"
*AHAP on Power Clean, 85-90% of 1-RM
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CFGames Prep, Phase II, Wk 8
SWOD: Determine your 3-Rep Max Barbell Thruster
DWOD: For time
Row 600-Meters
21 Thrusters @ 65/95
12 Burpee Pullups
Row 400-Meters
15 Thrusters @ 65/95
9 Burpee Pullups
Row 200-Meters
9 Thrusters @ 65/95
6 Burpee Pullups
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CFE >
6 x 400-Meters, Rest 1:1, Max Effort never slow more than 3-seconds
11.25.2010
Black Friday WOD "Filthy Fifty"
[Picture courtesy of I AM CROSSFIT]
Friday, November 26 @ 9 a.m. only, the "Filthy Fifty"
50 each for time:
Box Jump 20"/24"
Jumping Pullups
KBS 16k/24k
Walking Lunge
KTE or Toes-2-Bar
Push Press 33/45
GHD Hypers
WBS 14/20
Burpees
Double Unders
11.24.2010
11.23.2010
11.24.10
> Wednesday Classes available @ 6am/7am/8am
> Closed Thursday for Thanksgiving - Yeah!!!
> Friday 9am Post-Turkey Day WOD!
> Closed Sat/Sun
11.22.2010
11.23.10
CFFM
"Nancy"
5rds for time of
Overhead Squat 15 reps @ 65/95lbs
Run 400-Meters
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CFFB Westside BB Dynamic Bench Day
[Refer to 10.12.10]
1.) 3-board Wide Grip Bench 8 x 3 @ 65% of 1-RM
2.) Floor Press, Close Grip, AHAP 5-7 x 3-1
3.) Supine Ring Pullup, Max Reps to failure, 5-7 sets
4.) DB Side Lat. Raise, AHAP, 3-4 x 8-10
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CFGames Prep, Phase II, Wk 7 WOD 31
SWOD: Work up to 3-RM Deadlift [Refer to 10.12.10 for 5-RM]
DWOD: For time:
Deadlift 15 reps @ 90% of 3-RM
3 rds of
Run 800-Meters
30 GHD Hypers
30 GHD Situps
11.21.2010
11.22.10
CFFM
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
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CFFB
SWOD: Power Clean 5 x 1 @ 90% of 1-RM across
DWOD: For time
100 KBS @ 1.5-Pood
50 WBS @ 20lbs
25 Burpees
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CFGames Prep, Phase II, Wk 7, WOD 30
SWOD: Squat 5 x 5 @ 90% of 5-RM [Refer to 11.11.10]
DWOD: 20 min AMRAP of
1 Power Clean + 1 Push Press @ 95/135
5 Burpees
1 Power Clean + 2 Push Press @ 95/135
7 Toes-2-Bar
1 Power Clean + 3 Push Press @ 95/135
9 Box Jumps @ 20"/24"
11.20.2010
SWFL CrossFit Endurance Team tackles the Women's Half Marathon
The Southwest Florida CrossFit Endurance Team is competing in the Women's Running Magazine Half Marathon this Sunday. Let your training speak for you! 3... 2... 1... GO!!!
11.19.2010
Saturday Classes @ 7:30am, 8:30am & 9:30am
CFFM
[From CrossFit Football 11.19.10]
4 rds for time of
Row 500-Meters
20 Alternating 1-Arm Kettlebell Clean + Push Press (10 Left/10 Right) @ 2-Pood
10 GHD Situps
11.18.2010
11.19.10
Received notification our FGB5 tees have shipped!
CFFM [from CFHQ 11.08.10]
3 rds for time of
30 KBS @ 16k/24k
25 WBS @ 14#/20#
20 Pullups
*Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16
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CFFB Westside BB Max Effort Bench [Refer to 10.08.10]
1.) 3-board Bench Regular Grip 5-7 x 3-1
2.) Supine DB Tri Extension 3-4 x 10+ max reps
3.) BB Bent Over Row w/Snatch Grip 3-4 x 10+ max reps
4.) Front Lat DB Raise, alternating L/R 3-4 x 10+ max reps
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CFGames Prep, Phase II, Wk 6, WOD 29
SWOD
Overhead Squat 5x3 @ 90% 3-RM [Refer to 10.29.10]
DWOD = CFFM
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CFE Taper Wk
Tabata @ 90%
11.17.2010
11.18.10
Perfect form ... great intensity ... leaves it all on the platform ... we could learn a lot from this guy!
CFFM
Deadlift 5-RM*
*Warm up and attempt a new single set five rep max. Refer to 10.18.10
Finisher:
150 Push Ups for time*
*You may rest in the top position (Pike) but once you rest with your chest on the ground or reach failure on a rep you must immediately sprint 40-yards. Resume push ups after each sprint until 150 are completed for time.
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CrossFit Football
SWOD:
Power Snatch 5 x 3 @ 85% of 3-RM across
DWOD:
21-15-9
1-arm DB Thruster Left @ 50lbs
1-arm DB Thruster Right @ 50lbs
Pullups
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CFGames Prep, Phase II, Wk 6, WOD 28
SWOD:
Bench Press Complex
1.) Work up to 3-RM Bench
2.) Work up to 1-RM 3-Board Bench Press
3.) Perform two max rep sets of DB Bench Press, AHAP
DWOD:
Row 2000-m
Rest 1:1
Row 1000-m
Rest 1:1
Row 500-m
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CFE Taper Week
Off/Rest ~ or if you rested yesterday perform:
1.) 8 x 200-m, w/4-min rest
2.) 12 min AMRAP of 15 kbs, 10 burpees, 5 pullups (90% effort)
11.16.2010
Mobility Wod Wednesday and some food for thought from CrossFit Founder Greg Glassman:
Visit sicfit.com for more Videos
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Wednesday class schedule 6am, 7am and 8am. No evening classes.
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Wednesday class schedule 6am, 7am and 8am. No evening classes.
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