Crossfit Football just came out with some new swag, and just in time for Christmas. Head on over their store to see their new and current swag selection.
*Complete DWOD before SWOD
Power Clean 5x3 (add 2.5 lbs to last 5x3 power clean workout)
Power Clean 2x3 @ 80%, 2x3 @ 85%, 2x2 @ 90% (of 1 RM)
Complete 10 rounds: Sprint 40 yards *Rest 45 seconds between sprints
2013 12 05
We're hosting a Crossfit Football Seminar June 28th and 29th!
Squat 3x5 (add 5 lbs to last 3x5 squat workout)
Front Squat 3 RM
Complete 5 rounds: Handstand Hold - 30 seconds Handstand Push Ups - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.
2013 12 04
On Sunday I was able to go watch Robert and his basketball team Cornell take on Notre Dame. For those of you that don't know Robert he was here for the Summer Strength and Conditioning class. Robert is one the harder working athletes that I have, and I'm excited to see how he grows throughout his college career.
Tillman Complete 7 rounds for time: 315 lbs Deadlifts - 7 reps Full Gasser - 1 reps Pull Ups - 15 reps *Rest 45 seconds between rounds
Patrick Daniel Tillman (11-6- 76 - 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
2013 12 02
Press 3x5 (add 2.5 lbs to last workout)
Press 5 RM, 1 x max reps @ 80% of 5 RM Pull Ups 3 x max reps
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on... *This workout is performed at body weight or 225 lbs / 150 lbs, which ever is more. * So if your weight is 185 lbs then you would use 225 lbs, however if your weight is greater then 225 lbs then you would get to use your bodyweight.
2013 12 01
2013 12 01
Attention the gym will be closed for Thursday and Friday. Brandon will most likely be coming in on Friday if you have any interest in getting a workout in. Keep an eye on the blog for the exact time for Friday. If you want to get a last workout in before Thanksgiving you can always come into a classes on Wednesday as well.
Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x max reps
Power Snatch 2 RM Weighted Pull Ups 3, 3, 3, 3, 3
One Minute On...One Minute Off...for 10 minutes. 30 KB Swings - 2 pood *You have 1 minute to get 30 Russian KB swings. *If you complete the 150 swings in the given time count a pass. If you don't, count a fail. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *Workout was last done 10.15.13, figures this is one of the result days I don't have a picture for. Hopefully you journaled it somewhere :)
2013 11 25
If you want to make sure that you get a CFSB Word Cloud Tee make sure you fill out the pre-order form. Click here to get everything take care of.
Squat 3x5 (add 5 lbs) Press 3x5 (add 2.5 lbs to last workout)
Front Squat 5 RM Press 5 RM
Find 1 RM Box Jump then...
T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below
2013 11 24
2013 11 24
IS DORSIFLEXION YOUR ACHILLES HEEL? Tex (Power Athlete Seminar Staff) does a great job of explain why we put such a big emphasis on dorsiflexion. Take a read and post thoughts to comments.
Complete after DWOD Chin Ups 3 x max
Complete after DWOD Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Complete 10 rounds for time:
3 Ground to Overhead - 225 lbs 10 Evil Wheels *Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
2013 11 21
[youtube=http://www.youtube.com/watch?v=2g_AteGkGN4&feature=c4-overview-vl&list=PLlq26RwYa1o2iwycDeX7RfW2GGQRV54pj]
Mark Bell offers up some great benching tips. It is addressed from a powerlifting stand point since Mark is a powerlifter, however this is the best video so far that I have seen that carries over to our "Power Athlete" benching technique. Take a watch and try to implement the tips in your bench session, and see what you think. Are you currently doing any of these? Any tips your excited to give a try?
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
Front Squat 1, 1, 1, 1, 1 Press 2 RM
Death by 15 yards With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able. ***Note this is a work out that you could game to try to get higher rounds, however I want you guys to attack this from our Train Fast Be Fast mentality. Every 15yd sprint should be as fast as possible. Obviously your speed will go down as you get in higher rounds, but you should be always given the sprints a good effort. Not jogging in earlier rounds to get a "better score" Also if it is decent outside be prepared to do the workout outside.
2013 11 20
