Warm-up:
Dynamic warm-up:
PVC Warm-up (normal)
Burgener Warm-up with Bar
3 position clean with Bar
3x10
burpees
box jumps
Plyo Push-ups
Performance WOD:
“Grace”
30 clean and jerks for time (135.95)
Beginners- 65/45
Intermediate- 95/65
Advanced- 135/95
Super RX- 155/105
Stability:
3x15 GHD Sit-ups
3x15 Hollow Rocks
3x15 Swimmers
Skills:
Rowing Form
Running Form
Endurance:
4 x
100 m run
150 m row
Post total time
Fran may have left you feeling like this! How did you feel? Might we recommend Ice Baths and SMR for recovery??
Warm-up:
400 m run
2 min double unders
then
2 rounds of:
10 push-ups
10 Ring Rows
10 Wall Ball
WOD:
“Nancy”
5 rounds of
400 m Run
15 Overhead Squats (95/65)
Strength:2x10 Chin-ups
2x10 Kettlebell Clean per side
Skills:
Overhead squat holds at bottom
Snatch Balance Skills
Theme of this week is performance based measurements. Today, we start with the benchmark of ALL benchmarks... yep.. a little Fran Action.
This week, we are also adding in Conjugate training methods to enhance the movement patterns of some of our most basic CrossFit barbell lifts. Have fun and enjoy the challenge.
Some of the FTF Crew who came out to regionals!! What an awesome looking group! Thanks ladies for coming out to support Nick!
Warm-up:
500 m row
3x15 of:
PVC Overhead Squats
AirSquats
Bar Push Press
Med Ball Clean (light weight)
2x5 strict pull-ups
2x5 kipping pull-ups
Met Con:
FRAN
21-15-9
Thrusters (95/65)
Pull-ups
Post total time
Stability:
3x10
Floor Wipers
GHD back-hip extensions
Toes through rings
2x10
Dumbbell Shoulder Press (or KB) (50/35)
DB or KB Incline Bench Press (70/35)
Endurance :
Tabata time:
Run: 8 rounds of 20s on, 10 sec off on a hill or treadmill
Or
Row: 10 rounds of 20 s on, 10 sec off
Or
Bike: 8 rounds of 20 s on, 10 sec off
Skills:
Choose 1 skill you are not good at and work it for 5 minutes today. YOUR choice
Warm-up:
Skills Drills:
Run 400 m
Agility ladder work
3 sets of the following:
15 KB front squat
15 Sit-ups
15 Jumping pull-ups
15 lateral hops
Strength:
Rest Day
Skills:
Sumo Deadlift High Pull
Split Jerk
MetCon:
Relay Helen
6 rounds
400 m run
21 KB swings
12 pull-ups
Teams of 2. First person compeltes the 400 m Run, the second person completes the 21 kb swings, the first person completes 12 pull-ups, the second completes the 400 m run. By the time the WOD is over, each person will have completed Helen all the way through.
Stability: 3x15
Ring Knee Raises
GHD Sit-ups
3x30 second planks
Endurance WOD:
1 mile repeats- x 3
or 1500 m row repeats x 3
Dumbell Snatch..... Lauren Brooks, CrossFit Salvation
South East Regionals
CF Warm-up
3 sets of:
10-15
PVC Overhead Squats
Samson stretch
Dips
Pulll-ups
Push-ups
Burgener Warm-up
Strength: FIRST
CrossFit Total II
3 attempts at 1 RM of:
Overhead Squat
Bench Press
Clean (power or squat)
Conditioning:
10 min AMRAP
5 HSPU
10 DB/KB Snatch (5 per side)(45/25 for DB and 55/35 for KB)
10 Pistols (5 per side)
This week!!! Nor Cal Regionals!!! We are heading up to support Nick Lucchesi in his quest for the games. There are various hotel arrangements and places we will meet. We are going to try to bring a Stand up tent to put behind our cars to hang out. Also, we will be heading out to a CrossFit for a WOD on Friday afternoon and hopefully Saturday Afternoon as well.. and then the festivities will start for the evening!
Shirt design Courtesy of Wodshirts.com. An original Wodshirts saying.
Shirts will be here Wednesday. The men's shirt are dri-fit Shirts, on sale for $30 and $50 for two, the women's shirts are the Bella Racerback tanks and Bell T for sale for $25 for on or $40 for two. If you wish to buy a men's and a women's shirt, it is $45.
Warm-up:
Burgener Warm-up
DROM- PVC as follows:
Pass-throughs
Shoulder Circles
Toy Soldiers
Up-downs
Hip Circles
Then:
2 sets of 10
Air Squats
Pushups
Sit-ups
Strength:
CrossFit Total FIRST
3 attempts at 1RM
Back Squat
Shoulder Press
Deadlift
Conditioning:
Every 2 minutes complete the following:
10 pushups
10 pullups
100 m run
Be aware of Honey badgers on sleds when you come to FTF. They have been known to Prowl about. Want to learn how to use this beauty, ask a coach to teach you how to be a prowler!
Warm-up:
3x15 (same as Tues)
Lateral Box Jumps
Lateral KB Swing
100 double unders
All but advanced do strength AFTER WOD today
Strength:
5x3@ 75/80/85%
beg/int/adv
Hang Snatch
Mid Thigh Clean
Met con:
TEAM WOD.
“Overload”
3 rounds
each person completes at same time
30 OHS (75/55)
20 Med Ball twists each direction as partners (stand back to back and hand off to each other)
10 burpee box jumps
100 m barbell on back carry (partner carry) (135/95)
Post total time.
Skills:
Turkish Get-ups
Inverted Burpee
Double Unders
Stability:
100 abmat sit-ups
100 Leg Raises (6”)
Endurance:
10 minute max effort all sports
Warm-up:
Bar on Back run
DROM
Then 3 rounds:
10 pistols
10 deck squats
10 ring rows
10 sit-ups
Strength:
Rest Day
Skills:
Skin the Cat
Handstand walk
Med Ball Clean and toss
Met Con:
5 rounds for time of:
1 Rope Climb
2 Deadlifts (315/225)
3 thrusters (135/95)
4 HSPU
5 med ball clean and toss to wall ball (20/14)
Post Time
The 5 AM crew is a dedicated crew. Dedicated to their health and fitness, they forage in at the rise of the sun to destroy a WOD or two. Not sure what the world looks like before the sun gets up? Maybe you could ask one of them!
Warm-up:
CF Warm-up
3 sets of: 10-15
no pull-ups due to WOD
dips
GHD sit-ups
PVC Overhead Squats
Samson stretch
Strength:(complete BEFORE WOD)
5x3 70/75/80%
Overhead Squat
Bent Over Row at 135/95
With barbell (YES REALLY)
Skills: (Pre WOD)
Kipping HSPU
HSPU Density- 5 minutes OTM- AMRAP per minute
MetCon:
10 min AMRAP
15 KB Swing (55/35)
10 Thrusters (75/55)
5 Pull-ups
Stability:
3 sets of 10-20
Leg Lifts
Lateral Leg raises
“Dolphins” (back ext)
Endurance WOD:
Run: 800-400-200 x 2
Swim: 400-200-100 x2
Row: 1000-500-250 x 2
Bike: 5 min-4min-3 min x 2
Ultra-x4
Long x3
Short x2
Congrats to the 7 pm crew on their great RX performance last night!!! Way to go!
Warm-up:
3x10
Lateral Hurdles
Sidestep lunges(walking)
Lateral Box Jumps
Lateral KB Swing
All but advanced do strength AFTER WOD today
Strength:
5x3 @80/85/90%
beg/int/adv.
Deadlift
Shoulder Press
Kettlebell Goblet Squat (2x10)
Met con:
“Twins from a different mother”
Complete 5 rounds of each:
9 push press (95/65)
9 Front Squat (95/65)
Must “re-clean the bar” after each round
Run 400 m
Then perform:
9 ring dips
9 KB SDHP (70/55)
Post Time
Skills:
Bounding Lunges
Kettlebell Deck Squats
Dragon Squats
Please note how strong Josh is. He has so much weight on the prowler! Please use ONLY with a coach. Yes, this is a new toy but we ant you to use it properly. Use with coach only. Thank you!
Warm-up:
Pincher Plate carry 100m
DROM
Then 3 rounds:
10 broad jumps
10 pull-ups
10 ring dips
10 situps
Strength:
5x3 @ 75/85/90%(beg/int/adv)
Back Squat
Bench Press
2x10 DB Snatch a tuncomfortable weight (5 each arm)
Skills:
Planche work
Handstand Roll-out
Front Squats with 2kettlebells
Met Con
AMRAP in 15 minutes
5 Burpees
10 sit-ups
15 Air Squats
Post rounds and reps
Stability:3x20 of:
Hollow Rocks
GHD sit-ups
Wall sits for 30 seconds
Endurance:
4 rounds of
:3 min on, 1 min off max effort
all sports
Optional Strength:
Front Squat
Push Press
MAX EFFORT:
Pushups
Pull-ups
5 rounds of this team wod:
Each person must complete the following before their team mate starts:
100 m row
100 m sprint
50 double unders
The approximate time domain is 3-5 minutes per round with almost equivalent rest
Optional WOD:
Margarita:
15 Burpees
10 Handstand Push-ups
5 Dive-bomber Push-ups
2 Muscle-Ups (6 ring dips/ring pullups in place)
Strength
5x5
Overhead Squat
Kettlebell clean (5x5 @55/35)
Skills:
Pistols
HSPU
Snatch Balance
Met Con:
5 minute AMRAP:
5 Power Snatch (95/65)
10 Hand Release Push-ups
rest 5 minutes
Then complete:
5 minute AMRAP
5 Front Squat (95/65)
10 AbMat Sit-ups
Endurance Wod :
Run: SD: 4x400m sprint, LD 4x800 m sprint, UD- 4x1600 m sprint
Bike: SD 4x 1 mile sprint, LD
Stability:
GHD Back Extension
GHD Sit-up
30 second holds on plank
Look for more of these to come!
Strength:
5x5 @75/80/85% (beg/int/adv)
Deadlift
Shoulder Press
Skills
L-sit for time
Kipping Pull-ups (butterfly OR regular)
Box Jumps
Met Con 2:
10 minute AMRAP:
20 double unders
10 Power Cleans (135/95)
3 muscle-ups (for those that can’t. 3 transitional muscle ups OR 6 jumping Bar muscle ups)
Beginner: 95/65
Intermediate: 115/75
Advanced : RX
Practice upside down stuff.. it's a lot of fun!!!
Warm-up
Burgener Warm-up
Snatch balance Skills
Dynamic ROM with PVC Pipe
GHD Sit-ups
Strength Work:
5x3- Snatch into 3xOverhead Squat
5x3 Hang Power Clean
For Time:
800m Run
21- Shoulder Press (95/65)
800m Run
21- Push Press (95/65)
800m Run
21- Push Jerk (95/65)
Skills work:
Planche on Parallettes (see above picture)
Handstand Walks
Deck Squats
Craig was having so much fun flipping the tire, Ryan had to look to see where he was going to flip it to!
Warm-up:
DROM
Plyometrics
Ring Dips
Ring Push-ups
CFE Strength & Conditioning WOD:
"Short of Breath"
5 rounds for time of:
Hold breath 0:30-1:00
15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders
Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).
Subtract breath-holding time from total workout time. Post time and thoughts to comments.
Strength Work:
deadlift 3x7 (70/80/85%)
Shoulder Press 3x7 (70/80/85%)
Dumbbell thrusters 3-3-3-3-3
Stability work:
5x30 second Plank Holds
5 x 30 second leg lifts
5 x 30 second Leg lift Pulses.
Endurance work:
tabata- 10 rounds of sport of choice for 20:10
They're ALMOST HERE!!!!!! :) Get your pair as soon as they come in!!! :)
Warm-up:
Pincher Plate or Awkward object carry x 100 m
Lateral Lunges 3x15
Lateral Hops
Broad Jumps
Groundwork (video to come)
Strength Work:
Modification due to today's Workout:
Front Squat 3x7
Push Press 3x7
For Time:
50 Double Unders
10 Deadlifts 225/155lbs
40 Double Unders
8 Deadlifts 225/155 lbs
30 Double Unders
6 Deadlifts 225/155 lbs
20 Double Unders
4 Deadlifts 225/155 lbs
10 Double Unders
2 Deadlifts 225/155 lbs
Post total time.
Beginners: 135/95
Intermediate: 185/115
Advanced: 205/135
Games as RX
Endurance WOD:
1 mile time trial (max effort) (run)
Welcome to Monday :) We are going to start the week out with a bang.
The skill focus for the week- Double Unders. We want to make sure you are working them!
This is Mike. Mike has his first day in CHP Academy today. Mike, we wish you the best of luck in Academy!! We know you'll kick butt. We hope you brought your fork.
Warm-up
3 rounds of:
Row 500 m
Hollow rock
Double Unders
Planche Skills work
3x30 second holds in plank position
Strength Work: Work at 70/80/85 of 1 RM (beg, int/adv (all week)
Back Squat 3x7
Bench Press 3x7
WOD:
3 rounds for time of:
100 m sprint
50 Push-ups
100 m sprint
50 squats
100 m sprint
50 swimmers (Back Extensions)
100 m sprint
50 Lunges
Beginners- 1 round
Intermediate- 2 rounds
Advanced/Games- 3 rounds
SMR Work:
Primary #1 - Quads
Today is COMMUNITY DAY!!!
Bring a friend in for a workout to let them see what all the buzz is about!!!
For the members:
Filthy Fity:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Warning- CrossFit may make you feel like an Avenger. This particular FTF Member is as strong as Captain America AND has a good looking... Uniform..... on???
Warm-up
4 rounds of:
250 m row
200 m run
Strength Work:
5x5 Snatch Press
5x5 Snatch Balance
Skills:
Handstand Walk
Double Unders
Pull-ups
Met con:
15-12-9-6-3
Dumbbell Thruster
Overhead Walking Lunge
Wall Ball
Ever thought about taking a nap AFTER a workout? This looks like a comfortable spot. This is Coach Tim resting after a deadlift WOD. Should we wake him?
Warm-up:
2 rounds:
Sandbag Carry 200 m
5 Ring Push-ups
5 Handstand holds
15 deck squats
Strength Work:
2x10 @ 60% for beginners, 70% for int. , 80% for advanced
Push Press
Overhead Squat
WOD:
5 rounds:
5 turkish get-ups per side
10 Goblet Squats
5 Deck Squats with KB
5 KB Clean per side
Skills:
Dumbbell Thrusters
Burpees onto plate
L-Sit
Stability work:
Hollow Rock (3x15)
Floor Wipers 3x10
Hanging leg raise
Strength Work:
5x5 Snatch Grip Deads
3x3 3 position Snatch ( Hang/midthigh/floor)
WOD:
Heavy box and Snatch Ladder
Pick up a heavy odd object (doesn't matter what it is as long as it is heavy and awkward... plates work well, but for advanced athletes, sandbags fire hydrants, tires, whatever you have that will change the dynamic)
12 minute AMRAP
2 box jumps
Awkward object carry 20 meters
2 Power Snatches (95/65)
awkward Object Carry- 20 meters
Add two every round (so 4 box jumo, 4 Power Snatch, then 6, then 8....
If you choose to use an Atlas Stone, please put additional mats down where you place the stone. otherwise, use a person, a stone, a plate.
Skills:
Sandbag carry/ Plate carry/ Pincher plates 100 m
Sled/tire Pull/drag 40 meters each way x 3
Endurance if it falls on a rest day: Tempo day:
30 minute tempo @85 percent for run and bike (5k pace and 12 mile TT pace)
15 minutes for erg and pool same pace but for 85% of 500 m time trial for rower and 400 m time trial for pool
More t-shirts and tanks are on the way!! Check out what we have and represent FTF!
Met-Con:
on the minute for 10 minutes:
20-40-20 Shuttle run
3 Power Cleans (135/95)
6 Push-ups (hand release)
If time goes past the minute , then complete 10 minutes of work.
Strength Work:
2x10 at 60% for beginner, 70% for intermediate and 80% for advanced
Deadlift
Shoulder Press
ADD IN SNATCH PULL TODAY 5x5
Skills:
Snatch Balance work
Rope Climb
Inverted Burpees as a FUN event if you want
