Rest Day
Don't shoot the messenger:
5 Reasons Why Alcohol Will Destroy Your Muscle Gains
Now, I'm well aware that as CrossFitters, muscle building isn't (necessarily) a top priority. However, this article is still important to us because these same mechanisms also lead to a decrease in performance. In other words, unless you're Randy "Beast Man" N., don't expect to set any new PRs the day after a drinking binge.
Sunday, May 31, 2009
Saturday, May 30, 2009
Sunday, 31 May 2009
Skill Work:
Burgener Warm-Up
WOD:
"Epic Failure"
5 Rounds for Total Reps:
- 30 seconds, 95-lbs Thrusters
- 30 seconds, Rest
- 30 seconds, Pullups
- 30 seconds, Rest
- 30 seconds, Burpees
- 30 seconds, Rest
Post reps of each exercise (per round) to comments.
Burgener Warm-Up
WOD:
"Epic Failure"
5 Rounds for Total Reps:
- 30 seconds, 95-lbs Thrusters
- 30 seconds, Rest
- 30 seconds, Pullups
- 30 seconds, Rest
- 30 seconds, Burpees
- 30 seconds, Rest
Post reps of each exercise (per round) to comments.
Friday, May 29, 2009
Saturday, 30 May 2009
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)
Post weights and time to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)
Post weights and time to comments.
Thursday, May 28, 2009
Friday, 29 May 2009
Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 16 April 2009)
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 16 April 2009)
Wednesday, May 27, 2009
Thursday, 28 May 2009
Rest Day
A little light reading:
- Learning the Olympic Lifts: The Stance
- CrossFit in Yosemite
- Parkour Basics: Part 2
A little light reading:
- Learning the Olympic Lifts: The Stance
- CrossFit in Yosemite
- Parkour Basics: Part 2
Tuesday, May 26, 2009
Wednesday, 27 May 2009
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
Post times for each round to comments.
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
Post times for each round to comments.
Monday, May 25, 2009
Tuesday, 26 May 2009
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
Sunday, May 24, 2009
Monday, 25 May 2009
Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)
WOD:
3 Rounds:
- 10 Burpees
- 10 Pullups
We've started a new cycle at CFBF: over the next several months, we will be programming with an Olympic weightlifting bias. If you would like to stay with the Strengh Bias programming, feel free to head back to the archives and repeat the cycle again.
Post weights and time to comments.
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)
WOD:
3 Rounds:
- 10 Burpees
- 10 Pullups
We've started a new cycle at CFBF: over the next several months, we will be programming with an Olympic weightlifting bias. If you would like to stay with the Strengh Bias programming, feel free to head back to the archives and repeat the cycle again.
Post weights and time to comments.
Friday, May 22, 2009
"Twins"
Two rounds, of each couplet, for time of:
- 750 meter Row
- 20 Handstand Push-ups
- 115 pound Thruster, 20 reps
- 20 L-Pull-ups
In other words, it goes: Row, HSPU, Row, HSPU, Thruster, LPU, Thruster, LPU...have fun with this one!
Head over to BrandX CrossFit for scaling options.
Post time to comments.
Thursday, May 21, 2009
Friday, 22 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
Post weight and time to comments.
Front Squat - Set a new 3 Rep Max!
Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
Post weight and time to comments.
Wednesday, May 20, 2009
Thursday, 21 May 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Tuesday, May 19, 2009
Rest Day - 20 May 2009
In the development of a new athlete, CrossFit advocates the following progression:
Mechanics--->Consistency--->Intensity
Mechanics, also refered to as technique, is achieved when the athlete can clearly demonstrate proper fundamentals of a given movement.
Consistency refers to two separate topics, 1) demonstrating the ability to consistantly complete movements under increasing levels of stress, and 2) demonstrating the dedication and ability to adhere to the prescribed scheduling (i.e.: 3 days on, 1 day off).
Intensity is where the magic happens. It is often expressed in power- and weightlifting as a certain percentage of a 1 Rep Max (i.e.: the higher the percentage, the greater the intensity), but this also applies to 3s and 5s (or any other rep range that you chose). In CrossFit, intensity is most often expressed as Power (which, we all remember from high school) as Force * Distance / Time. Therefore, the faster you do a WOD (or with a greater load), the higher the power output, and therefore the higher the intensity.
Read more about Mechanics, Consistancy, and Intensity in the CrossFit Journal article Consistensy Before Intensity.
If you want to play around with Power Output, head over to Catalyst Athletics and check out their Power Output Calculator.
Enjoy your rest day...don't forget to hit up the foam roller!
Mechanics--->Consistency--->Intensity
Mechanics, also refered to as technique, is achieved when the athlete can clearly demonstrate proper fundamentals of a given movement.
Consistency refers to two separate topics, 1) demonstrating the ability to consistantly complete movements under increasing levels of stress, and 2) demonstrating the dedication and ability to adhere to the prescribed scheduling (i.e.: 3 days on, 1 day off).
Intensity is where the magic happens. It is often expressed in power- and weightlifting as a certain percentage of a 1 Rep Max (i.e.: the higher the percentage, the greater the intensity), but this also applies to 3s and 5s (or any other rep range that you chose). In CrossFit, intensity is most often expressed as Power (which, we all remember from high school) as Force * Distance / Time. Therefore, the faster you do a WOD (or with a greater load), the higher the power output, and therefore the higher the intensity.
Read more about Mechanics, Consistancy, and Intensity in the CrossFit Journal article Consistensy Before Intensity.
If you want to play around with Power Output, head over to Catalyst Athletics and check out their Power Output Calculator.
Enjoy your rest day...don't forget to hit up the foam roller!
Monday, May 18, 2009
Tuesday, 19 May 2009
Making 1000+ lbs look easy...
WOD:
5 Rounds for Time:
- Run 400 meters
- 6 Pistols, alternating legs
- 12 Burpees
- 18 Knees-to-Elbows
Instructional Videos on Pistols: Part 1, Part 2, Part 3.
I will be in the gym at 0830 and Garrett will be running a session at 1600 in order to spread out the group a bit to lessen any logistical problems.
Post time to comments.
Sunday, May 17, 2009
Monday, 18 May 2009
Strength:
Deadlift - Set a new 5 Rep Max!
Deadlift - Chose a weight that allows you to get 15-20 reps
WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 7 March 2009)
Post weights and time to comments.
Deadlift - Set a new 5 Rep Max!
Deadlift - Chose a weight that allows you to get 15-20 reps
WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 7 March 2009)
Post weights and time to comments.
Saturday, May 16, 2009
Sunday, 17 May 2009
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
Skill Work:
21-15-9 (Not for Time!)
- Overhead Squats, Weight: PVC-->45 lbs bar (depending on ability)
- Double Unders
WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
Post weight and time to comments.
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
Skill Work:
21-15-9 (Not for Time!)
- Overhead Squats, Weight: PVC-->45 lbs bar (depending on ability)
- Double Unders
WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
Post weight and time to comments.
Thursday, May 14, 2009
Friday, 15 May 2009
WOD:
"Angie"
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
Post time to comments.
"Angie"
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
Post time to comments.
Wednesday, May 13, 2009
Thursday, 14 May 2009
Strength:
Front Squat
Set a new 5 Rep Max
Skill Work:
Muscle Snatch - Heavy Single (Go for a new PR if you're feeling good)
Snatch Balance - Heavy Single
WOD:
21-15-9
- Power Snatches, 135 lbs
- Ring Dips
- Box Jumps, 24"
Post weights and time to comments.
Front Squat
Set a new 5 Rep Max
Skill Work:
Muscle Snatch - Heavy Single (Go for a new PR if you're feeling good)
Snatch Balance - Heavy Single
WOD:
21-15-9
- Power Snatches, 135 lbs
- Ring Dips
- Box Jumps, 24"
Post weights and time to comments.
Tuesday, May 12, 2009
Wednesday, 13 May 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Push/Split Jerk - Use no more than 85% of 1 RM
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
Post weights and time to comments.
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Push/Split Jerk - Use no more than 85% of 1 RM
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
Post weights and time to comments.
Monday, May 11, 2009
Rest Day - 12 May 2009
CrossFit's Theoretical Hierarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
Post thoughts to comments.
Sunday, May 10, 2009
Monday, 11 May 2009
WOD:
5 Rounds for time:
- Run 400 meters
- 15 Power Snatches, 95-lbs
- 30 Air Squats
5 Rounds for time:
- Run 400 meters
- 15 Power Snatches, 95-lbs
- 30 Air Squats
Saturday, May 9, 2009
Sunday, 10 May 2009
Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows you to get 15-20 reps
WOD:
Courtesy of the Hopper Deck
21-15-9
- Box Jumps 24"
- KB Swings, 1.5 pood (or 55 lbs DB)
- Sumo Deadlift Highpull, 95lbs men
Post weights and time to comments.
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows you to get 15-20 reps
WOD:
Courtesy of the Hopper Deck
21-15-9
- Box Jumps 24"
- KB Swings, 1.5 pood (or 55 lbs DB)
- Sumo Deadlift Highpull, 95lbs men
Post weights and time to comments.
Saturday, 9 May 2009
Strength:
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Wednesday, May 6, 2009
Thursday, 7 May 2009
WOD:
(Courtesy of CrossFitOKC)
Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
Post time to comments.
(Courtesy of CrossFitOKC)
Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
Post time to comments.
Tuesday, May 5, 2009
Wednesday, 6 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Monday, May 4, 2009
Tuesday, 5 April 2009
Strength:
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)
Skill Work:
Split Jerk - No more than 85% of 1RM
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Post weight and time to comments.
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)
Skill Work:
Split Jerk - No more than 85% of 1RM
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Post weight and time to comments.
Saturday, May 2, 2009
Sunday, 3 May 2009
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine)."Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Friday, May 1, 2009
Saturday, 2 May 2009
Strength:
Deadlift - Set a new 1 Rep Max!
Deadlift - Choose a weight that allows you to pull 15-20 reps
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power Cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post weights and rounds completed for each of the 5 cycles to comments.
Deadlift - Set a new 1 Rep Max!
Deadlift - Choose a weight that allows you to pull 15-20 reps
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power Cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post weights and rounds completed for each of the 5 cycles to comments.
Subscribe to:
Posts (Atom)