WarmUp:
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
Thursday, December 29, 2011
Wednesday dec 27
WarmUp:
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
tuesday dec 27th
WarmUp:
500m Row
400m Run
15 DB Thrusters(25/15)
15 KB Swings (50/35)
15 T2B
15 Catapults (20/16)
MOD:
Ring Work
Inversion, Ring HSPU, L Thrus
Review Full Clean.
WOD: 20m for Reps and Wgt/Alt Mins
Clean
Dbl Unders
Got 39 reps of cleans and got up to 120lbs last set got 2 reps
500m Row
400m Run
15 DB Thrusters(25/15)
15 KB Swings (50/35)
15 T2B
15 Catapults (20/16)
MOD:
Ring Work
Inversion, Ring HSPU, L Thrus
Review Full Clean.
WOD: 20m for Reps and Wgt/Alt Mins
Clean
Dbl Unders
Got 39 reps of cleans and got up to 120lbs last set got 2 reps
Monday 26th dec
WOD:
1 Mile Run
100 Pullups
100 Pushups
100 Situps
100 Squats
1 Mile Run
time was 41:00
1 Mile Run
100 Pullups
100 Pushups
100 Situps
100 Squats
1 Mile Run
time was 41:00
Monday, December 19, 2011
DEC 19th
Dec 19th, 2011
Warmup: 4 RFT
400m Run
25 Dbl Unders
MOD: Push Jerk
3-3-3-3-3
WOD:
10 Push Jerk (95/65)
DONE IN 16:36
1 Round of Cindy
9 Push Jerk (95/65)
1 Round of Cindy
…cont til…
1 Push Jerk (95/65)
1 Round of Cindy
Cindy is 5 Pullups, 10 Pushups, 15 Squats
Warmup: 4 RFT
400m Run
25 Dbl Unders
MOD: Push Jerk
3-3-3-3-3
WOD:
10 Push Jerk (95/65)
DONE IN 16:36
1 Round of Cindy
9 Push Jerk (95/65)
1 Round of Cindy
…cont til…
1 Push Jerk (95/65)
1 Round of Cindy
Cindy is 5 Pullups, 10 Pushups, 15 Squats
In Honor of Melody Gehosky’s 34th Birthday is Dec 16th and per her deployed hubbys request we will be doing a CFSF Nasty Girl “Melody” WOD today! Her hubby contacted us yesterday with the most awesome email! Gota love a good man! Happy Birthday Melody from your Man…and your CFSF Family!
WarmUp:
1 Mile Run
50 Dbl Unders
15 Calorie Row
MOD: Snatch
Snatch Progression/Skill Work
WOD: “Melody”
34 Deadlifts (135/95)
16 Snatch (135/95)
34 Box Jumps (24/20)
16 HSPU
34 Deadlifts (135/95)
16 CTB Pushups
did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times
WarmUp:
1 Mile Run
50 Dbl Unders
15 Calorie Row
MOD: Snatch
Snatch Progression/Skill Work
WOD: “Melody”
34 Deadlifts (135/95)
16 Snatch (135/95)
34 Box Jumps (24/20)
16 HSPU
34 Deadlifts (135/95)
16 CTB Pushups
did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times
DEC14
Dynamic Warmup
Speed Work
400m Sprint-Rest 30 Seconds
300m Sprint-Rest 20 Seconds
200m Sprint-Rest 10 Seconds
100m Sprint
MOD:
Split Jerk Skill Transfer
Split Jerk 3-3-1-1-1 to 1RM
WOD: 21-15-9
Split Jerk (105/75)
K2E
KB Swing (2P/1.5Pood)
Got to 110 on my split jerk
10:59 as rx
Speed Work
400m Sprint-Rest 30 Seconds
300m Sprint-Rest 20 Seconds
200m Sprint-Rest 10 Seconds
100m Sprint
MOD:
Split Jerk Skill Transfer
Split Jerk 3-3-1-1-1 to 1RM
WOD: 21-15-9
Split Jerk (105/75)
K2E
KB Swing (2P/1.5Pood)
Got to 110 on my split jerk
10:59 as rx
dec 13th
MOD: Front Squat
3-3-3-3-3
WOD: “ANNIE”
50-40-30-20-10
Double Unders
Situps
TOok me 9min and few secs
3-3-3-3-3
WOD: “ANNIE”
50-40-30-20-10
Double Unders
Situps
TOok me 9min and few secs
12 dec
WarmUp:
Chest Opener
Dynamic Shoulders
MOD:
Bench Press (96/65)
As Many Reps on Rx Weight as you can Get, Then work to 1 Rep Max
WOD: AMRAP 20M
100m Sprint
10 CTF Pushups
5 Ring Dips
10 Med Ball Clean and Jerk (20/16)
THIS WAS FUN HAD RYANN THERE TO COMPETE WITH LOL SHES A FAST RUNNER SO MADE ME PUSH HARD
GO 10 rounds and 10 reps
Chest Opener
Dynamic Shoulders
MOD:
Bench Press (96/65)
As Many Reps on Rx Weight as you can Get, Then work to 1 Rep Max
WOD: AMRAP 20M
100m Sprint
10 CTF Pushups
5 Ring Dips
10 Med Ball Clean and Jerk (20/16)
THIS WAS FUN HAD RYANN THERE TO COMPETE WITH LOL SHES A FAST RUNNER SO MADE ME PUSH HARD
GO 10 rounds and 10 reps
Friday, December 9, 2011
Bad News But good News
Bad news isI finally got my results from my Cert test this past weekend in Atlanta, but the retest was really hard, and when i did my cert 2 years ago it was soooo different so i will renew and retest in January! There was so many trick questions where the anwers can be all right but had to be in the order Crossfit wanted!! All in all was fun being there and it refreshed my memory on teaching and form and all that good stuff, i love it!!!
FRIDAY DEC 9th
Warmup:
5 Mins Jump Rope Drills
30 sec L Hold (parallette/rings/dead hang)
5 Mins Jump Rope Drills
1 Min Plank Hold
5 Mins Jump Rope Drills
Technique Talk
WOD: “Fight Gone Bad”
5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.
1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.
Wallball (20/16-10ft Target)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on
FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.
5 Mins Jump Rope Drills
30 sec L Hold (parallette/rings/dead hang)
5 Mins Jump Rope Drills
1 Min Plank Hold
5 Mins Jump Rope Drills
Technique Talk
WOD: “Fight Gone Bad”
5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.
1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.
Wallball (20/16-10ft Target)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on
FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.
THursday Dec 8th
WarmUp:
Dynamic Legs/Hip Mobility
1 Mile Run
Shoulder Mobilty
MOD:
Tri Pod to Headstand
Headstand to Handstand
Two Arm Handstand to One Arm Handstand
WOD: Review of OHS: C2E, Overhead Position, Depth
10 OHS (95/65)
10 Lateral Bar Burpees
5 OHS (105/75)
5 Lateral Bar Burpees
3 OHS (115/85)
3 Lateral Bar Burpees
1 OHS (135/95)
1 Lateral Bar Burpee
*** *** *** *** ***
THIS QWAS NOT FOR TIME BUT TO WORK ON FORM SO WAS FUN I MAED OUT AT 110 FOR OHS I THINK I COULD HAVE DONE MORE I JUST COULDNT JERK THE BAR UP ANYMORE
Dynamic Legs/Hip Mobility
1 Mile Run
Shoulder Mobilty
MOD:
Tri Pod to Headstand
Headstand to Handstand
Two Arm Handstand to One Arm Handstand
WOD: Review of OHS: C2E, Overhead Position, Depth
10 OHS (95/65)
10 Lateral Bar Burpees
5 OHS (105/75)
5 Lateral Bar Burpees
3 OHS (115/85)
3 Lateral Bar Burpees
1 OHS (135/95)
1 Lateral Bar Burpee
*** *** *** *** ***
THIS QWAS NOT FOR TIME BUT TO WORK ON FORM SO WAS FUN I MAED OUT AT 110 FOR OHS I THINK I COULD HAVE DONE MORE I JUST COULDNT JERK THE BAR UP ANYMORE
Tuesaday Dec 6th and Wednesday Dec 7th
Dynamic Warm Up
Shoulder Mobility
3 Mins Max Dbl Unders
3 Mins Max KB Swings
3 Mins Max Situps
400m All out Run
WOD: Work to Failure or 20m Cap
1 Push Press (95/65)
1 Pullup
1,1. 2,2. 3,3. 4,4……Score is for completed reps.
got 13 rounds ( this was not as easy as it looked but was fun)
Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)
Shoulder Mobility
3 Mins Max Dbl Unders
3 Mins Max KB Swings
3 Mins Max Situps
400m All out Run
WOD: Work to Failure or 20m Cap
1 Push Press (95/65)
1 Pullup
1,1. 2,2. 3,3. 4,4……Score is for completed reps.
got 13 rounds ( this was not as easy as it looked but was fun)
Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)
Monday, December 5, 2011
CLEAN AND JERK
WarmUp:
1 Mile Run or 1 Mile Row: Athlete’s Choice
50 Dbl Unders
50 AbMat Situps
MOD:
Clean and Jerk (w/PVC)
Progression/Execution
WOD: “Grace”
30 Clean and Jerk (135/95)
Spend Remaining time of Class on Clean and Jerk. Starting where you left off on “Grace” weight and working up to 1 Rep Max.
my grace time was 4:00 min as RX
my max rep on c&j was 115 lbs i was able to clean 120 but not jerk it
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