Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  There will be no morning classes (6am to 8am) on Tuesday 1/19/10. 

Warmup
3 rounds of:
10 Pullups
10 Pushups
10 Squats
10 Box Jumps

Test
Push: Bench Press 1xBW

WOD
1st
Bench 5-5-5
Weighted Pullups 5-5-5

*If you can’t do weighted pullups, then do strict pullups.  If you can’t get strict pullups, do 3rnds of (assisted as needed) max rep pullups.

2nd
“Grace”
For time:
135lb Clean and Jerk, 30reps

*Scale the weight for Grace to complete WOD in less then 10min.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  There will be no morning classes (6am to 8am) on Tuesday 1/19/10. 

Rest Day/Make up Day/Skill Development

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  There will be no morning classes (6am to 8am) on Tuesday 1/19/10. 

Warmup
3 rounds of:
15 Burpees
Samson Stretch

WOD
 
For time:
50 Walking lunge steps, alternating steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5Pood
30 Sit-ups
20 Hang squat cleans, 95lb
25 Back extensions
20 Thrusters, 95lb
3 Rope climb ascents

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
CrossFit Warmup

Test
Hips: 1.5xBW Deadlift

WOD
1st
Deadlift 3-3-3

2nd
Four rounds for time of:
Run 800meters

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

As you may have noticed we have eliminated the Finish portion of the Daily workout and have added the Test portion.  A good idea would be to create your own finish by working on the Athletic Standards you need to improve on to pass your level. 

Warmup
3rnds of:
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch

Test
Speed: 500 meter Row, 2min

WOD
1st
Squat 10-8-6

2nd
Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
3 rounds of:
20 Double Unders
15sec L-Sit

Test
Core
20 GHD Situps
30 Back Extensions

WOD
1st
Push Press 5-5-5-(15-20)
**After you finish your 3 heavy sets of 5, finish off with a high rep set maxing out at 15 to 20 reps.  Record this weight and # of reps.

2nd
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.  Do not start round over if you come off the bar.  Total up number of sets needed to complete the 10rounds.

Record time and number of sets to completion.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Today will be a Skill Day.  We will be going over and refreshing proper form for the Cleans.  We will be having scheduled class times today.  They will be as follows.  615am, 7am, 11am, 12pm, 4pm, 5pm, 6pm.

Warmup
 Row 1000meters
or
45lb SDHP, 100reps

Skill: Power Clean

Test
Power Clean: 3/4 x BW

WOD
For time:
10-9-8-7-6-5-4-3-2-1
155lb Power Clean
Burpees
1.5 Pood Kettlebell Swings

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Paleo Challenge Contestants…..Please Post weekly points on Paleo Challenge Site!

We now have a Testimonial section to our website.  If you scroll down you should see it on the left hand side.  It is the link labeled “Testimonials”.  Please feel free to leave (serious) comments on your CFCM experiences.

Today we will be starting our Fitness Levels.  The levels are classified as Beginner, Advanced, Rx’d, Elite, and Mutant.  During the next month all members will be working to see which level they will fall into.  All the levels have a series of Athletic Standards.  When attempting to advance a level, all members will have 1 month to complete all of the listed Athletic Standards.  Our daily Posts will now consist of a Warmup, Test, and WOD.  The “Test” portion of the post will be the Athletic Standards as Rx’d.  You will scale the Test to which ever level you are working on.  We feel this program will help members better track their progress, and also help show them their weaknesses that need improvement.  If you have any questions do hesitate to ask one of us.

Warmup
3rounds of:
10 Burpees
10 Double Unders

Test
1.5 Pood Kettlebell Swing, 20 Reps

WOD
1st
Front Squat 5-5-5

2nd
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record total reps from all 32 intervals.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Starting this Monday we will be starting to incorporate fitness levels into our programming.  I will post more info on this tomorrow!

Today is the end of the 1st week of the Paleo Challenge.  We have put up a score board above the bathrooms.  Add up your points for the week, so we can put them in.  Hope everyone is doing well.

Rest Day/Make up Day/Skill Development

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
CrossFit Warmup

WOD
For time:
Row 5000 meters

Finish
45lb Overhead Squat, 45reps

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
As needed for contest

WOD
“CF Football Total”

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
75 Double Unders or attempts

WOD
“Cindy”
AMRAP in 20mins of:
5 Pullups
10 Pushups
15 Squats

Finish
L-sit, 90sec
Drop feet as needed.  Stop time when feet are dropped.  Continue when raised.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
Run 800 meters

WOD
Five rounds for time of:
30 Kettlebell Swings, 1.5 Pood
30 Burpees
30 Knees to Elbows

Finish
Run 800 meters

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
3rnds of:
10 Burpees
15 Double Unders or attempts

WOD
1st
For time:
Row 1500meters

2nd
“Elizabeth”
For Time:
21-15-9
135lb Squat Clean
Ring Dips

***Rx’d only if Row is completed first!

Finish
100 Ab Mat Sit ups

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
CrossFit Warmup

WOD
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Finish
Push: 5 Handstand Pushups