Saturday October 1st, 2011

3 sets:

Press 3 tough reps - add weight per set

AMRAP strict chin ups

Row 250 m @ 80% effort @ sub max pace

rest 2 min

+

3 sets:

Push Press 3 tough reps - add weight per set

AMRAP strict chin ups

Run 200 m @ 80% paced effort

rest 2 min

+

180 sec FLR on floor

Thursday, September 29th, 2011

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets

B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts

C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

 

Wednesday, September 28th, 2011

Snatch 3-3-3
Work Technique, keep it light.

3 sets @80%
Row 500m
15 Back Extensions
15 GHD Situps
15 KBS
Rest 3 minutes between sets

Tuesday September, 2011

REMINDER CLASS IS AT 5:30  on TUESDAY




Crossfit Benchmark WOD : 
“Barbara”
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

We will be scaling this for a great deal of our clients.  
The scaling will be 
5 rounds
10 pull-ups
20 push-ups
30 situps
40 squats
rest 3:00


beginners will do:
5 pull-ups
10 push-ups
15 situps
20 squats 
rest 3:00




This is a real grinder and is very difficult but it is doable.  After completing this WOD you will have accomplished quite a feat. 


Post time for each set and total to comments.

Monday September 26th, 2011

*Tuesday's evening class will be at 5:30, not 6pm this week
7 sets ALL OUT effort:

Dead Lift 3 reps tough Touch and Go reps.

Row Sprint 100 m

rest walk 2:45 actively

+

FLR on rings - 300 sec accumulated

Touch and Go means no pause at the top or the bottom. GO AS HEAVY AS YOU CAN WHILE KEEPING THE PACE. Then immediately get on the rower and row as hard as you can until the 100m is up. 




Post Deadlift weights and row times for all 7 sets to comments. 

Friday September 23,2011

NO CLASS ON SATURDAY THIS WEEK.  REST UP ON THE WEEKEND AND BE READY TO SMASH IT ON MONDAY. 


For those that want a home workout for the weekend:
Advanced:   Run 3 miles for time
Intermediate and Beginner : Run 2 miles for time.


Use your car to measure out the distance. Use www.mapmyrun.com or go to a track.    




Post your time and distance covered. 

Thursday September 22,2011

for time:

25 front squat - 95#/65#

50 hang power clean - 95#/65#

75 row cals

100 GHD sit ups

A coach will scale weight and reps accordingly. 

Post weight used and time to comments. 

Wednesday September 21st, 2011

A. clean grip dead lift @32x1  4-6 x 4; rest 3 min

B. Single Arm DB Press @ 21X1; 5-8/arm x 3; rest 60 sec b/t arms

Part C will be split into advanced and beginner

Advanced will be the crossfit benchmark

running clock chin ups

(1 chin up the 1st minute, 2 the 2nd, ...)

chin over bar and full extension at bottom on every rep. 

beginner: 

C1. chin ups   10,10,10    rest 2 mins

C2. push ups    10,10,10   rest 2 mins  

Post your loads for A and B , score for running clock chin ups and resistance and sets for C1 an
park in driveways please and check out the Crossfit games on ESPN2 tonight from 8-10 pm

Tuesday September 20th, 2011

5 sets AFAP:

15 tough KBS

15 box jumps - tough height - jump up, step down FAST

Run 400 m (think of increasing speed every 100 m till last 100 m is top end)

Rest 6 min b/t sets

With this type of training it is important to understand what we are trying to get out of it. We want top effort on the movements and then a 400m run at high effort.  With 6 minutes rest between sets you will get close to fully recovered thus there should be no pacing. A coach will scale reps and distance run in order to keep the output high. 

Monday September 19th, 2011

6 rounds for calories and reps:
Row 1 minute    rest 0 seconds
AMRAP Bench Press - 135#/95#
Rest 3:00




Compare to 6/16/2011.  Score is calories plus reps per round. Scaling will be push-ups and ring push-ups.   


Post total reps for each round to comments

Saturday September 17th, 2011

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Post total score and notes to comments!!!

Thursday, September 15th, 2011

Thursday, September 15, 2011

Workout of the Day
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time or we will use hanging leg raise);
and then,

Complete as many rounds as possible in 5 minutes of:
4 CTB Pull-Ups
5 burpees

7 wall ball shots (20/12 lbs)

Then rest between 5-7 minutes, before completing  amrap in 5 mins

10 GHD situps

10 push-ups

Wednesday, September 14th, 2011

BENCHMARK:

2K ROW for time.

Data is vital to effective programming.  To show forward progression, strengths, and weaknesses we need to have the information to drive us.  This is why it is so important that all of our athletes keep a log of their workouts.  Whether it is a simple notebook or sophisticated spreadsheet, the important point here is that every workout needs to be documented in order to improve and guide us on where to go next.  If you have not started a log yet, today is the day to start!

Tuesday, September 13th, 2011

Be all business and quickly move through warm up today as this workout takes time when done properly, which means good rest between heavy reps.

"Crossfit Total"

Find your 1 rep max in the squat.  Full depth. A coach must observe each heavy rep.

Find your 1 rep max in the strict press.

Find your 1 rep max in the dead lift.


Post your highest squat, press and dead lift as well as total to comments.     

FLOOD UPDATE

We are dry and ready to get back to work!  Classes will resume Tues Sept 13th at 6 pm, please let us know if you will be attending.

Saturday September 10th , 2011

Running
7 min warm up jog. Skip, change speeds, open up hips good
Run 30seconds at 90% effort
Run 30s at 50% effort
Repeat 6 times and then transition right into
Run 60s at 90 %
Run 60s at 50%
repeat 4 times and then transition right into
Run 90s at 90%
Run 90s at 50%
repeat 2 times

Cool Down and stretch 7 - 10 mins

Friday, September 9th, 2011

We will be closed Friday and Saturday due to area flooding.

Thursday, September 8th, 2011

CLASSES CANCELLED TODAY AND FRIDAY MORNING.  CHECK BACK FRIDAY EVENING FOR THE STATUS OF SATURDAY's CLASS


 Home workout  will take less than 30 minutes to complete:


A. Push-ups
beginners-   3 sets max reps.     rest 2 minutes between sets.
intermediate.  40 reps for time.  rest 2 mins.  40 reps for time.
advanced  -  @22x2. max reps 3 sets.  rest 3 mins between sets.  @22x2  means two seconds on the way down, 2 second pause in the bottom, 2 seconds pause at the top.

B. walking lunges.
beginners    20 reps (10/leg) walking lunge.   rest 1 minute between sets. complete 3 sets.
intermediate 40 reps 20/leg  walking lunges   rest 1.5 minutes between sets.  complete 3 sets.
advanced     60  reps = 30/leg walking lunges  rest 2 minutes between sets. complete 3 sets.

C. all levels
tabata sit up anchored - total reps
tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated for 8 sets.  4 total minutes.

post reps or time for part A. time for each set for part B and total reps for part C to comments. we want to know if you did the home workout so post!!

Wednesday September 7th, 2011

CLASS IS CANCELLED TODAY DUE TO RAINING AND FLOODING


Benchmark and Tester day! Bring a stopwatch if you have one Please record results and post each round time as well as scaling to comments!!!!  This workout will be repeated in approximately 3-4 months and we will see improvement. This WOD was posted on Crossfit.com on July 16th, 2011.  This is one of the famed Crossfit "girls" WODS and is a great test of gymnastic strength and endurance. After completing this WOD you will have accomplished something truly difficult and rewarding!!


"Barbara"  - we will be running the following scaled versions of"Barbara"

“Barbara 2.0 ”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

“Barbara 3.0”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

 If you cannot do pull ups do assisted or beginner pull ups.

Tuesday September 6th, 2011

Power clean 3,3,3 rest 3 mins between sets

Row 30s at max effort rest 3:30 x 8 sets or until critical drop off.

An example of critical drop off would be you row ~ 150m for first 4 sets then 145 and then 130m. At that point we should shut the workout down as the power output has dropped significantly. A coach will help determine when that is for each person.

Monday September 5th , 2011

Double under practice 5 mins

5 sets at max effort

5 heavy push press
10 high box jumps
35 double unders

Rest 4 min actively walking between sets

Double under reps will be scaled to bar hops for those still working on double unders

Remember to sign up for Fight Gone Bad!!!

Thursday, September 1st, 2011

A. weighted mixed grip chin up 31X0; 2-3 x 6; rest 2 min

B. KBS x 21 light; rest 1 min x 3

C. FLR on floor - 3 min accumulated

 

*Reminder- CFB will close after the 9 am class on Thursday and will reopen Monday evening for Labor Day weekend.