10.01.10

TGIF and a new month begins at CFFM!


Friday is the last day of Open Gym Week. We start our new 12-wk Strength Training Cycle on Monday, October 4 so get plenty of rest over the weekend :)


To re-cap the previous announcements regarding the new training cycle.


Mondays and Thursdays are dedicated to heavy strength training, Oly and Power Lifts.
Tuesdays and Fridays are Mixed Modality Met-Cons and CF Benchmark WODs.
Wednesdays are "active recovery" MWODs (Mobility WODs) and Gymnastics Skills.
Saturdays are open - use them to make up a WOD from earlier in the week if you missed, perform the CFFB WOD or add another MWOD/Active Recovery session if needed.


Class Schedule:
Monday/Tuesday/Thursday
5am, 6am, 7am, 8am, 9am, 5pm, 6pm, 7pm
Wednesday
6am, 7am, 8am, 6pm, 7pm
Friday
5am, 6am, 7am, 8am, 9am, 5pm, 6pm
Saturday
7:30am, 8:30am, 9:30am

09.30.10

Androgen Friday? Any Clue? Google "wildgorillaman" and see what you find :)

CFFM

"Open Gym Week"

Pick your poison ... all week long!

--------- --------- ---------

CrossFit Football

We are running with the open gym concept, by default your wod is the CFFB main site wod.

--------- --------- ---------

CFGames Prep, Wk 9, WOD 35

09.29.10

Get some air Brian ... nice!

CFFM

"Open Gym Week"

Pick your poison ... all week long!

CrossFit Football

We are running with the open gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Off/Rest

09.28.10

CrossFit Mom Hip Kitty hard at work during Fight Gone Bad. Get some!!!

CFFM
"Open Gym Week"
Pick your poison ... all week long!

CrossFit Football
We are running with the open gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Wk 9, WOD 34

09.27.10

But I don't want to get big, bulky muscles ... ewwwwww!!

Do you see anything "big and bulky" in the above referenced photo, other than the f'n bar bending under the tremendous amount of weight this woman is lifting?? Now thats hot.

CFFM

"Open Gym Week"

You pick your poison ... all week long!!!

CrossFit Football

We are running with the Open Gym concept, by default your wod is the CFFB main site wod.

CFGames Prep, Wk 9, WOD 33

09.24.10

**If you are participating in Fight Gone Bad then you should take today off from heavy training and focus instead on recovery: stretch, roll, trigger point and Mobility WODs!

CFFM
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
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CrossFit Football SWOD
Power Clean 1-1-1-1-1*
*Work up to 85-90% of 1-RM, focus on improving weak areas (footwork, fast elbows, rack position, etc.)
---------- ---------- ----------

CrossFit Football DWOD
"OTM" On The Minute For 15 Minutes
2 Power Cleans*
5 Toes-2-Bar
*Use a heavy weight, approximately 75-80% of 1-RM
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CFGames Prep - Off/Rest

09.23.10

"It's a border collie that heards skinny women away from the best deals at clothing sales."

CFFM
"Dead 'N Gone"

AMRAP in 12 minutes of

Deadlift, 3 reps AHAP (As Heavy As Possible)

Burpee w/hand release, 7 reps

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CrossFit Football SWOD

Back Squat "Speed Reps" 10 x 3 @ 65% of 1-RM, :30 sec rest

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CrossFit Football DWOD

AMRAP in 12 minutes of

Push Jerk, 3 reps @ 155lbs

Pull Up, 6 reps

Push Up, 9 reps

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CrossFit Games Prep Wk 8, WOD 31

"Helen"

3 rds for time of

Run 400-Meters

21 KBS @ 16k/24k

12 Pull Ups

09.22.10

"Variations in body type can change the appearance of a proper set-up position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar."

CFFM
From CF HQ 09.18.10
4 rds of

Row 500-Meters

Rest 3 minutes

CrossFit Football - Off/Rest

CrossFit Endurance - Off/Rest

CFGames Prep - Off/Rest

09.21.10

This is the week folks, its not too late to sign up!! Online registration ends Wednesday!!

CFFM
Max Effort Power Snatch

3, 3, 2, 2, 1, 1, 1

Rest 5:00 min then...

AMRAP in 10 minutes of

20 Walking Lunges (10 ea leg)

Sprint 100-Meters

15 Push Ups
- - - - - - - - - -
CrossFit Football SWOD
Weighted Pullups 3, 3, 3, 3, 3

Handstand Pushups 4 x Max Reps

*Alternate (Super-Set) back and forth between weighted pullups and hspu's, rest as needed between sets for full recovery.

- - - - - - - - - -

CrossFit Football DWOD

AMRAP in 12 minutes of

12 Barbell Walking Lunges @ 30% of 1-RM Back Squat (6 each leg)

Sprint 100-Meters

15 Push Ups

- - - - - - - - - -

CFGames Prep, Week 8, WOD 30

"Unilateral" AQAP, NFT, AHAP:

One arm kb/db renegade row 4x12ea

One arm supinated ring fly w/feet up on box 3x12ea

Single-leg one arm db overhead triceps extension 3x6ea leg + 12ea arm

Single-leg one arm db bent over reverse fly 3x6ea leg + 12ea arm

One arm and one leg kb/db RDL (Opp. arm/Opp. leg) 3x12ea

Single Leg Stability Ball Curl 4x12ea

SuperMan Opp. Arm/Opp. Leg 4x12ea

Rest 5-10 minutes as needed - or - PM WOD:

Sprints 6 x 400-M, Rest 3:1 - or - CFE

09.20.10

CFFM
“Tough Enough?”
AMRAP in 20 minutes of
1 rd =
15 Thrusters @ 65/95lbs
15 Pull Ups
10 Thrusters @ 65/95lbs
10 Pull Ups
5 Thrusters @ 65lbs/95lbs
5 Pull Ups
- - - - - - - - - -
CFEndurance, Wk 5, WOD 15 “Tabata”
20 sec on, 10 sec off, 8 rounds
- - - - - - - - - -
CrossFit Football SWOD
Front Squat 3, 3, 3, 3, 3
- - - - - - - - - -
CrossFit Football DWOD
AMRAP in 12 minutes of
3 Power Snatch @ 135lbs
6 Burpees
9 Wall Ball Shots @ 20lbs
- - - - - - - - - -
CFGames Prep, Wk 8, WOD 29 “Unitlateral”
AQAP, NFT, AHAP
One Arm DB Chest Press+Feet Up (bent at 90deg.) 3×12ea
One Arm DB Fly+Feet Up (bent at 90deg.) 3×12ea
Single-Leg One Arm DB Shoulder Press 3×6ea leg+12ea arm
Single-Leg One Arm DB Lateral Raise 3×6ea leg+12ea arm
One Arm KB Over Head Squat 3×12ea
Two Arm DB Lateral Lunge 3×15ea
KB/DB WindMill + Curl + Pick Up + Press 3×10ea
Turkish Get Up 3×8ea
One Arm KB Shrug 3×15ea

09.18.10

http://talktomejohnnie.com/ ... Rocks!!

One week to FGB V, are you registered? Are you ready?

Classes available Saturday, September 18 @ 7:30am/8:30am/9:30am

CFFB WOD:
On the minute for 15 minutes perform
2 Power Cleans (AHAP)
10 Double Unders

09.17.10

CFFM

Max Effort Bench Press

3-3-2-2-1-1-1

Rest 5:00 min. then...

Assistance Strength Work

Handstand Holds, 4 x max time

Strict Dead Hang Pullups/Chinups, 4 x 10

- - - - - - - - - -

CrossFit Football SWOD

Overhead Squat 3, 3, 3, 3, 3

CrossFit Football DWOD

AMRAP in 12 minutes of

6-ft standing broad jump, 3 reps

strict dead hang pullup, 5 reps

push ups w/hand release, 7 reps

70lb kettlebell swing, 9 reps

- - - - - - - - - -

CrossFit Games Prep, Wk 7, WOD 28

SWOD

Deadlift 3 x 5 (add 5-10lbs)

DWOD "Strength Complexes"

6 x 6, AHAP, rest as needed

Hang Power Snatch

Overhead Squat

Back Squat + Push Press (behind the neck thruster)

Snatch High Pull

Snatch-grip RDL

09.16.10

CFFM
From CF HQ 09.15.10
"Kelly"
5 rds for time of
Run 400-Meters
30 Box Jumps @ 20"/24"
30 Wall Ball Shots @ 14lbs/20lbs
- - - - - - - - - - - - -

CrossFit Endurance
6 rds, 3 min "on"/3 min "off"
- - - - - - - - - - - - -

CrossFit Football SWOD
Press 3, 3, 3, 3, 3

CrossFit Football DWOD
For time
9 Power Clean @ 185lbs
10 Burpees
6 Power Clean @ 185lbs
15 Burpees
3 Power Clean @ 185lbs
20 Burpees
- - - - - - - - - - - - -

CFGames Prep, Wk 7, WOD 27
SWOD
Back Squat 3 x 5 (add 5-10lbs)
Bench 3 x 5 (add 5-10lbs)

DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning