2014 05 17
Tag Archives: crossfit
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.
Sprints
COMPLETE 8 ROUNDS: Sprint 60 yard *Rest 60 seconds between rounds.
Conditioning
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
- 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
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
Amateur
Squat 3×5 (add 5 lb to last workout) Bench Press 3×5 (add 2.5 lb to last workout)
Collegiate
Front Squat 1 RM Bench Press 3 x max reps @ body weight
Conditioning
Complete 6 rounds for time: 50 lb DB Hang Cleans – 5 reps 100 yard Shuttle Run For shuttle run, sprint out 50 yards, touch and sprint back.
Are athletes really getting faster, better, stronger?
This is a great Ted Talk on whether or not athletes over the years have truly gotten better. If you have 15 minutes to spare you should watch it. Interested to hear your thoughts on this.
2014 04 30
Amateur
Press 3×5 (add 2.5 lb to last workout)
Collegiate
Push Press 3 RM
Conditioning
For time: Back Squats @ body weight – 30 reps 1000 meter row Burpees – 30 reps
2014 04 28
2014 04 27
Keith nailing a 5RM at 315lbs! Three wheels, moving on to big boy weights.
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Snatch 2 RM Overhead Squat 1 x max reps @ 2 RM PS
Conditioning
Complete 4 rounds for time: 2 pood KB Swings – 10 reps Squats with KB in rack position RT – 10 reps 25 yard One Arm Farmer Walk w/ KB in rack position RT 2 pood KB Swings – 10 reps Squats with KB in rack position LT – 10 reps 25 yard One Arm Farmer Walk with KB in rack position LT
2014 04 24
Amateur
Squat 3×5 (add 5 lb to last workout)
Collegiate
Squat 5×3 @ 90% of 3 RM from Monday
Conditioning
The Volkswagen 4.0 15, 12, 9 reps of: Bench Press @ bodyweight + 5 lbs Weighted Pull Ups w/ 50/35 lbs * For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you're able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.
Last "OG Volkswagen"
2014 04 23
Amateur
Squat 3×5 (add 5 lb to last workout)
Collegiate
Squat 3 RM Press 3 x max reps @ 80% of 5 RM from Thursday
Conditioning
Complete for time: 1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps Double Unders – 150 reps *Can be broken up into any sets and reps possible. *One KB in each hand during step ups.
2014 04 20