Sunday - Sept 19th

Training at the Barn

Rolling with Justin for 45 minutes or so . . .

5 Rounds of Cindy: as Fast as Possible

CFFB 9-16

WU: Good Mornings

WOD: Strength (1) Deadlifts 3Rep Sets

225x10 285 x 5 325 x 3 335 x 3 345 x 3 (pr) 365 x 1

I skipped OverheadPress - shoulders still very sore from early in the week. Did handstand work, max holds x 5-10 sets.

Cash Out: Leg Raises 6-8 sets

CFFB 9 -14 TUESDAY

WU: Traditional Warm up , with some handstands, pushups etc

WOD: Strength - 15 minutes of Bench Press, 2 Reps on every minute mark.

225 lb for first 7 minutes - 185lb x 3 reps for additional 8 minutes

WOD: Metcon

5 Rounds:

Walking Barbell Lunges - 12 Reps - 90lbs (6 each side)

15 Dips

Sprint 100 yards

COMPLETED

NIGHT TIME WORKOUT:

2 Hours at GymKen - Playing on rings and parallel bars...along with tons of tucks etc.

CFFB 9-13 "off season"

WU: Leg movement + Handstands

WOD Strength - 20 RM Squats x 2 Sets...1st set light, 2nd set hit 20.

95lb x 20 135 x 20 PR - - - finished off with 185lb x 10R

WOD Metcon: AMRAP in 12 Minutes:

5 Reps - 135lb - get weight locked out overhead - anyway (i did split jerks)

7 Cable machine, mimic Med ball wood chops

9 Pushups

Rounds 5 Complete

www.Crossfitfootball.com - New Programming

Off Season

Both Strength and Metcon WOD

WOD:

JIU JITSU 7:30- 10p

Monday, March 8th

Buy In: Core + Pullups x 5 Reps

WOD: Front Squats 5x5
95 x 5 115 x 5 135 x 5 145 x 5 145 x 5

CashOut:
1. Overhead Press, 45lb Bar x 15 Reps x 4 Sets
2. Core - Leg Raises to Bar
3. Cindy - "10 Minutes"

Buy In: Walk on Treadmill + Jog
Warm up with exercises for WOD

WOD: "Kelly"
Five rounds for time of: (Modified to 3 Rounds)
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (I used 15 lb ball)
Time: 20:46

Cash-Out:
1. Core - Leg Raises + Machine Abs + Swiss Ball Roll Unders + Plate Twists
2. Incline Sprint Strides