After rough loss in the semi-finals to Gonzaga High School (the eventual national champions) Penn was able to bounce back and take 3rd in the nation with a solid win against Xaiver High School out of New York.
Press 3×5 (add 2.5 lb to last workout)
Press 5 RM, 1 x max reps @ 80% of 5 RM
21, 15, 9 reps of:
225 lb Back Squat
Ring Dips
2014 05 18
2014 05 17
Last weekend at the North Central Regionals we (CFFB) had vert tec in front of our booth. It was awesome to watch everyone crowding around to test their vertical jump. This is a photo of a guy getting a 40.5″ vertical. This ended up being the second highest of the day. Would love to get one in here… to bad they cost $600 for some reason.
COMPLETE 8 ROUNDS:
Sprint 60 yard
*Rest 60 seconds between rounds.
Complete as many rounds as possible in 15 minutes of:
135 lb Power Snatch – 3 reps
Pull Ups – 5 reps
Push Ups – 7 reps
20″ Box Jumps – 9 reps
2014 05 15
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!
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
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.
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
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.
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
Find:
1 RM Box Jump
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
Kalsu
LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Today you will be taking on one of Crossfit Football’s Hero workouts. I’m not going to lie this one is definitely a battle. I would come in with a game plan on how many thrusters per minute you feel you can maintain and stick with that. This is one were you definitely don’t want to go with the “fly and die” method.
KALSU
On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you complete 100 total thrusters.
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.
2014 05 08
Find:
1 RM Box Jump
then…
Squat 3×5 (add 5 lb to last workout)
Bench Press 3×5 (add 2.5 lb to last workout)
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
then…
Complete as many rounds as possible in 15 minutes of:
50 lb One Arm DB Thrusters RT – 5 reps
50 lb One Arm DB Thrusters LT – 5 reps
Push Ups – 7 reps
Box Jumps @ 60-65% of 1 RM BJ – 9 reps
2014 05 07
2014 05 06
Much like we need to fine tune our CNS to fire on our barbell lifts we need to do the same thing with sprinting. The way we do this is with intensity sprints, meaning we are going to rest until full recovery. Our goal will to be operating within 95% of your fastest time. So meaning if you run a 10.0 second 80 yard sprint we don’t want to run slower then 10.5 sec. If we drop below that then we know we need to rest more. If you can bring your own timing device that will help out a lot.
Find:
Fastest 80 yard Sprint
*Warm up as needed and take 4-7 attempts at find your fastest 80 yard sprint.
*Rest as needed between attempts.
Deadlift 5 RM (add 10 lb to last workout)
Supine Ring Pull Ups – 50 reps – AQAP (As Quick As Possible)
Deadlift 5 RM
One Arm DB Rows 3 x max reps – AHAP (As Heavy As Possible)
2014 05 05
