MONDAY. FEBRUARY 28.2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*BEFORE OR AFTER WOD, WORK ON OVERHEAD SQUAT. TOMORROWS WOD WILL INCLUDE OVERHEAD SQUATS.

4.WOD
*4 ROUNDS FOR TIME (R4T) OF:
20 Virtual Shovelings #70 (BARBELL + #25 PLATE)
30 Sit-up 
40 Double Unders
Post total time to complete in comments.

**USEFUL NUTRITION LINK: fit4younutrition
**TODAYS WOD - VIDEO LINK HERE

**POST WOD!!

**OVERHEAD SQUAT POSITIONING FROM FIRE-BREATHER GREG A. NOTE THE ACTIVE SHOULDER POSITION... HIS SHOULDERS ARE PRACTICALLY TOUCHING HIS EARS THERE PUSHED UP SO HIGH.

FRIDAY. FEBRUARY 25.2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD 
"WITTMAN"

 *7 ROUNDS FOR TIME (R4T) OF::
15 Kettlebell Swings 1.5pood
15 Power Cleans #95
15 Box Jump 24"
 Post total time to complete in comments.
**This is a CF-HERO WOD from the main site: U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

 **WE ALL BEEN THERE. LOL.

THURSDAY. FEBRUARY 24. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD 
 "CUT THE DECK" (26 CARDS)
*Burpees / Kettle Bell Swings 1.5pood
A=15
K=13
Q=12
J=11
**Once you cut the deck put one half aside, you wont need it. Take the other half and start from the top. Alternate between the two movements. Say if the first card is a Jack (see above) you will do 11 Burpees, then the next card say is a 6, you will then do 6 Kettle Bell Swings, and so on, til you complete the rest of the 26 cards. SHUFFLE WISELY!!
*NOT SO FAST...
100 Double Unders for time.
 **Post total time to complete both assignments in comments, rest exactly 5 minutes before starting your double unders.

**KETTLEBELL WORK!! "IS IT JUST ME OR ARE STRONG WOMEN GETTING HOTTER, I KNOW THE BETTER IN SHAPE I'M IN, THE FAT ONES ARE DEFINITELY GETTING UGLIER . "

WEDNESDAY. FEBRUARY 23. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD
*5 ROUNDS FOR TIME (R4T) OF:
3 Clean & Jerk #135
6 Barbell Step-Ups #95 @ 20"
9 Ring Push Ups
12 Double Unders
**Post total time to complete in comments.

***VIDEO DEMO OF TODAYS WOD:  CLICK HERE

**FIRST PIC TO THE LEFT IS THE CORRECT BOTTOM POSITION OF THE PUSH PRESS/JERK, BACK IS IN NEUTRAL ALIGNMENT, WEIGHT IS SUPPORTED EVENLY OVER YOUR CENTER OF MASS. IT IS ALSO THE PERFECT BOTTOM POSITION FOR THE DOWN-UP PORTION OF THE HANG CLEAN AND HANG SNATCH.

**DOUBLE UNDER ACTION. DOES HER FORM LOOK SIMILAR TO THE FIRST PIC ABOVE?? THIS FORM TRANSLATES INTO MULTIPLE FUNCTIONAL MOVEMENTS. TAKE NOTE!!

**STRONG IS THE NEW SKINNY.

TUESDAY. FEBRUARY 22. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*OVERHEAD SQUAT 5-5-5-5-5

4.WOD
*AMRAP 20 minutes of:
5 Pull-ups
10 Wall Balls
15 Double Unders
 OR
*5 ROUNDS FOR TIME (R4T) of:
7 Pull-ups
14 Wall Balls #20 

21 Double Unders 

**Post total time to complete in comments. Also loads for Overhead Squat Skill.

 **WALL BALLS LIKE A MACHINE FUCKERS!!!

**BAD-ASS PIC IN SO MANY WAYS... FOUND ONLINE RANDOMLY!

MONDAY. FEBRUARY 21. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*KNEES TO ELBOWS (COMPLETE 5 SETS OF 3 FROM DEAD HANG NO MOMENTUM!!)

4.WOD 
*5 ROUNDS FOR TIME (R4T) OF:
200m Run
10 Knees to Elbows (K2E)
10 Hang Power Snatch #95
10 Burpees
20 Sit-Ups
**Post total time to complete in comments.

*Nice Squat Snatch finish, or OHS!!

***INTERESTING READ: ARE WE ALL UN-DEAD

FRIDAY. FEBRUARY 18. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
*FRONT SQUAT 5-5-5-5-5

4.WOD 

""BEAR ATTACK"
*FOR TIME COMPLETE:
1 ROUND of BEAR #95 minimum
50 Burpees
1 ROUND of BEAR#95 minimum
**WHEN DOING THE ROUNDS OF BEAR YOU MAY NOT PUT THE BAR DOWN OR ITS A RESTART!  
THE FOLLOWING IS BEAR:

THIS COUNTS AS ONE SET:
1. Power Clean (TOUCH & GO)
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

SEVEN SETS =  ONE ROUND
*Post total time to complete and loads in comments. For your second round of BEAR attempt to go up in weight!

 *BACK SQUAT, LOW BAR RACK ON SHOULDERS.

*NICE BURPEE FINISH. HIPS FULLY OPEN.

***CHECK THIS OUT: WHAT YOUR DAD ATE AND MORE!!

THURSDAY. FEBRUARY 17. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.WOD 
3 ROUNDS FOR TIME OF:
10 Burpees
10 Deadlifts #225
10 Dips (Off Bench - Feet Elevated)
10 Sit-ups
200m Run
*Post total time to complete in comments.

**DEADLIFT FINISH. HIP FULLY OPEN.

WEDNESDAY. FEBRUARY 16. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*DOUBLES UNDERS
-IN 5 ATTEMPTS, AFTER WARM-UP, LOG MAX NUMBER OF CONSECUTIVE DUs

4.WOD 
*20 MIN AMRAP OF:
5 CLEAN&JERK #135
10 PUSH UPS
15 SIT-UPS
*Post number of rounds completed in comments.

5.OPTIONAL
*TABATA BACK EXTENSIONS
**Post lowest rep count.

*HEATHER B. CLEAN & JERK FINISH!!

*CAMILLE BUSTING OUT A BACK FLIP IN TAHOE. SICK!!

TUESDAY. FEBRUARY 15. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH / SKILL
*CLEAN & JERK   'C&J DEMO'
   5-5-5-5-5 @ %65~  1RM.

4.WOD 
*3 rounds for time of:
400 m Run
15 Box Jumps 20" / 24"/ 30"
15 Thrusters #95
30 Double Unders
15 Push-ups
30 Sit-ups
30 yd Walking Lunge
Post total time to complete in comments and box height used.

**NICE WALKING LUNGE FORM. CHEST UP, BACK KNEE KISSES THE GROUND!!

MONDAY. FEBRUARY 14. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* TURKISH GET-UPS **TURKS-PT1   /   **TURKS-PT2
   (PERFORM AT LEAST 10 EACH ARM #5 - #8)
    
4.WOD 

*AMRAP 20 minutes of:
10 Double unders
6 Alternating Turkish Get-ups
**Record weight used and number of rounds.

**Jeff Martone (CF Kettlebell guru) dong a turkish get-up with a female attendee at his KB certification. Very Impressive!!

 ** Anyone wanna try!!

FRIDAY. FEBRUARY 11.2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
* WEIGHTED PULL-UPS 3-3-2-2-1-1

    
4.WOD 

*For Time:
10 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
9 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
8 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
7 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
6 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
5 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
4 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
3 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
2 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
1 Pull-up
50 yd Run
50 Double Unders
50 yd Bear Crawl
Post total time to complete in comments.

.**BING SWING ON THE PULL-UPS IS KEY... REMEMBER TO PUSH AWAY FROM THE BAR AT THE TOP.

**BEAR CRAWLS IN THE SAND ARE NICE. JUST NOT NICE ON YOU!!

**FEMALE COMPETITORS ON A RUN AT THE 2010 GAMES.

THURSDAY. FEBRUARY 10. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
* BENCH  3-3-3-3-3

    
4.WOD

*A.M.R.A.P (as many rounds as possible) in 20 minutes of:
10 Burpees
30m Bear Crawl
10 Kettlebell Swings 1.5 Pood (#53)
200 m Run
Post total rounds completed in comments.

 **CFHQ OG Annie. Going throught the KB motion. Nice technique it appears.

**MidWest sectionals 2010. Nice pose form. Enjoy the 200's today.

WEDNESDAY. FEBRUARY 9. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION FROM THE MAN HIMSELF AND DEMO)
     
4.WOD

For Time:
10 Deadlifts 135 lbs
20 Wall Balls 20 lbs
10 Hang Power Cleans 135 lbs
20 Kettlebell Swings 53 lbs
10 Front Squats 135 lbs
20 Box Jump - 24 in.s
10 Push Presses 135 lbs
20 Pull-ups
10 Back Squats 135 lbs
20 Burpees
*Post total time to complete in comments.

*PUSH PRESS FINISH.

*BOX JUMPSSSSS.

**BADASS KIPPING PULL-UP SHOT. HUGE SWING... TIGHT!

TUESDAY. FEBRUARY 8. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
* SPLIT JERK 1-1-1-1-1
     
4.WOD
5 ROUNDS FOR TIME OF:
20 KNEES TO ELBOWS
20 WALL BALLS
20 DOUBLE UNDERS
             OR
25 MIN AMRAP  OF:
10 KNEES TO ELBOWS
10 WALL BALLS
10 DOUBLE UNDERS

*Post total time to complete OR number of rounds in comments.

 **KNEES TO ELBOWS... NEXT STEP... TOES TO BAR.

**PUSH-UP POSITION. LOW AS YOU CAN GO FUCKERS!!

MONDAY. FEBRUARY 7. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
* SPLIT JERK 1-1-1-1-1
     
4.WOD

20-18-16-14-12-10-8-6-4-2 Kettlebell Swings 1.5pood (#53)
After each set of KB Swings do1 round of Cindy (5 pull up / 10 push up / 15 squat)
*Post total time to complete in comments.

**Single arm KB Snatch and Swings coming soon. Get familiar with the movements!!

FRIDAY. FEBRUARY 4. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* TURKISH GET UPS (Complete at least 10 full ROM each arm #5-#10)
     
4.WOD
*5 rounds for time (R4T) of: 
7 Back Squats #205
7 Box Jump 24""
21 Sit-ups
Post total time to complete in comments.

 **THE BACK SQUAT. THAT BAR IS LINED UP DIRECTLY OVER THE ANKLE JOINT IF U COULD SEE FROM THE SIDE. SUPER FORM!!

THURSDAY. FEBRUARY 3. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* DOUBLE UNDERS (complete a minimum of 30 before moving on to WOD)
     
4.WOD
30-25-20-15-10-5 reps of:
Virtual Shovelings #135
Push-ups
*With an Olympic bar holding only one plate #45, touch the plate on one side of the barrier then the other for one "rep." Barrier is 24! Post total time to complete in comments.

 

**KB WINDMILLS COMING SOON!!

WEDNESDAY. FEBRUARY 2. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* SNATCH BALANCE (STANCE/GRIP/POSITION)
     
4.WOD
7 rounds for time (R4T):
20 Shoulder Press #75
20 Sit Ups
*Post total time to complete in comments.

 

**SNATCH BALANCE TECHNIQUE 

**NICE

TUESDAY. FERUARY 1. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* OVERHEAD SQUAT 
    
4.WOD
* DEADLIFT  3-3-3-2-2-1-1
        +
*10MIN AMRAP OF:
10 BURPEE LATERAL JUMPS 12" Barrier
10 DOUBLE UNDERS
*Post total time to complete in comments and loads for deadlifts.

**Heather B AT THE 2010 CF GAMES HANDLING THE DEADLIFTS. HONDA CENTER .

**THIS LIL HONEY IS SMASHING THROUGH SOME LATERAL JUMPS, MINUS THE BURPEES.