Tuesday, February 1 “Down N Back” CFFM WOD For time: 25 Pullups 50 Hand Release Pushups 75 Air Squats Run 800-Meters 100 Situps Run 800-Meters 75 Air Squats 50 Hand Release Pushups 25 Pullups ---------- CFFB SWOD Deadlift 3-RM Weighted Pullups 3 x max reps, AHAP ---------- CFFB DWOD “Death by Power Clean” *Use 60% of 1-RM ---------- CFG Prep, Phase III, Wk 5 1.) Row 2k at moderate pace 2.) WOD (NFT - Active Recovery) 30 min “Grinder” PT drills + rest 10 min, hydrate + Run 30 min at moderate pace 3.) Active Stretch + Yoga
Monday, January 31 “On The Minute” CFFM SWOD On the minute for 10 minutes perform 2 x Power Clean @ 90% of 3-RM + 4 Burpees *Reference 01.10.11 for 3-RM Power Clean ---------- CFFM DWOD *Performed at a moderate pace: Row 1k - 2k + Jog 1-2 miles (cool down) ---------- CFFB SWOD Box Squat 10 x 2 @ 75% 1-RM w/:45 sec rest Box Jumps 3 x 6 @ 75% 1-RM (height) Press 5 x 1 ---------- CFFB DWOD 5 RFT of Sprint 40-yds 15 x Burpees Sprint 40-yds 15 x 2-arm bent over dumbbell row @ 50# *Rest :45 sec between rounds ---------- CFG Prep, Phase III, Wk 5 1.) 5 rds of OHS x 20 w/empty bar + 20 DU. Try to perform all DU’s unbroken! 2.) Work to 1-RM Power Clean 3.) WOD #1 (NFT/80%) “Chipper” 15 PC @ 90% 1-RM + 50 1-arm DB Power Snatch @ 50# (25 per side) + 50 Pistols (25 per side) ----break---- 4.) WOD #2 (For time/100%) 6 rounds of: 10 x Man Makers @ 35lbs + 30 KBS @ 24-k + Run 800-M 5.) 10 x 100-M sprints every two minutes
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 ---------- CFG Prep Phase III, Wk #4: [De-loading/Scaling] 1.) 1-hour Yoga 2.) CFE 8-mile TT
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
*Core work: 100 GHD Situps + 100 GHD Hypers ---------- 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 ---------- 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
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! ---------- 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. ---------- 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
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. ---------- 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. ---------- 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
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 ---------- 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 ---------- 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
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. ---------- 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
*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) ---------- 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
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 ---------- CFFB SWOD Front Squat 5, 5, 5, 5, 5 Floor Press 1, 1, 1, 1, 1 ---------- 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. ---------- 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
“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 ---------- 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 ---------- 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
