9/24/10

9-24-10

Stairs/Rest
5min/2min x2
1min/30sec x5

9/23/10

9-23-10

Ten 100m Sprints.
*Rest 45 seconds between sprints.
*Maximal effort for all sprints.

9/21/10

9-21-10

Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters

9/20/10

9-20-10

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


Scaling can be found here.

9/12/10

Training this week

Monday:
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

Run or Stairs: 15-60min depending on preference. First half run at 85%, 2nd half 95%.

Tuesday:
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps

Run or Stairs: 4x10 min, Rest 2 min Between Intervals

Thursday:
Squat 3x5 (add 5 lbs)

Complete 3 rounds:
Max Rep Sit Up: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Pullups: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Post total reps on med ball throws, push ups and pullups.

Friday:
Max handstand hold (rest 3 min)

CF Football Total:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

9/9/10

CFF

Complete 6 rounds:
Max Rep Push Ups
100 yard sprints

*Rest 60 seconds between rounds. Post fastest time to comments.

Gym:
Squat 3x5
Bench 3x5


Squat
Joe 140
Melissa 80
Brian 175
Jackie 75

Bench
Joe 140-145
Melissa 55
Brian 165
Jackie 60-65

8/31/10

Helen

3 Rounds for Time of:
400 Meter run (approx 1 stadium lap)
21 KB Swings @ 53lbs (35 women)
12 Pullups

After that 1 tabata run, which is 20 seconds of running with 10 seconds of rest – 8 times.


Scaling--
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups