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Thursday, 05.15.14

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Hmm who'd thought?

Great job everyone on your first CFFB Total! We are able to rock out 4, 1RMs in 90 minutes. Thats really impressive,and thank you for everyone staying on task. Also great job on the lifts, we had a lot of PRs set!

Amateur

Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)

Collegiate

On the minute Complete 2 front squats on the minute for 12 minutes: Use 75% of 1 RM from April 24, 2014 for this workout.

Conditioning

Complete 4 rounds: Each round consists of 6 cycles of the following: DB Hang Power Clean DB Front Squat DB Push Press DB Lunge RT DB Lunge LT

*Do not set the dumbbells down during the 6 times through the cycle. *Rest as needed between rounds. *Go up in weight each round to perform the heaviest round possible.

2014 05 14

Wednesday 5-14-2014

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Awesome work Monday, you guys! I'm looking forward to getting to work with you all a whole lot more.   A.  Clean & jerk - increase by feel - 3.2.2.1.1   B.  Front squat  5x5 @ 70%   C1.  Good mornings 5x5  - weight on this is up to you as long as you adhere to the requirements mentioned in class C2. 30 second plank, 30 seconds Russian twists - 6x C3. 1000m row -- alternating 15 hard pulls, 15 easy pulls

2014 05 13

Wednesday 5.14.14

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A. 30 Minute amrap - not for score 500m Row 5 Chin Ups 30 Second Pillar 20 Yard Handstand Walk 50 Jump Rope Singles Notes: Move through at a comfortable pace, we will not be keeping score with this one, we want everyone going through it at a recovery pace. 30 Shoulder Taps will be the substitution for the Handstand Walk  

2014 05 13

Tuesday, 05.13.14

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Alright everyone we will be doing a Crossfit Football total tomorrow. So if you can try to come in around 5 to start get warm. We will take at most 20 minutes per lift to try to keep things moving. Come in with some warm up ideas and possible attempts.

CF FOOTBALL TOTAL

Power Clean – 1 Rep Squat – 1 Rep Bench – 1 Rep Deadlift – 1 Rep

Perform a max attempt for the lifts listed above. After warm-ups, 3 attempts are allowed. Total must be done in the specified order. All 4 lifts are combined to create the CF Football Total

2014 05 12

Monday, 05.12.14

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Plyometrics

Find: 1 RM Box Jump

Conditioning

4 rounds for total reps of: 30 seconds of One Arm 45 lbs DB Power Snatch RT – max reps Rest 30 seconds 30 seconds One Arm 45 lbs DB Power Snatch LT – max reps Rest 30 seconds 30 seconds Supine Ring Row – max reps Rest 30 seconds 30 seconds Box Jumps @ 65% of 1 RM – max reps Rest 30 seconds

2014 05 12

Monday 5-12-2014

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A.  Snatch - increase by feel - 2.2.2.2 Hang clean (from power position, dead stop) - 3x3   B.  Push press - 3x5 (of 1RM. If you don't have a 1RM, work up to something challenging for 5 and try to hit it for all 3 sets.) Back squat - 3x5 @ 70% of 1RM   C.  30 single leg jack knives (R + L = 1 rep)   -->  OK, this will be the general format of our daily activities. We'll always start with the Oly lifts first as they are the most the most technical. We will back squat twice as often as we front/OH squat. Most days we will end with an accessory movement complex/WOD.

2014 05 11

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