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

Quick runs and squat/press

In front of Stadium
20 rounds for time:
10sec sprint
5sec rest

Gym
Squat 3x5
Press 3x5

squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells

Upside down workout

Complete 7 rounds:

Handstands Holds for maximum time
10 Pull Ups

Scored by total time of the 7 rounds of handstand holds.

Gym:
Squat 3x5
Bench 3x5

Weights:
Jackie 70lb squats, 60lb bench
Joe 135lb squats, 140lb bench
Maureen no squats, 70lb bench
Melissa 70lb squats, 55lb bench

Results:
Jackie - wall squats instead of handstands - 6:09, 60 bench (maybe raise next time), 70 squat (raise)
Maureen - wall squats - 10:33, no gym
Melissa - 3:03, no bench, 70 squats (raise)
Joe - 5:28, 140 bench (raise?), 135 squats (probably raise but work on getting a lower squat)

Fight gone bad

Babies Fight Gone Bad
Three rounds of:
Wall-ball, 20# / 16# (reps)
Box Jumps, 24”/ 18” (reps)
Push-ups (reps)
Sit-ups (reps)
Double Unders (reps)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from
which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Results:
Jackie 222
Maureen 256
Joe 275
Melissa 232

Gym:
Squats 3x5
Jackie 65lbs
Brian 195lbs (still shaky)

Goodbye quads

As many rounds as possible in 16 minutes:
25 squats
1 spiral assent
26 lunges (13 each leg)
1 spiral decent on the other side

Gym:
3x5 Bench
3x5 Shoulder Press

Round is complete at bottom of spiral, then stop, do squats, and run back up the same way you ran down.

Weights for gym:
Joe 130 Bench, 70 Shoulder Press
Melissa 50, 15-20lb dumbbells
Jackie 60, 45
Ragen 70, 50
Maureen 70, 45

Results:
Joe - 4 rounds + 10 squats, 135 Bench (more next time), 75 Shoulder press (hold steady next time)
Melissa - 3rds, 50lb bench (increase), 3@20lb & 12@15lb dumbbells
Jackie - 3rds
Maureen - 3rds

Brian - 195lb 3x5 squats (increase)

Situps and gym

3 rounds:
25 situps
1 stadium lap

Gym:
Crossfit Football Total -
1 Rep Max of Squat, Bench, Deadlift.
Add lifts together for your score

Results:
Run/situps:
Joe 14:59
Melissa 16:52
Ragen 18:49

CFFT:
Joe 595 (195 squat, 175 bench, 225 DL)
Melissa 275 (100, 60, 115)
Ragen 225 (resting, 80, 145)
Jackie 295 (115, 75, 105)
Brian 670 (225, 205, 240)

Current Benchmarks:
Brian 235 Squat, 200 Bench, 235 Deadlift
Joe 130, 130, 185
Melissa 70, 50, 85
Ragen 55, 70, 85
Jackie 65, 60, ?
Maureen 45, 70, 85

Quick article on the importance of women lifting heavy

10x Hill Repeats 5x Rest

Run:
10 x 1 Spiral Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

Gym:
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
Weighted Pull Ups 3, 3, 3, 3, 3

Squat & bench numbers -
Joe 130, 130
Melissa 70, 50
Jackie 65, 60
Maureen 0, 70
Ragen 0, 70
Brian 195, 175

For pull ups, if you can't do one we can try to use the pull up machine across the hall.

Easy-ish day

Max effort pushups, squats in 2 min, situps in 2min, handstand hold

then a Tabata run (20sec on, 10 sec off for 8 rounds)

then off to the gym for 3x5 squats.

Squat weights -
Joe 120lbs
Melissa 70lbs
Ragen off day until her knee diagnosis
Brian 195 (although I might take it easy getting back into the swing of things)

Results:
Pushups
Joe 45
Brian 55

Squats
Joe 89
Melissa 66
Brian 100

Situps
Ragen (parallel) 30
Melissa 30
Joe 31
Brian 27

Handstand hold
Joe :45
Melissa :32
Ragen :28
Brian 1:36

Squats
Joe 125
Brian 125
Melissa 65

Bench press
Ragen 65
Melissa 45

Shoulder press
Ragen 45

All out sprints plus gym

Warm-up:
3 sets of 10-15 rep pushup, pullups, situps. Handstand practice. Light squats and box jumps but not too many in order to save your legs for...

Event:
4 x 300m ALL OUT SPRINTS… 5 min recoveries

Gym:
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)

Results:
Joe - 18:38, 115lb squats, 65lb press
Ragen - 20:32, 55lb, 45lb
Melissa - 20:17, 65lb, 15lb dumbbells

Cindy

“Cindy”

Big Dawgs:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Quick transitions between movements is important here.

Plus 3x5 squats and bench press at the gym.

Results:
Joe - 14.7 rounds, 115lbs squats, 125lbs bench
Mel - 11.7, 60, 45
Jackie - 12.3, 60, 55
Maureen - 8.3+6pushups, wall squats x3, 65

Tough stuff

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

After a full rest
Run 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts.

Gym work:
Squat 3x5
Bench 3x5

Jessica Pamanian at the Northeast Regionals making 170lb x 3 clean and jerk look easy

Results
Triplet:
1 stair
Jackie 10:00 (-:50 PR!)
Maureen 11:00
Ragen 11:49 (but did the first three sets 10-10-10 instead of 10-9-8)

2 stairs
Joe 10:15
Melissa 11:27 (-1:05 PR!) She also did last 5 sets of situps all the way down.

Squats:
Maureen 45lbs
Ragen 55lbs
Jackie 55lbs
Melissa 55lbs
Joe 115lbs

Bench:
Melissa 45lbs
Jackie 55lbs
Maureen 65lbs
Ragen 65lbs
Joe 125lbs

O'Connell workout

We'll be meeting in the weight room in the basement of O'Connell. Bring your jumprope!

Squat 3x5
Press 3x5

Then we will move outside to complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

More Regional Highlights

Results:
Squat x5 -
Joe 125
Mel 65