CrossFit Football WOD Saturday 8-28-10

Warm-up
3 x CFWU

Strength 5/3/1
Bench Press
65% x 5
75% x 5
85% x 5+ (Max Reps)

Squat
65% x 5
75% x 5
85% x 5+ (Max Reps)

WOD - In-Season
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards

Off-Season - Four rounds for total reps of:

One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds

Team WOD Saturday 8-28-10

Team Workout!"

split any way you choose
(teams of 2)

1000m row
20 Squat Cleans, #115/#75
50 Double Unders
20 Ring Dips
20 Push Jerks, #115/#75
-
800m run
10 squat cleans #115/75
40 double unders
10 ring dips
10 push jerks

WOD Friday 8-27-10

Warm Up 3x
10 Back extensions
10 sit ups
10 chest to bar pull ups
10 hand stand push ups
Strength Deadlift
5/3/1
1st set 65% x 5
2nd set 75% x 5

3rd set 85% x 5+

WOD

5 Rounds for time:

15 pull-ups Men/10 women
10 Power Cleans #135/ #85
200m Run

CrossFit Football WOD Thursday 8-26-10

Warm-up
20 Double unders x 3 (3x Regular Skips)
2 x CFWU

Strength 5/3/1
Dead lift
65% x 5
75% x 5
85% x 5+ (Max Reps)

Good Mornings- 10 x 3
Knees to Elbows- 3 x 15 (Rest 1 Min between sets)

In-Season- NO WOD
Coach Led Foam Roll and Stretch

Off Season WOD- Scale as Required
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible

WOD Thursday 8-26-10

Run 400

CFWU 2x
Run 400

Strenght: Press
5/3/1 program - using 90% of your 1 RM (working load)

3x5
set 1 - 5 reps at 65% of working load

set 2 - 5 reps at 75% of working load

set 3 - 5 + reps at 85% of working load (do as many as you can!)

example: if my 1 rep max squat is 100#, my Working load is 90#.

1st set - 59# x 5
2nd set - 67# x 5
3rd set - 76# x as many as possible


WOD

2 Rounds of:

40 Double Unders

40 Squat Snatches #75/53

Early Morning Classes Cancelled for Thursday

Attention CLF Members!
There will be no 5 a.m., 6 a.m., 7 a.m. or 8 a.m. class for Thursday, August 26th due to a family emergency.  The FIRST MORNING CLASS HOWEVER, WILL BEGIN AT 9 A.M. and the classes thereafter will not be affected.  We're sorry for any inconvenience.  The Friday classes will remain as scheduled!  Thank you for your understanding.  - CLF Coaches

WOD CrossFit Football 8-25-10

Warm-up

3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges

Strength 5/3/1

OH Press
65% x 5
75% x 5
85% x 5+ (Max Reps)
Dips- 10 x 3
Pull-ups- 3 x Max Reps (1 Min Rest)

WOD- Scale as Required

In-Season
On the Minute
Perform 3 Power Cleans on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Cleans

Off-Season

The Volkswagen
21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

WOD Wednesday 8-25-10

Warm Up

Burgner Warm up 3x

Strength: Squat

5/3/1 program - using 90% of your 1 RM (working load)

3x5

set 1 - 5 reps at 65% of working load

set 2 - 5 reps at 75% of working load

set 3 - 5 + reps at 85% of working load (do as many as you can!)

example: if my 1 rep max squat is 200#, my Working load is 180#.

1st set - 117# x 5

2nd set - 135# x 5

3rd set - 153# x as many as possible


WOD
Complete in any order, not for time:
3 x 20 Hip and Back Extension
3 x 20 Toes To Bar
3 x 20 ball slams

WOD Tuesday 8-24-10

CFWU
2x
Row 750

Skill
5 mins working on Rope Climb
5 min on Pistols


WOD

30 Hand Stand Push ups (pike push ups, box push ups)
40 Pull ups
50 KB swings
60 Sit ups
70 Burpees

For time

WOD Monday 8-23-10

Warm up
CFWU 3x
----
"If you don't know who Jim Wendler is, you're probably not very strong" - Bryan Krhan

Today is the first day of 5/3/1 Programing!

CrossFit is, by design, going to make you stronger, but we are going help the process by complimenting the regular CF WODs with a specific strength program. Like driving around in Dallas might eventually get you to your destination, a map will really help the process. So too, CF WODs alone will make you stronger, we are just going to use a map to make sure we are going the right way!

5/3/1 is a very simple program, and we will be doing 4 major movements. Squat, Press, Deadlift and the Clean. But don't worry, like everything else, you coaches will be there to walk you through it every step of the way. This not a quick fix program, but rather a process, in which we will be starting light and moving slow.

For today, Monday, we need to establish a 1 rep max for the four lifts we will be using, so that is your WOD. If done properly, you should be as worn out after today as after any Met-Con. Remember your numbers, these are what will base everything you do off of for the next several weeks and months.

This program will help you excell at life, not just in the weight room. Here is a quote from Jim Wendler: "I want be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's how I came up with 5/3/1."
Dont worry about "bulking up", that is not what this program is designed to do. Ladies, dont believe me? Here are 10 reasons that you CAN NOT and WILL NOT bulk up. From EliteFTS.com

WOD

CrossFit Total + the Clean
- 1 rep max for:
Squat
Press
Deadlift
Clean

"Look, arguing about strength training theory is stupid," he says. "And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get sh*t done. I've been training for 20 years, and this is what I've learned." - Jim W.

CrossFit Football WOD Sunday 8/22/10

Warm-up
750M Row

Strength / Skill - Find your 3 Rep Max with Perfect Form
Bench Press- 6,5,4,3,3,3
PWR Cleans- 6,5,4,3,3,3
WOD- As many rounds as possible in 12 minutes:
10 Dumbbell Thrusters 45 lbs
250 Meter Row