Saturday January 29: "Paleo/Zone Nutrition Clinic"

Today I will be available on site @ 8am to assist new clients in understanding the in's and out's of Paleo nutrition (per Robb W.), using the Zone model to establish portion control, and eating for improved performance/recovery. Bring your food journals! :)

CFFM/CFFB DWOD
Find:
Max Height Box Jump
then...
Complete 7 rounds:
Handstand Holds for max time
10 Supine Ring Pull Ups
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CFG Prep Phase III, Wk #4: [De-loading/Scaling]
1.) 1-hour Yoga
2.) CFE 8-mile TT

Friday January 28: "From CF HQ 01.21.11"

CFFM DWOD
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.

*Core work: 100 GHD Situps + 100 GHD Hypers
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CFFB DWOD
"CF Football Total"
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
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CFG Prep, Phase III, Wk #4: [De-Loading/Scaling]
1.) Sandbag Drills [NFT/50% Effort]
2.) “Helen-esque” [For time/100% Effort] Five rounds of Run 400-Meters, 21 x KBS @ 16k/24k, 12 Burpee Box Jumps
3.) 100 GHD Situps, 100 GHD Hypers, Stretch

Thursday January 27: "Olympic Weightlifting"

CFFM SWOD
Power Snatch 3, 2, 2, 1, 1, 1 *Work up to a 1-Rep Max, Reference Thu, Jan 6/Mon, Jan 17
Rest 5 minutes then:
CFFM DWOD
Interval Sprints: 4 x 400-Meters, every 4 minutes, max effort!
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CFFB SWOD
Off/Rest

CFFB DWOD
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
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CFG Prep, Phase III, Wk #4: [De-Loading/Scaling]
1.) 20-minute PT/ROM Drills
2.) Back Squat 5x5, Press 5x5
3.) WOD #1 [NFT/80% Effort] 5 rounds of: 5 x Weighted Pullup AHAP, 7 HSPU, 10 SDLHP @ 75lbs
---- [break] ----
4.) WOD #2 “THRATCHER” [For time/100% Effort] 5 rounds for time of: 10 x Power Snatch @ 95lbs, 10 x Thrusters @ 95lbs, 10 x Burpees
5.) Interval Sprints: 8 x 200-Meters every 2-minutes, max effort

Wednesday January 26: "Mobility WOD Wednesday"

*No class Wednesday morning this week - follow along with K-Star at home and stay limber! We'll be back on-site next Wednesday!!

Tuesday January 25: "Triple Modality Tuesday"

CFFM DWOD
5 rounds for time of
Run 400-Meters
20 Burpees
15 KBS @ 16k/24k

*Cool down: walk 400-Meters + 2 rds walking lunge x 20 + Iron Cross/Scorpion x 20 ea.
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CFFB SWOD
Press: Work up to 3-Rep Max
1-arm DB Row, 3 x max reps, AHAP

CFFB DWOD
“CrossFit Football Ruck Hike”
Complete:
Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate.
*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*Remember to walk, not run.
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CFG Prep, Phase III, Wk #4 [De-Loading/Scaling]
1.) Row 1-k at moderate pace
2.) “SealFit Filthy Fifty” [Filthy Fifty x 2 rounds] [For time/100% Effort]
3.) 1-mile cool down run

Monday January 24: "Powerlifting"

CFFM SWOD
Back Squat 5, 5, 5, 5, 5. Work up to 5-Rep Max *Reference Monday, January 3.
Bench Press 5 x 5 @ 90% of 5-RM *Reference Thursday, January 13
*Active stretch/foam roll/trigger point: 15 min
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CFFB SWOD
Good Morning: work up to 3-Rep Max
20 minutes Gymnastics Skill Work

CFFB DWOD
6 rounds for time of
3 x Anyway Overhead @ 185lbs
6 x Chest-2-Bar Pullups
9 x Clapping Pushups
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CFG Prep, Phase III, Wk #4 [De-Loading/Scaling]
1.) 10 rds of “Cindy” [NFT/50% Effort]
2.) Power Snatch, Technique + Strength: work to 1-RM
3.) WOD #1 [NFT/80% Effort] Chipper: 15 x Power Snatch @ 90% 1-RM, 50 Burpees, 800-meter Sandbag Carry @ ½ bw.
---- [break] ----
4.) WOD #2 [For time/100% Effort] “Curtis P” x 100 reps for time. 1 rep = 1 power clean + lunge left + lunge right + push press [70lbs/105lbs]
5.) Yoga/Eccentric Stretch for 15 minutes

01.22.11

CFFB/CFFM DWOD
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row.
Post rounds completed and penalties to comments.
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CFG PREP
1.) From CFFB: Tabata Sledgehammers, Rest 1-min. Tabata Burpees, Rest 1-min. Tabata Sledgehammers. Score lowest rounds.
2.) CFE 60-75 minute “easy” Tempo run

01.21.11

*From CF HQ 01.12.11*
CFFM WOD
AMRAP in 15 minutes of
Row 250-Meters
25 Pushups
----------
Core work: 50 SB Knee Tucks + 50 GHD Situps + Plank holds 3 x 2 minutes (various)
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CFFB SWOD
Power Cleans 15x1 @ 75% of 1 RM (45 sec rest)
Weighted Strict Chin Ups 3 x max reps, AHAP
----------
CFFB DWOD
On the minute for 15 minutes:
At the top of every minute sprint 100 yard.
*You have have the rest of the minute to rest.
*Keep the effort consistent on the sprints.
----------
CFG PREP
1.) 20-minute PT/ROM Drills
2.) “ROMA” [For time/100% Effort] Five rounds for time of: 15 x Clean and Jerk @ 135lbs, 25 x hand release pushups, 50 x Double Unders
3.) 2 rds [NFT/80% Effort] Row 500-Meters + 25 Toes2Bar

01.20.11

Max of MaxFit USA - "Out of shape" 3-2-1 of 225lb Snatch + 315lb Clean N Jerk

“Ground-to-overhead”
CFFM SWOD
Clean N Jerk 3, 3, 3, 3, 3 - Work up to 3-RM
*Any combination of Power/Squat Clean + Push Jerk/Press or Split Jerk is acceptable.
----------
CFFM DWOD
Sprint Intervals: 8 x 200-M every 2 minutes, max effort
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CFFB SWOD
Front Squat 5, 5, 5, 5, 5
Floor Press 1, 1, 1, 1, 1
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CFFB DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.
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CFG PREP
1.) Row 1-k at moderate pace + Sledgehammer Strikes x 100 [50 each arm]
2.) Rack Jerks, Technique + Strength: work up to 1-RM
3.) WOD #1 [NFT/80% Effort] Five rounds of: 3 x Clean and Jerk @ 80% 1-RM Rack Jerk, 20 walking lunges, 50-M buddy carry
---- [break] ----
4.) WOD #2 [For time/100% Effort] “Cinque Terra” 3 rounds of: Thruster x 33 reps @ 95lbs, Burpees x 33 reps, Run 400-Meters
5.) 1-mile cool down run + 100 flutter kicks + 100 leg levers + 100 Superman back ext. (on stomach) + stretch

01.19.11 Mobility WOD Wednesday

"Technically better Fran" ... could also lead to "technically better clean n jerk" ... listen up!

01.18.11

Rope climb tutorial courtesy of CrossFit Cape Cod

“Deuces Wild”
CFFM WOD
3 rds of
2 min max rep rope climb ascents
2 min max rep wall ball shots
2 min max rep burpees
* 2 min rest between rounds
----------
Cool-down: jog 1-mile + stretch
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CFFB SWOD
Power Snatch 1, 1, 1, 1, 1, 1, 1
DB Renegade Rows 3 x max reps, AHAP
----------
CFFB DWOD
Complete:
10 x 10 yard sprint
then...
100 Toes to Bars
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CFG PREP
1.) 20-minute PT/ROM Drills
2.) Sprint Intervals: 5 x 800-Meters every six (6) minutes,max effort
3.) Yoga/Eccentric Stretch for 15 minutes + 50 x GHD sit-ups, 50 x GHD back extensions

01.17.11

“Snatch-Swing-Carry”
CFFM SWOD
Power Snatch : work up to 90% of 3-RM [reference Thursday, January 6]
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CFFM DWOD
“Chipper” for time complete: 15 Power Snatch @ 90% 3-RM + 100 KBS @ 16-k/24-k + 400-Meter Plate Carry @ 25lbs/45lbs
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CFFB SWOD
Squat 10x2 @ 65% of 1 RM (45 secs rest)
Press 5x5 (new PR)
----------
CFFB DWOD
Complete 7 rounds for time of:
7 Towel Pull Ups
15 WBS @ 20lbs
----------
CFG PREP
1.) Kettlebell Drills [NFT/50% Effort]
2.) Bench Press w/two pair heavy chains: work up to 1-RM
3.) WOD #1 [NFT/80% Effort] 4 rounds of: 3 x Bench Press @ 85% 1-RM, 30 x KBS @ 16k/24k, 3 x rope climb ascent
---- [break] ----
4.) WOD #2 [For time/100% Effort] AMRAP in 30 minutes of Deadlift x 10 @ 225lbs, Row 500-Meters
5.) Plank Holds 2 x 2 minutes, Max Rep Situps 2 x 2 minutes, Active Stretch

01.16.11 Sunday Day of Rest? MWOD!!

take the day off from working out ... but stay flexible!!