JANUARY 2012
01/31/2012
OLYMPIC LIFTING MEET
Cayce, Hayden, Joel and Nicole headed up to NC this weekend for a USAW Olympic Lifting Meet. This is comprised of a 1RM (3 attempts) Snatch and Clean & Jerk. All 4 athletes placed in the Top 3 within their respective weightclass. Doin' work...
CAYCE - 123# SNATCH / 154# CLEAN & JERK ***1ST PLACE IN WEIGHTCLASS***
HAYDEN - 22# SNATCH / 33# CLEAN & JERK ***1ST PLACE IN WEIGHTCLASS***
JOEL - 198# SNATCH / 275# CLEAN & JERK ***1ST PLACE IN WEIGHTCLASS***
NICOLE - 99# SNATCH / 121# CLEAN & JERK ***3RD PLACE IN WEIGHTCLASS***
Posted on 01/31/2012 at 08:16 PM | Permalink | Comments (4) | TrackBack (0)
GONE SQUATCHIN'
CFS WOD - Wednesday 1FEB2012
STRENGTH: 3 Deadlifts EMOM x 10 @ 80%-85%
METCON: 10 Minute AMRAP: 20 Double Unders 15 Sledgehammer Strikes 10 Toes-2-Bar
Posted on 01/31/2012 at 07:22 PM | Permalink | Comments (4) | TrackBack (0)
01/30/2012
HIT 'EM UP
CFS WOD - Tuesday 31JAN2012
METCON: "Cindy" 20 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Squats
STRENGTH/SKILL: Core Cooldown (Trainer's Choice)
Posted on 01/30/2012 at 10:37 PM | Permalink | Comments (0) | TrackBack (0)
CFS WOD - Monday 30JAN2012
STRENGTH: 1RM "Bear Complex" Power Clean Front Squat Push Press Back Squat Rack Press x7 *Bar must not touch the ground for more than a touch and go on the Rack Press to Power Clean transition.
METCON: 6 x 40 Yard Sprints 2 @ 75% 2 @ 90% 2 @ MAX
Posted on 01/30/2012 at 10:35 PM | Permalink | Comments (0) | TrackBack (0)
01/26/2012
CHESNEE WAFFLE HOUSE
CFS WOD - Friday 27JAN2012
METCON: "Fight Gone Bad" Wall Ball (M-20#/F-14#) Sumo Deadlift High-Pull (M-75#/F-55#) Box Jump (M-20"/F-20") Push Press (M-75#/F-55#) Row (Calories) x3 *Complete as many reps as possible in one minute at each station. **One minute rest after all five stations have been completed. ***The clock does not reset or stop between stations. ****Score total reps completed.
SKILL: L-Sit for a total of 140 seconds.
Posted on 01/26/2012 at 07:38 PM | Permalink | Comments (1) | TrackBack (0)
01/25/2012
UNION PACIFIC
CFS WOD - Thursday 26JAN2012
STRENGTH: 1RM Cluster *5 Attempts
METCON: 20 Wall Balls 10 Burpees x5
Posted on 01/25/2012 at 09:52 PM | Permalink | Comments (1) | TrackBack (0)
01/24/2012
HAMSTER WHAT
CFS WOD - Wednesday 25JAN2012
METCON: 20 Minute AMRAP: 7 Muscle Ups 14 GHD Sit Ups
FUNCTIONAL SKILL/STRENGTH: Grab something heavy and go for a 400m OVERHEAD walk.
Posted on 01/24/2012 at 08:44 PM | Permalink | Comments (3) | TrackBack (0)
01/23/2012
THREE SIX MAFIA
CFS WOD - Tuesday 24JAN2012
STRENGTH: 2 Snatches EMOM x 10 @ 75%-80% of 1RM
METCON: Kettlebell Sprint Ladder 10 Kettlebell Swings (M-70#/F-55#) 100m Sprint 9 KBS 100m Sprint ... ... 1 KBS 100m Sprint
Posted on 01/23/2012 at 09:20 PM | Permalink | Comments (5) | TrackBack (0)
01/22/2012
WOULD YOU RATHER...
CFS WOD - Monday 23JAN2012
METCON: "DT" 12 Deadlifts (M-155#/F-105#) 9 Hang Power Cleans 6 Push Jerks x5
SKILL/STRENGTH: 10 Rope Climbs (for time)
Posted on 01/22/2012 at 09:47 PM | Permalink | Comments (7) | TrackBack (0)
01/19/2012
FROG BALLS
CFS WOD - Friday 20JAN2012
METCON: *Originally Programmed by CF Jax* Complete 100 KBS (M-70#/F-55#) *5 Thrusters (M-155#/F-115#) are completed every 2 minute, complete as many KBS as possible with the remaining time. **WOD starts with Thrusters. ***WOD is finished with the completion of 100 KBS.
FUNCTIONAL SKILL/STRENGTH: Pick up something heavy and go for a 400m walk.
01/18/2012
WHITEY BULGER
CFS WOD - Thursday 19JAN2012
STRENGTH: Deadhang Pull Ups EMOM x 10 *Athlete selects the number of reps they are going to perform for all 10 rounds, the number of reps should not vary from round to round. **Scored as "PASS" or "FAIL", if "FAIL" note the round ***Advanced athletes can go weighted.
METCON: 4 Box Jumps (High) 40 Yard Sprint (20 Yard Shuttle) x8 *Every 90 Seconds **Score height of Box Jump
Posted on 01/18/2012 at 08:54 PM | Permalink | Comments (0) | TrackBack (0)
01/17/2012
JUSTIFIED IS BACK
CFS WOD - Wednesday 18JAN2012
STRENGTH: MAX Reps Overhead Squat @ Bodyweight *Score % of BW if scaled
METCON: 10-9-8-7-6-5-4-3-2-1 Ring Dips 1-2-3-4-5-6-7-8-9-10 GHD Sit Ups *Alternate between movements working your way down the Ring Dip ladder and up the GHD ladder.
Posted on 01/17/2012 at 08:54 PM | Permalink | Comments (2) | TrackBack (0)
01/16/2012
BOONE COUNTY MATING CALL
NEW Bourbon Banter post is up. WARNING: If you are offended easily, extremely politically sensitive, don't like "bad" words, and/or have a boss that can see your computer screen...yeah, might not want to click on this link. Remember, its one person's opinion. You have one too...that's what the comments section is for. You have been warned. Enjoy.
CFS WOD - Tuesday 16JAN2012
METCON: "Tosh" 200m Run 400m Run 600m Run x3 *Rest the exact amount of time used to complete the previous run. EXAMPLE: 200m = 30 seconds, rest 30 seconds, 400m = 1 minute, rest 1 minute, etc. **LINK to previous times from 15DEC2011.
SKILL: L-Sit for a total of 130 seconds.
This video is a few years old and I think AJ was the first person to tell me about it, but everytime I watch it...amped.
Posted on 01/16/2012 at 08:57 PM | Permalink | Comments (13) | TrackBack (0)
01/15/2012
STINKFACE
CFS WOD - Monday 16JAN2012
STRENGTH: Wendler Cycle - Clusters 75% x 5 85% x 3 95% x 1+ *Use 90% of your NEW 1RM for the percentages. **Sets are performed every 3 minutes on the minute. ***The last set is a MAX REP effort. ****LINK to previous cycle loads.
METCON: 2 Rope Climbs 21-15-9 Kettlebell Swings (M-70#/F-55#) Burpees 2 Rope Climbs
Posted on 01/15/2012 at 07:34 PM | Permalink | Comments (1) | TrackBack (0)
01/12/2012
THREE JARS
CFS WOD - Friday 13JAN2012
STRENGTH: 3 Back Squats EMOM x 10 @ 70-75% of 1RM
METCON: 15 Minute AMRAP: 5 Deadhang Pull Ups 20 Double Unders 5 Burpees
Posted on 01/12/2012 at 06:33 PM | Permalink | Comments (2) | TrackBack (0)
01/11/2012
NECK BEARD
CFS WOD - Thursday 12JAN2012
METCON: 1 Minute AMRAP: Sledge Hammer Strikes 1 Minute AFAP (As Far As Possible): Farmers Carry (M - 70# KB x 2, F - 55# KB x2) x10 *Score Strike Reps and Distance
STRENGTH/SKILL: 5 x 10 GHD Raises or Reverse Hypers
Posted on 01/11/2012 at 08:53 PM | Permalink | Comments (0) | TrackBack (0)
INSIDE RELEASE
CFS WOD - Wednesday 11JAN2012
SKILL: MAX Handstand Hold x3
METCON: 21-15-9 Power Cleans (Athlete's Load Choice) Handstand Push Ups
Posted on 01/11/2012 at 08:27 AM | Permalink | Comments (7) | TrackBack (0)
01/09/2012
V-SPRAY
CFS WOD - Tuesday 10JAN2012
METCON: "Hansen" 30 Kettlebell Swings (M-70#/F-55#) 30 Burpees 30 GHD Sit Ups x5
Posted on 01/09/2012 at 10:11 PM | Permalink | Comments (11) | TrackBack (0)
01/08/2012
DO THE RAJI
***The NEW FEED THE BEAST POST is up!***
CFS WOD - Monday 9JAN2012
STRENGTH: Wendler Cycle - Clusters 70% x 3 80% x 3 90% x 3+ *Use 90% of your NEW 1RM for the percentages. **Sets are performed every 3 minutes on the minute. ***The last set is a MAX REP effort.
METCON: 40 Yard Sprints EMOM x 10
Posted on 01/08/2012 at 08:10 PM | Permalink | Comments (0) | TrackBack (0)
01/07/2012
CROSSFIT TOTAL AT HIT CROSSFIT
CF TOTAL: 1RM Back Squat (3 attempts) 1RM Shoulder Press (3 attempts) 1RM Deadlift (3 attempts) *Score total of highest successful attempt in all three lifts.
DAWN - 225# BS, 90# SP, 275# DL (590# Total) ***1st Place Women's 146lb+ Division***
AUSTIN - 485# BS, 190# SP, 560# DL (1235# Total) ***2nd Place Men's 156-205lb Division***
NICOLE - 185# BS, 75# SP, 235# DL (495# Total) ***2nd Place Women's 116-145lb Division***
CAYCE - 265# BS, 0# SP, 300# DL (565# Total) ***3rd Place Women's 146lb+ Division***
JENN - 115# BS, 70# SP, 205# DL (390# Total)
MANNY FRESH - 275# BS, 135# SP, 355# DL (765# Total)
ALLEN - 400# BS, 185# SP, 415# DL (1000# Total)
APRIL - 180# BS, 85# SP, 225# DL (490# Total)
ALEX - 195# BS, 75# SP, 265# DL (535# Total)
TAL - 440# BS, 205# SP, 505# DL (1150# Total)
01/06/2012
GREEN HORSE
CFS WOD - Friday 6JAN2012
STRENGTH: 1 Snatch EMOM x 10 @ 75-80% of 1RM
METCON: 20 Wall Balls 10 Burpees x5
Posted on 01/06/2012 at 01:47 PM | Permalink | Comments (0) | TrackBack (0)
01/05/2012
BE GONE
CFS WOD - Thursday 5JAN2012
METCON: 15 MIN AMRAP: MAX Distance Broad Jumps (down and back on the mats, approx. 72ft total) Complete Kettlebell Swings (M-70#/F-55#) = Number of Broad Jumps *Score total rounds completed.
STRENGTH/SKILL: 4 x 10 GHD Raises or Reverse Hypers
Posted on 01/05/2012 at 10:43 AM | Permalink | Comments (1) | TrackBack (0)
01/03/2012
BEATDOWN GLOVES
CFS WOD - Wednesday 4JAN2012
STRENGTH: 2 Deadlifts EMOM x 10 @ 80-85% of 1RM
METCON: "Nasty Girls" 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (M-135#/F-95#) x3
Posted on 01/03/2012 at 08:53 PM | Permalink | Comments (5) | TrackBack (0)
01/02/2012
FREAKONOMICS
CFS WOD - Tuesday 3JAN2012
METCON: 2 Box Jumps (As High As Possible) 8 Clapping Push Ups 40 Yard Sprint x6 *Every 90 Seconds. **Score total Box Jump height.
SKILL: 10 Rope Climbs (Not for time)
Posted on 01/02/2012 at 08:57 PM | Permalink | Comments (2) | TrackBack (0)
SAM ADAMS
CFS WOD - Monday 2JAN2012
STRENGTH: Wendler Cycle - Clusters 65% x 5 75% x 5 85% x 5+ *Add 5-10# to your 1RM. **Use 90% of your NEW 1RM for the percentages. ***Sets are performed every 3 minutes on the minute. ****The last set is a MAX REP effort.
METCON: "Helen" 400m Run 21 Kettlebell Swings (M-55#/F-35#) 12 Pull Ups x3
Posted on 01/02/2012 at 10:26 AM | Permalink | Comments (5) | TrackBack (0)
DOMESTIC DISPUTE
CFS WOD - Friday 30DEC2011
METCON: 2 Clean and Jerks (Athlete's Choice...as heavy as possible) 50 Double Unders x5
SKILL: Core Cooldown (Trainer's Choice)