Warmup
Row 1K
Samson Stretch

WOD
Deadlift 5-5-5
Then…
With a continuous running clock do one pull-up the first mintue, two pull-ups the second, three the third minute…etc.  Continue until you fail to get the required number of pull-ups within the minute. 

Finish
3rounds:
10 knees to elbows
30sec rest

CrossFit Endurance (071809)
CrossFit WOD rest day.
Choose ONE of the following Sports:
Swim: 12min
Bike: 24min
Run: 20min
c2: 14min

Cover as much distance as possible.  Terrain and incline are your choice.

In case anyone is wondering we will be resuming are normal schedule tomorrow involving open blocks.

***Attention CFCM members the WOD for today, Tuesday 7/21/09, will consist of a Fundamental Class on the Overhead Squat.  For the day we will be running a class schedule, and the classes will run at the following times;  6:15 a.m, 7:15 a.m., 11:15 a.m., 12:15 p.m., 4:15 p.m., 5:15 p.m. and 6:15 p.m.  The class will review proper technique, points of performance, faults and setup.  And dont worry the class will finish with a WOD.  Please make sure you are there for the start of class, and dont be late.  As part of our new strength progam CFCM will be conducting two classes a month (free to our members), where we will be reviewing several basic barbell exercises.  Including the overhead squat, front squat, back squat, deadlift, press, power cleans, squat cleans and snatch.***

Warmup
3 rounds of:
10 Burpee box jumps, 20″
Samson Stretch

Instructional
Overhead Squat 5RM

WOD
“Nancy”
5 rounds for time of:
400 meter run
95lb Overhead Squat, 15reps

CrossFit Endurance
3+ Hours before CrossFit WOD
Choose ONE of the following Sports:
All Sports do: 20:10X8rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ Watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile then best 5K pace.  Do not reduce the speed!
C2: Row 20:10X8

Warmup
CrossFit Warmup

WOD
Ten rounds for time of:
10 Burpees
10 Pull-ups

Finish
15 Handstand Push-ups
or 3 30 Handstand Holds

CrossFit Endurance
Rest Day

***Tuesday we will be having a Skill Development Day.  We will be working on the Overhead Squat.  Our class schedule will be different.  Details will be posted tomorrow.

Rest Day/Make-up Day/Skill Development

CrossFit Endurance
3+ Hours after CrossFit WOD
Choose ONE of the following sports:

Swim: 4X100m/y at best possible pace.  Never slowing more than 3 seconds per 100m/y+3X200m/y at best possible pace.  Never slowing more than 3 seconds per 200m.  Recover 30 seconds for 100m/y.  Recover 1min for 200m/y.

Bike: 4X2miles holding best possible pace.  Never slowing more than 5seconds in even/odd directions (if done outside).  2min recoveries.

Run: 6X400m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.

C2:6X500m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.

FOUL if you slow more than indicated.

FOUL: 3min isometric squat…in the bottom postion iliac crest in line with the patella.  BELOW PARALLEL!  If you need to come up stop timer and reset once you get back into postion.

Warmup
3 rounds of:
10 Pull-ups
10 Back Extensions
10 1Pood KB Swings
10 Double Unders(50single)
Samson Stretch

WOD
For Time:
135lb Squat Clean, 10reps
50 GHD Sit-ups
135lb Squat Clean, 8reps
40 GHD Sit-ups
135lb Squat Clean, 6reps
30 GHD Sit-ups
135lb Squat Clean, 4reps
20 GHD Sit-ups
135lb Squat Clean, 2reps
10 GHD Sit-ups

***If you are not comfortable with the GHD Sit-ups, sub AB-Mat X2.

Finish
3 rounds with 45lb bar of:
5 Shoulder Press
10 Push Press
15 Push Jerk
***Only set the bar done inbetween rounds.

CrossFit Endurance(071409)
CrossFit Daily WOD: REST DAY
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20miles total: at 85% for the first 10miles then pick it up to 95% for the last 10miles.
Run: 10K total: run 5K at 85% then pick it up to 95% for the last 5K.
C2: 3000m: row 1500m at 85%, recover for 1min, then row 1500m at 95%.

Warmup
Run 1 mile

WOD
“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders

***If you are going to attempt to place on the Score Board you must have a counter during the WOD.  A counter is responsible for rep count and range of motion.  A counter can either be staff or another member.

Finish
Hang Power Snatch 3X10, 45lbs/35lbs

CrossFit Endurance(071309)
3+ Hours after CrossFit WOD
Choose ONE of the following sports:
Swim 2X6min, Rest 2 minutes in between intervals
Bike 2X12min, Rest 2 minutes in between intervals
Run 2X10min, Rest 2 minutes in between intervals
C2 2X7min, Rest 2 minutes in between intervals

Cover as much distance as possible in each of the 2 intervals.
EX.- Swim for 2mins, rest for 2mins…repeat for 6 sets.

Warmup
3 rounds of :
1 Pood Kettlebell Swings, 15reps
Box Jumps, 15reps
Back Extensions, 15reps

WOD
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
or
“Mary”
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One legged Squats, alternating
15 Pull-ups

Record choice of Girl and number of rounds.

Finish
3 rounds:
10-15 GHD Sit-ups
***Concentrate on full extension, proper set up, and form.  Check out proper GHD Sit-up on this main site video: http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv

CrossFit Endurance(071209)
Rest Day

Warmup
CrossFit Warmup

WOD
“Mr. Joshua”
5 rounds for time of:
Run 400 meters
30 Ab-Mat Sit-ups
250lb Deadlift, 15reps

Finish
10 Handstand Push-ups
or 
3 30second Handstand holds

CrossFit Endurance(071109)
3+ Hours after CrossFit WOD
Swim, Bike, Run, C2:
1min on, 1min off, 1min on, 50sec off, 1min on, 40sec off, 1min on, 30sec off, 1min on, 20sec off, 1min on, 10sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.

Warmup
3 Rounds of:
10 Ring Dips
10 Squats
10 Box Jumps, 20″
Samson Stretch

WOD
Back Squat 5-5-5
Then…
Choose one of the following:
Bench 5-5-5
or
AMRAP in 12 minutes of:
7 Front Squats, 135lb
7 Burpee Pull-ups

Finish
3 max hold L-Sits

CrossFit Endurance
Choose one of the following sports:
Swim: 400m
Bike: 8miles
Run: 1.5miles
C2: 2K

Warmup
3 rounds of:
Row 500 meters
Samson Stretch

WOD
Seven rounds for time of:
75lb Shoulder Press, 21reps
Back Extensions, 21reps

Finish
10 Overhead Squats with 45lb bar

CrossFit Endurance WOD(070809)
3+ Hours after completion of the main WOD Choose one of the following Sports:
Use a Weighted Vest or Ruck
Swim: 10lb weight or vest, 3X(50m/y+100m/y+200m/y)
Bike:30lb Vest, 3X(1/2mile+1mile+2miles)
Run: 20lb Vest, 3X(200m+400m+600m)
C2: 20lb vest, 3X(250m+500m+700m)

Rest the exact time it takes you to do each interval set.  Ex. If it takes you 35seconds to run 200m, then rest 35 seconds, run 400m, rest, run 600m, rest run 200m, etc.

Make-up Day/Rest Day/Skill Development

A couple of things to note…As you may notice every Sunday is posted as a “make-up/rest/skill development” day.  Most use the day as one of the first two.  If you plan to attend the gym (after Church of course), and decide to make up a missed WOD, we would like to encourage skill work done at least after your made up WOD.  Some areas of suggestion would be exercises such as: Overhead Squat, Snatch, Push Jerk, Muscle-ups, Kipping, Cleans….Secondly, we will be starting a CrossFit Endurance addition to the WODs this week.  These additional workouts will be optional, and can be done on your own time.  On the other end of the CrossFit Endurance, we are planning a possible Strength program in the future.  If you have any questions about these programs, please ask one of us.

“Ain’t nothing to it but to do it”.  (Ronnie Coleman)

Warmup
3 rounds of:
10 Pull-ups
10 Push-ups
10 Squats
10 Box Jumps, 20″

WOD
With a continuous running clock do 1 Clean and Jerk the first minute, 2 the second minute, 3 the third minute…Continue as long as you are able.

Men use 135lb and Women 95lb

Use a Power Clean.  Record number of total minutes.

Lt’s daughter, Gabby, with her first Pull-up.

Warmup
As needed

WOD
“Michael”
3 Rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

***Today is a Contest Day.  The original WOD planned was “Nancy”.  Do to complications beyond our control, the WOD was changed.  Good Luck!

Warmup
4 rounds of:
25 Double Unders
Samson Stretch
***If you can’t do DU, sub the following for the DU: 1 minute practice for DU or 1 minute of Single unders.

WOD
5 Rounds for time of:
21 Pull-ups
21 Ring Dips
21 Burpees

***This WOD is a variation of the Hero WOD “Ryan”.  The actual WOD is done with 7 Muscle-ups in place of the Pull-ups and Ring Dips.  If you can do the muscle-ups then do them.  (“Ryan”-5rnds of: 7 muscleups, 21 Burpees).

Warmup
As needed

WOD
3 Rounds of:
Run 1 mile
Rest 2 minutes
***Record time for each run.

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