Wednesday, October 31, 2012

Run, Power Cleans, HSPU, Push-ups

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 31

Quick Tip:   Recommended supplements that are naturally found in a healthy whole food diet and lifestyle are fish oil, magnesium and vitamin D3.
___________________________________________

* Best result from Monday: Eric Oden 18:51
* Best result from Tuesday: Eric Oden 4:14
___________________________________________

Conditioning WOD

Run 800 meters
15 Power Clean, 135 / 95#
Run 800 meters
30 Handstand Push-ups
Run 800 meters
60 Hand Release Push-ups




Tuesday, October 30, 2012

Deadlifts, Double-unders, Pull-ups

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 30

Quick Tip:   While eating nutrient-dense whole foods can be more expensive than, fast food or microwave meals, there is no better financial cause on earth than your health.
___________________________________________

* Best result from Monday:  TBA
___________________________________________

A) Conditioning WOD
3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders

*Rest 5 minutes

3 Rounds Max Effort Unbroken Pullups – rest as needed.


B) Strength WOD
5 attempts to establish a 1RM High-bar Back Squat

Monday, October 29, 2012

Row, Squat Clean Thrusters, Burpees

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 29

Quick Tip:   Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
___________________________________________

* Best results from Monday:  TBA
___________________________________________

Conditioning WOD
5 rounds for total time of:
Row 250m
10 Squat Clean Thrusters 95/65#  Demo Video 
15 Burpees

*Rest 3 minutes b/w rounds.


Strength/Oly WOD
3 attempts to find your 1 Rep Max - Snatch


Saturday, October 27, 2012

Tabata: Deadlifts, Burpees

***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 27

Quick Tip:   
___________________________________________


* Best results from Friday's WOD: Bruce Decker (only one to do the WOD as Rx'd)
___________________________________________

** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD
For time:
Tabata Deadlifts, m185# / w135#
Rest 4 minutes
Tabata Burpees

* Tabata:  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.


Strength WOD
10 minutes to establish a 1 Rep Max - Back Squat
Or
5 reps - 70% 1 RM
4 reps - 75% 1 RM
3 reps - 80% 1 RM
2 reps - 85% 1 RM
1 rep - 90% 1 RM

*Rest 45 seconds between sets

Friday, October 26, 2012

Run, KB Swings

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 26

Quick Tip:   If you choose to eat something that is not healthy for you, just skip all the rationalizing rigamarole and call it what it is..."a bad decision".  It's better for your mental health to be honest than trying to go through all the psychological contortions of justifying a poor decision.
___________________________________________

* Oct 26th, 8pm - CFB Social Event:  Live music by Joel Mooney at the Mooney residence. (Location address is on the board) BYOB and folding chair.
_____________________________________________

** Best results from Wednesday's WOD:  Justin Copeland 20:01
     Best results from Thursday's WOD: Ryan Myer 8:15 
___________________________________________

*** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD
For time:
Run 400 meters
50 KB Swings, m70 / w55#
Run 800 meters
40 KB Swings, m70 / w55#
Run 1600 meters
30 KB Swings, m70 / w55#


Strength WOD
10 minutes to establish a 1 Rep Max - Deadlift
Or
5 reps - 70% 1 RM
4 reps - 75% 1 RM
3 reps - 80% 1 RM
2 reps - 85% 1 RM
1 rep - 90% 1 RM

*Rest 45 seconds between sets

Thursday, October 25, 2012

"DT" - Deadlifts, Power Cleans, Push Jerks

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 25

Quick Tip:   If you don't feel like eating right, don't eat with your feelings...leave them out of the decision making process.
___________________________________________

* Oct 26th, 8pm - CFB Social Event:  Live music by Joel Mooney at the Mooney residence. (Location address is on the board) BYOB and folding chair.
_____________________________________________

** Best results from Wednesday's WOD: 
___________________________________________

*** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD - "DT"
5 Rounds for time of:
12 Deadlifts, 155 / 105#
9 Hang Power Cleans, 155 / 105#
6 Push Jerks, 155 / 105#

WOD Demo


Strength WOD
10 minutes to establish a 1 Rep Max - Press
Or
5 reps - 70% 1 RM
4 reps - 75% 1 RM
3 reps - 80% 1 RM
2 reps - 85% 1 RM
1 rep - 90% 1 RM

*Rest 45 seconds between sets

Wednesday, October 24, 2012

Push Press, Row, Pull-ups, Run, Sit-ups

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 24

Quick Tip:   Quality, clean eating is more critical to your long-term health than exercise.

___________________________________________

* Oct 26th, 8pm - CFB Social Event:  Live music by Joel Mooney at the Mooney residence. (Location address is on the board) BYOB and folding chair.
_____________________________________________

** Best results from Tuesday's WOD:  Nathan Berg 19:04
___________________________________________

*** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD
100 Push Press, m75 / w45
Row 1000m
30 Pull-ups
Run 800m
100 Sit-ups

Strength WOD
10 minutes to establish a 1 Rep Max - Snatch  Demo Video
Or
5 reps - 70% 1 RM Snatch
4 reps - 75% 1 RM
3 reps - 80% 1 RM
2 reps - 85% 1 RM
1 rep - 90% 1 RM

*Rest 45 seconds between sets

Tuesday, October 23, 2012

Double-unders, Push-ups, Cleans

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***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 23

Quick Tip:  Eating clean takes planning, preparation, determination, focus, good decision making, creativity and a strong desire to live healthy.  Eating poorly takes no planning, no preparation, no determination, no focus, no good decision making, no creativity, and no real desire to live healthy. 

___________________________________________

* Oct 26th, 8pm - CFB Social Event:  Live music by Joel Mooney at the Mooney residence. (Location address is on the board)
_____________________________________________

* Best results from Monday's WOD: Daniel Smith 12:20 Rx; Honorable Mention - Bruce Decker 11:47 Scaled
___________________________________________

** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD
7 Rounds for time of:
30 Double-unders
15 Hand Release, Jumping Push-ups
5 Power Cleans, 155 / 115

*Note:  Don't let quads or hips touch the floor during push-ups

Strength WOD
10 minutes to establish a 1 Rep Max Clean & Jerk
Or
5 reps - 70% 1 RM Clean & Jerk
4 reps - 75% 1 RM
3 reps - 80% 1 RM
2 reps - 85% 1 RM
1 rep - 90% 1 RM
Max Reps - 65% 1 RM
*Rest 45 seconds between sets

Monday, October 22, 2012

Row, Lunges, K2E, Burpees, Deadlifts, Sit-ups, Farmers Carry



***CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day 22

Quick Tip:   Eat vegetables, lean meat, nuts & seeds, some fruit, little starch and no sugar.
___________________________________________

* Oct 26th, 8pm - CFB Social Event:  Live music by Joel Mooney at the Mooney residence.
_____________________________________________

* Best results from Monday's WOD:  TBA
___________________________________________

** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD
Row 20 calories
20 Lunges
20 Knees to Elbows  Demo Video
20 Burpees
20 Deadlifts 225/155
20 Atomic Sit-ups, 45# / 25# plate
140m Farmers Carry, 45# / 25# plates


Strength WOD
10 minutes to establish a 1 Rep Max Back Squat
Or
5 reps - 65% 1 RM
4 reps - 70% 1 RM
3 reps - 75% 1 RM
2 reps - 80% 1 RM
1 rep - 90% 1 RM

Saturday, October 20, 2012

Thrusters, C2B Pull-ups

***October 1st, CFB Nutrition Challenge Info...click here***

CFB Nutrition Challenge - Day20

Quick Tip:   A key point to clean eating is to drink plenty of water every day. Most people are dehydrated and don't know it. Don't be that person! Being properly hydrated is foundational to fat loss and good health.
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. In light of this standard, improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come.
___________________________________________

* Best results from Friday's WOD:

___________________________________________

** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
15-9-6 reps for time of:
Thrusters, m155# / w115#
Strict, reverse-grip chest-to-bar pull-ups
*Scale as needed

Note:  On the thruster...when you drive out of the bottom of the squat, keep the elbows high and drive through the hip.  Really focus on getting that aggressive hip thrust to propel the barbell off the shoulders.

Rest 5 minutes, then...

Strength WOD
10 minutes to establish a 1 Rep Max for the Deadlift
Then...
5 sets of 1 rep - 80% of your 1 RM

Friday, October 19, 2012

Muscle-ups, Handstand Push-ups, KB Swings



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 19
Quick Tip:   Invest in a cooler you can carry with you throughout the day as you go to work, run errands, etc.  No need to stop at the drive-thru or convenience store.  Make sure all the food in the cooler is easy to eat on-the-go so that you can reach in as needed and eat. It also takes the guess work of what to eat when you are busy.
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. In light of this standard, improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come.
___________________________________________

* Best results from Thursday's WOD:
Least amount of Broad-jumps 140 meters - Nathan Berg 50
Conditioning WOD - Daniel Shearer
Most consecutive GHD Sit-ups - Deidre Mooney 50
___________________________________________

** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD - "Nate"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups (scale to 10 pull-ups)
4 Handstand Push-ups
8 Kettlebell swings, m70# / w55#

WOD Demo with Gretchen Kittelberger, Chris Russell, and Joe Alexander - video [wmv] [mov] [HD mov]

Rest 5 minutes, then...

Strength WOD
10 minutes to establish a 1 Rep Max for the Press

Thursday, October 18, 2012

Broadjumps, Deadlifts, HPC, Front Squats, GHD Sit-ups


***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 18
Quick Tip:  Keep a daily log of your food intake.  The odds are you will make better decisions about what you eat.

__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. In light of this standard, improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come. 

___________________________________________

* Best time from Wednesday's WOD:  Nathan Berg 22:40
___________________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 

A.  Broad-jumps, 140meters (1lap)
*Post total  # of jumps required to complete the distance

B.  3 Rounds for time:
      10 Deadlifts
      10 Hang Power Cleans
      10 Front Squats
      m155# / w115#

*Begin when you are ready but start at the top of the minute. When you are finished, post your time.

C.  Max effort unbroken GHD sit-ups
*Post total reps.

Note:  Your post to the board when you are finished should be 3 numbers separated by a forward slash and look like the following: 
Ex.  47/18:30/38 - Rx'd/Scaled


Rest 5 minutes, then...


Strength WOD
10 minutes to establish a 1 Rep Max for the Snatch

Wednesday, October 17, 2012

Run Forest



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 17
Quick Tip:   Eat when you are hungry.  Prepare the night before with plenty of snacks for the next day.  Not being prepared for the day with the right foods is a patently silly.  The equivalent would be going into battle without a weapon.
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. In light of this standard, improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come. 

___________________________________________

* Best time from Tuesday's WOD:  Julie Smith 30:29
___________________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD Demo with Ronnie Oswald and Kevin Kelly - video [wmv] [mov] [HD mov]

Rest 5 minutes, then...


Strength WOD
10 minutes to establish a 1 Rep Max for the Clean & Jerk

If you know your 1 RM, do the following:
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5 reps @ 75% of 1 RM
Max reps @ 80% of 1 RM

Tuesday, October 16, 2012

Clean & Jerk, Run, Pull-ups, Burpees

***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 16
Quick Tip:  Fruits & vegetables are second to no foods in terms of vitamins and minerals.
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. In light of this standard, improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come. 

___________________________________________

* Best time from Monday's WOD: 
___________________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
For time (30 min cap):
30 Clean & Jerk, m135# / w95#
Run 800 meters
30 Pull-ups
Row 1000 meters
100 Burpees
* Scale as needed

Rest 5 minutes, then...


Strength WOD
10 minutes to establish a 1 Rep Max for the Back Squat

If you know your 1 RM, do the following:
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5 reps @ 75% of 1 RM
Max reps @ 80% of 1 RM

Monday, October 15, 2012

Row, GHD Sit-ups, Double-unders



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 15
Quick Tip:  Beverages:  Drink water, coconut water, organic tea and little coffee (no creamer).
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat or when doing push-ups, not coming all the way up to full lock out, you didn’t do it as RX’d. 

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. Improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come. 

___________________________________________

* Best time from Saturday's WOD/Filthy Fifty:  Brett MiQuelon 22:50
___________________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
3 Rounds for time:
Row 500 meters
30 GHD Sit-ups
75 Double-unders

Rest 5 minutes, then...


Strength WOD
10 minutes to establish a 1 Rep Max for the Deadlift

If you know your 1 RM, do the following:
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5 reps @ 75% of 1 RM
Max reps @ 80% of 1 RM

Saturday, October 13, 2012

Benchmark WOD: "Filthy Fifty"


 
***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 13
Quick Tip:  Jettison high calorie convenience foods.  Stick to the perimeter of the grocery store steering your cart clear of packaged foods (pasta, yogurt, crackers, cereal, etc) and foods that have a shelf life.
__________________________________
Keep Rx sacred:
 
In CrossFit, the term “as Rx’d” denotes that a particular Workout of the Day (WOD) was done“as Prescribed."  This means the completion of the workout as written, with no scaling or modifications, with full range of motion (ROM).

Marking a workout “as Rx’d” is something special and sacred.  It means that you have above average strength, mobility and conditioning.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout in any way, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  For example, if you don't get your hip crease below the top of your knee on each squat, especially towards the end of a workout, you didn’t do it RX’d.  Example two would be doing push-ups, but not coming all the way up to full lock out(arm NOT bent at the elbow).

Your development as an athlete takes precedence over your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress. Improvements in times that come from a sacrifice in form or ROM do not mean anything. 

If you build on proper mechanics, "as Rx'd" will come. 

(Don't hate if this diatribe has grammatical errors.)

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* Best time from Thursday's WOD - Eric Oden 18:51
* Best time from Friday's WOD - Eric Oden 11:?
___________________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
For time:
50 Box jump, 24" / 20"
50 Jumping pull-ups
50 Kettlebell swings, 35# / 30#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45# / 30# bar
50 Back extensions
50 Wall ball shots, 20# / 15#
50 Burpees
50 Double unders

WOD Demo

Strength WOD
10 minutes to establish a 1 Rep Max for the Shoulder Press

If you know your 1 RM, do the following:
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5 reps @ 75% of 1 RM
Max reps @ 80% of 1 RM

Friday, October 12, 2012

Deadlifts, Burpees



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 12
Quick Tip:  Grains contain gluten and lectins, which can wreak havoc on your immune system with inflammation and gut irritation.  Gluten is resistant to stomach acid and digestive enzymes which can cause bone & muscle loss. All that said, avoid grains and legumes...eat fruits & vegetable instead.

__________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, m225# / w185#
Burpee Box Jump, m30" / w24"

Strength WOD
10 minutes to establish a 1 Rep Max for the Snatch

If you know your 1 RM, do the following:
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5 reps @ 75% of 1 RM
Max reps @ 80% of 1 RM

Thursday, October 11, 2012

Chipper Mash-up



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 11
Quick Tip:  Bread, deli meats and other highly processed foods and condiments may taste good but they can send blood pressure and blood glucose levels through the roof, impede the bodies natural defenses, mess with energy levels, promote weight gain and interfere with your ability to reach physique and performance goals.

__________________________________

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
For time:
50 Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Handstand Push-ups
50 Box jump, 24 inch box
25 Overhead squats, m65 # / w45#
25 L-pull-ups
50 Sit-ups

Strength WOD
10 minutes to establish a 1 Rep Max for the Clean & Jerk

If you know your 1 RM, do the following:
5 reps @ 60% 1 RM
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5 reps @ 75% 1 RM
Max reps @ 80% 1 RM

Wednesday, October 10, 2012

Run, Clean & Jerk



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 10
Quick Tip:  Eat healthy fats, such as monounsaturated fats in almonds, avocados and olive oil, and the omega -3 fatty acids found in salmon.  Healthy fats encourage joint and muscle recovery, and ramp up fat burning.

If it were impossible to eat foods that were off limits in the 45 day challenge, you did not have a choice but to only eat clean, your success would be guaranteed.  The problem is that we do have a choice and subsequently our success is predicated on making quality decisions. 

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**Most reps for Monday's WOD:  Rachel Shearer 451 reps
**Best times for Tuesday's WOD:  Julie Smith 20:19 / Nathan Berg 18:01

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
3 Rounds for time of:
Run 800 meters
15 Power Clean & Jerk, m135# / w95#

Strength WOD
10 minutes to establish a 1 Rep Max for the Back Squat

If you know your 1 RM, do the following:
5 reps @ 60% 1 RM
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5 reps @ 75% 1 RM
Max reps @ 80% 1 RM

Tuesday, October 9, 2012

Jump Squats, Snatch, Lunges, Rollouts



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 9
Quick Tip:  Ideal daily protein requirements vary with each individual, but aim for 0.5 to 1 gram or protein per pound of bodyweight spread out over your meals.

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**New class time - M,W, F 12:00 noon

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Conditioning WOD 
4 Rounds for time of:
30 Barbell Squat Jumps, m45# / w30#  Demo Video
10 Hang Snatch, m45# / w30#  Demo Video
20 Overhead Barbell Lunges, m45# / w30#  Demo Video
10 Bar Rollouts (from the feet)  Demo Video

Strength WOD
10 minutes to establish a 1 Rep Max for the Deadlift

If you know your 1 RM, do the following:
5 reps @ 60% 1 RM
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5 reps @ 75% 1 RM
Max reps @ 80% 1 RM






Monday, October 8, 2012

Pull-ups, Push-ups, Double-unders



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 8
Quick Tip: Eat more quality protein such as lean meat, chicken and fish .  You'll feel fuller for longer, boost lean muscle and recover quicker.


Okay...it's time for a reality check.  We are 7 full days into the challenge...how are you doing...for realz playa?  (slang for "seriously").  If you are struggling, confused or frustrated or any other detracting emotion, we need to talk.  The mission here is to become a better decision maker about how you do life regarding food.  If you are on track, congratulation, ride that momentum into week two.  If you are off in the weeds, congratulations, hit the refresh button, get back to the hard pavement.  Let's lock arms and start making good decisions regardless of how you feel.  By the way, did you get all the dangerous foods out of your kitchen? 
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**New class time - M,W, F 12:00 noon

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
_______________________________________

Strength WOD
10 minutes to establish a 1 Rep Max for the Press

If you know your 1 RM, do the following:
5 reps @ 60% 1 RM
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5 reps @ 75% 1 RM
Max reps @ 80% 1 RM

Conditioning WOD 
With a continuously running clock, perform 5 rounds of the following:
1 minute Max Reps Pull-ups
1 minute Max Reps Push-ups (touch chest but not hips & quads at the bottom)
1 minute Max Reps Double-unders
*Rest exactly 1 minute b/w rounds

Note:  Post total number of reps for all 5 rounds on the board.








Saturday, October 6, 2012

Deadlifts, Run, Sit-ups, DU's, HPC, Row



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 6
Quick Tip:  When you are hungry, eat!  Eating frequently throughout the day helps you sustain energy levels and stay lean.  The #1 way to lose body fat is to eat clean.
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**New class time - M,W, F 12:00 noon

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each of these lifts. 

_______________________________________

Strength WOD
10 minutes to establish a 1 Rep Max for the Snatch

Conditioning WOD 
For time:
50 Body Weight Deadlifts
Run 800 meters
50 GHD Sit-ups
100 Double-unders (300 singles)
50 Hang Power Cleans, 95# / 65#
Row 1000 meters

Friday, October 5, 2012

Run, Air Squats




***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 5
Quick Tip:  Start every day with the following verbal affirmation (out loud, from the belly, with verve):  "I always make quality decisions about what I eat, regardless of how I feel!"

Do you go to work when you don't feel like it?  How about when it is not convenient?
Or what about when you just don't have the time?  Of course and you probably know where I am going with this...eat clean when you don't feel like it, when it's not convenient, when you don't have the time.  It would be wonderful if we somehow we got paid at least $100 every day we ate clean. Poor health and obesity would be the exception and not the rule.  Since that is never going to happen (just let it go) we will just have to settle for optimal health and a lean, muscular cosmetic look.  Oh well.  Say it with me now:  "I always make quality decisions about what I eat, regardless of how I feel!" (should there be a comma after "eat" in the last sentence?)
__________________________________


**New class time - M,W, F 12:00 noon

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each of these lifts. 

_______________________________________

Strength WOD
10 minutes to establish a 1 Rep Max for the Clean & Jerk

Conditioning WOD 
3 Rounds for time:
Run 400 meters or Row 500 meters
100 Air Squats Demo Video 1   Demo Video 2



Thursday, October 4, 2012

Cleans, Burpee Box Jumps, Sit-ups, Sprints




***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 4
Quick Tip:  Don't skip breakfast.  Don't not eat breakfast. Also, eat breakfast every morning. 

Okay...this may sound facetious but if you are participating in the Challenge I hope you are finding it difficult (aka: challenging).  The struggle is what creates pressure and pressure makes you tougher, more resilient, solution oriented and a better decision maker.  So, I say bring on the pressure.  Embrace it.  Let it be difficult.  Don't try to find the short cut.  Don't matriculate to the path of least resistance.  Meet the Challenge head on, make good decisions, be smarter than your problems and finish what you started.  Now, go forth and make good decisions!


**New class time - M,W, F 12:00 noon

** Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each of these lifts. 

_______________________________________

Strength WOD
10 minutes to establish a 1 Rep Max for the Back Squat

Conditioning WOD
5 rounds for time of:
3 Hang Power Cleans, 155/115 Demo Video - Power Clean
6 Burpee Box Jumps 30/24″
12 GHD Sit-ups
Sprint 140m (1 lap)
3 Hang Squat Cleans, 155/115




Wednesday, October 3, 2012

Muscle-ups, HS Push-ups, KB Swings




***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day3
Tip:   Plan your meals the night before.

No doubt by this point a few of you may be questioning whether you have the grit to go the full 45 days.  I get that.  This is normal and to be expected.  Remember, this challenge is about becoming a better decision maker regarding nutrition so that your health, workouts and cosmetic look are optimal.  So, this is an opportunity to permanently change the way you do life as it relates to food.  It will be very difficult at times but it's the "difficult" that makes it worth doing.  The quality of your life is in direct proportion to the quality of your decisions.  Go forth and make good decisions, change your life!




**New class time - M,W, F 12:00 noon
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Conditioning WOD - "Nate"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups (scale to 10 pull-ups)
4 Handstand Push-ups
8 Kettle Bell swings, m70# / w55#

WOD Demo w/ Gretchen Kittelberger, Chris Russell, & Joe Alexander - [wmv] [mov] [HD mov]

Strength WOD
15 minutes to establish a 1 Rep Max for the Deadlift

* Our strength focus this month is to help you find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each of these lifts.

Tuesday, October 2, 2012

Muscle-ups, Box Jumps, OH Squats



***October 1st, CFB Nutrition Challenge Info...click here***
CFB Nutrition Challenge - Day 2
Tip:  Buy what you need for 1 week and do yourself a monstrous favor and remove from your house any foods that could be a temptation during the 45 days...do it right now, I'll wait until you are finished.

 Okay...write this down...this challenge is about becoming a better decision maker. Don't make the mistake of simply disciplining your way through the next 6 weeks. Focus rather on becoming a better decision maker.  Practice making the right decisions regardless of how you feel...especially when it comes to food.  We, as people of Middle Earth, are addicted to our food fixes and most of the time we make decisions about food based on how we feel and not what is best for our health long term.  Now, with the power vested in me, Go forth and make good food decisions!



**New class time - M,W, F 12:00 noon
_______________________________________

Conditioning WOD
4 rounds for time:
6 Muscle-ups (18 pull-ups)
6 Box Jumps, m36" / w30"
24 Overhead Squats m65# / w45# 

Strength WOD
15 minutes to establish a 1 Rep Max Clean & Jerk

Monday, October 1, 2012

Run, Row, DU's, Squats, Pull-ups, T2B, Cleans



***October 1st, CFB Nutrition Challenge Info...click here***

Today is the last day to sign up for the CFB Nutrition Challenge.
Be sure you are familiar with the rules of the Challenge by clicking on the link above.
Also, today is the deadline for getting your body composition taken and completing the following WOD:
Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups


New class time - M,W, F 12:00 noon
_______________________________________

Conditioning WOD
For time:
Run 400 meters
Row 500 meters
50 Double-unders (150 singles)
40 Kettle Bell Goblet Squats, m55#/w35#  Demo Video
30 Pull-ups
20 Toes-to-Bar
10 Hang Cleans, m155# / w115#  Demo Video

Strength WOD
10 minutes to find your 1 rep max for the strict Shoulder Press
*If you know your 1 rep max then complete the following in 10 minutes: 

5 @ 40% of 1 RM (rep max)
5 @ 50%
5 @ 60%
5 @ 60%
3 @ 70%
Max reps @ 80%