Monday, November 30, 2009

Wednesday, 2 December 2009

WOD:
(Courtesy of CrossFit Football)

- 10 Power Cleans
- 20 Push Ups
- 9 Power Cleans
- 19 Push Ups
- 8 Power Cleans
- 18 Push Ups
- 7 Power Cleans
- 17 Push Ups
- 6 Power Cleans
- 16 Push Ups
- 5 Power Cleans
- 15 Push Ups
- 4 Power Cleans
- 14 Push Ups
- 3 Power Cleans
- 13 Push Ups
- 2 Power Cleans
- 12 Push Ups
- 1 Power Clean
- 11 Push Ups

*Use 75% of 1 RM for Power Clean weight

Post loads and times to comments.

Sunday, November 29, 2009

Tuesday, 1 December 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 15 June 2009)

Saturday, November 28, 2009

Monday, 30 November 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and 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 7 September 2009)

Friday, November 27, 2009

Saturday, 28 November 2009

WOD:
From our friends over at CrossFit Sigonella...

21-15-9
- Thrusters, 135 lbs
- Deadlifts, 275 lbs

Post time to comments.

Thursday, November 26, 2009

Friday, 27 November 2009

The winner of the challenge gets to take on this guy for his crown...


Ok, it's time for something new! As we all know, competition is the king of training stimulus, so during the last week of each month, CFBF will be holding an internet challenge. The "prize" is nothing more than bragging rights and having your name posted on the CFBF mainpage with a link to your YouTube or Vimeo account.

Colossal Challenge #1



WOD 1:

Run 1 mile - For Time

Rest precisely 20 minutes


WOD 2:
Overhead Squat - 1 Rep Max

Rest no more than 4 hours

WOD 3:

"Nate"
AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Handstand Pushups
- 8 Kettlebell (or DB) Swings, 2 pood (75-lbs)

Rules & WOD Descriptions
All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 29 November 2009.

WOD 1 - Simple: run 1 mile as fast as possible. Since this IS a competition, competitors must complete the distance on a track or treadmill (at 1% incline), or use a GPS device to ensure precise distance. Video: if on the track, do the best you can to show as much of the track as possible and show the watch to the camera with the stopped time upon completion of the run ; treadmill, ensure the "control panel" and the runner are in the frame the entire time; GPS - find a safe place to keep the camera with a view of the start/finish "line," start the camera, show that the GPS device is reset (zero on the timer and distance) go to the line and start the run, upon completion of the run, show the GPS device to the camera, ensuring that the distance travelled and time are clearly visible. Scoring will be determined from the fastest time to the slowest.

WOD 2 - Bar may start in a rack or on the floor; if starting in the rack, the bar must be jerked/pressed from the shoulders (either in front of or behind the neck) into the overhead position. With the bar locked out overhead, squat down until the crease of the hip is below the top of the knee. If there is any question if proper depth was met, then the rep will not count, therefore, make sure you get DEEP! The competitor has as many attempts as needed to reach his/her 1RM and the event is ended when the competitor elects to stop or fails on any particular weight 3 times. Video: ensure the camera is set at an angle that clearly shows the relationship between the hip and the knee - to the side and slightly behind is best. The camera need NOT run during the rest intervals and only video clips of your top 2 successful lifts are required to be submitted. Scoring will be determined by the highest amount of weight lifted in a single attempt down to the lowest weight.

WOD 3 - Required Range of Motion (ROM): MUs - fully open shoulder at the bottom, elbows fully locked out at the top; HSPU - a wall or other vertical support surface may be utilized, at the top the elbows must be fully locked out, at the bottom the forehead MUST touch the ground on each rep; KB swings - when 'bell is overhead, a portion of the ear must be visible in front of the arm when viewed from the side. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips, Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF. Scoring will be determined by the highest number of rounds (and partial rounds in the event of a tie) down to the lowest number of rounds completed within the 20 minute period.

Post questions, thoughts, WOD results, and links to the videos to comments.

Monday, November 23, 2009

Tuesday, 24 November 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
(Compare to 12 June 2009)

Post number of rounds and total number of pullups to comments.

Sunday, November 22, 2009

Monday, 23 November 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 17 April 2009)

Post weight and time to comments.

Friday, November 20, 2009

Saturday, 21 November 2009

Strength:
Split Jerk - Set a new 1 Rep Max

WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely 3 minutes between rounds.
(Compare to 27 May 2009)

Post weight, round times, and total time to comments.

Thursday, November 19, 2009

Friday, 20 November 2009

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
"Christine"
3 Rounds for Time:
- Row 500 meters
- 21 Deadlifts, Bodyweight
- 21 Box Jumps, 24"
(Compare to 15 August 2009)

Post weight and time to comments.

Tuesday, November 17, 2009

Wednesday, 18 November 2009

WOD:
Five rounds for time of:
- Run 400 meters
- 15 Hang Squat Cleans, 95-lbs

Post time to comments.

Monday, November 16, 2009

Tuesday, 17 October 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)

Post weight and time to comments.

Sunday, November 15, 2009

Monday, 16 November 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
Three rounds for time of:
- Run 800 meters
- 30 Pull-ups
- 40 Push-ups
- 50 Squats

Post weight and time to comments.

Friday, November 13, 2009

Saturday, 14 October 2009

Strength:
Split Jerk - Set a new 1 Rep Max

WOD:
"Fractured Fran"
5 Rounds for Time of:
- 9 Thrusters, 95 lbs
- 9 Pull-ups
(Compare time to last "Fran" 30 October 2009...the amount of work is identical...thoughts?)

Post weight and time to comments.

Thursday, November 12, 2009

Friday, 13 October 2009

Strength:
Deadlift - Set a new 3 Rep Max!

WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips

Post weight and time to comments.

Tuesday, November 10, 2009

Wednesday, 11 October 2009

WOD:
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows

Post time to comments.

Monday, November 9, 2009

Tuesday, 10 November 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Chelsea"

For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats

If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.

Post weight and results to comments.

Sunday, November 8, 2009

Monday, 9 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)

Post weight and time to comments.

Friday, November 6, 2009

Saturday, 7 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Post weight and number of rounds to comments.

Thursday, November 5, 2009

Friday, 6 November 2009

Strength:
Deadlift - Set a new 1 Rep Max

WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Monday, November 2, 2009

Tuesday, 3 November 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups

Post weight and time to comments.

Sunday, November 1, 2009

Monday, 2 November 2009

Strength:
Back Squat - Set a new 1 Rep Max
(Use a box and bands if you have them)

WOD:
Max Reps in 10 minutes:
- Move 135 lbs from ground to overhead any way possible while utilizing safe and proper technique

Post weight and method/reps to comments.