WOD:
CF OPEN 13.4
150 Wall Balls (20/14 lbs) (10/9 foot target)
90 Double Unders
30 Muscle Up
Note: JBLM CF does not have any 14 lb wall balls. Female athletes must choose between 16 and 10 lb wall balls. Athletes are encouraged to use a 16 lb wall ball at the 8 foot target or when using the 10lb wall ball to shoot for the ten foot target.
Standard Video
Watch this standards video from CF HQ detailing 13.3.
Thursday, January 30, 2014
Wednesday, January 29, 2014
THU, 30 JAN 14
Thursday -
3 RFT(15 minute time cap):
9 C2B
12 OHS (95/65) from ground
15 HSPUs
Rest 5 min or less, then row 1000m for time.
Technique Video
C2B Pull Up and some bonus coverage on thrusters. Some OHS tips, and some HSPU progressions.
3 RFT(15 minute time cap):
9 C2B
12 OHS (95/65) from ground
15 HSPUs
Rest 5 min or less, then row 1000m for time.
Technique Video
C2B Pull Up and some bonus coverage on thrusters. Some OHS tips, and some HSPU progressions.
WED, 29 JAN 14
SWOD: find 1 RM max snatch
then 3x2 at 80%
For time:
200 DUs
Technique Videos
This is one of my favorite videos on the snatch by Josh Everett. Quick and easy breakdown on the basic for performing a snatch. Dan Bailey talks a little bit about the magical double under.
then 3x2 at 80%
For time:
200 DUs
Technique Videos
This is one of my favorite videos on the snatch by Josh Everett. Quick and easy breakdown on the basic for performing a snatch. Dan Bailey talks a little bit about the magical double under.
Tuesday, January 28, 2014
TUE, 28 JAN 14
WOD:
CF Open WOD 13.4
7 Minute AMRAP of:
3,6,9,12......keep going up by three till time expires.
Clean and Jerk (135/95)
Toes to bar
No strength component. Make sure to warm up your clean and jerk before you tackle this intense WOD.
Technique Videos
Here is the standards video for 13.4, some helpful prep tips, and Jason Khalipas 13.4 129 rep score (top score in the world).
CF Open WOD 13.4
7 Minute AMRAP of:
3,6,9,12......keep going up by three till time expires.
Clean and Jerk (135/95)
Toes to bar
No strength component. Make sure to warm up your clean and jerk before you tackle this intense WOD.
Technique Videos
Here is the standards video for 13.4, some helpful prep tips, and Jason Khalipas 13.4 129 rep score (top score in the world).
Monday, January 27, 2014
MON, 27 JAN 14
SWOD (max 30 min):
5x2 back sqt at 85% 1RM from 6 JAN
For Time (10 min set-up and explain; 20 min cut off):...
50 burpees, then
12 rounds of:
5 pull-ups
10 push-ups
15 air squats, then
50 sit-ups
5x2 back sqt at 85% 1RM from 6 JAN
For Time (10 min set-up and explain; 20 min cut off):...
50 burpees, then
12 rounds of:
5 pull-ups
10 push-ups
15 air squats, then
50 sit-ups
Thursday, January 23, 2014
FRI, 24 JAN 14
SWOD:
5 (sets) x 3 (reps) Back Squat at 80% 1RM
then....
3RFT (rounds for time)
25 (HRPU) Hand release push ups
25 (WB) Wall Balls (20/16 lbs) Male target is 10 feet, female target is 8 feet.
50 (DU) Double Unders
Technique Videos
How to do back squats, HRPU, WB, and DU. Enjoy!
5 (sets) x 3 (reps) Back Squat at 80% 1RM
then....
3RFT (rounds for time)
25 (HRPU) Hand release push ups
25 (WB) Wall Balls (20/16 lbs) Male target is 10 feet, female target is 8 feet.
50 (DU) Double Unders
Technique Videos
How to do back squats, HRPU, WB, and DU. Enjoy!
Wednesday, January 22, 2014
THU, 23 JAN 14
Tuesday, January 21, 2014
WED, 22 JAN 14
WOD:
CF Open 13.1:
17 Min AMRAP
40 Burpees
30 Snatch 75/45 lbs
30 Burpees
30 Snatch 135/75 lbs
20 Burpees
30 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120
Demo Video
Check out Julie Foucher (2nd at the 2012 CF Games) demonstrate 13.1. Check out these tips from Barbell Shrugged and Mobility WOD on how to approach and prepare for 13.1.
CF Open 13.1:
17 Min AMRAP
40 Burpees
30 Snatch 75/45 lbs
30 Burpees
30 Snatch 135/75 lbs
20 Burpees
30 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120
Demo Video
Check out Julie Foucher (2nd at the 2012 CF Games) demonstrate 13.1. Check out these tips from Barbell Shrugged and Mobility WOD on how to approach and prepare for 13.1.
Monday, January 20, 2014
TUE, 21 JAN 14
SWOD:
5x3 Back Squat @75% 1RM
Then....
Not timed - 2 rnds of:
ME strict HSPU
ME strict (or weighted) pull-ups
ME strict T2B
5 each arm, Turkish get-up
*Record total max reps and max get-up weight
____________________________________________________
Technique Videos
Turkish get-up, two variations on strict toes to bar, good one covering HSPU and it's various variations, finally some Strict weighted pull-ups.
5x3 Back Squat @75% 1RM
Then....
Not timed - 2 rnds of:
ME strict HSPU
ME strict (or weighted) pull-ups
ME strict T2B
5 each arm, Turkish get-up
*Record total max reps and max get-up weight
____________________________________________________
Technique Videos
Turkish get-up, two variations on strict toes to bar, good one covering HSPU and it's various variations, finally some Strict weighted pull-ups.
Wednesday, January 15, 2014
THU, 16 JAN 14
WOD:
Strength WOD:
5x3 Back Squat at 75%
If you do not know your 1RM, work on getting your 1RM then hit percentages next time around.
METCON:
21-15-9 of
Overhead Squats (135/95)
Pull-Ups
Technique Videos
Here is a video for workoing OHS/Snatch mobility prior to execution of the WOD. This video covers the OHS courtesy of Technique WOD. Here are some basic pull-up tips. The mic'd instructor from Again Faster covers the two different types of backsquat.
Strength WOD:
5x3 Back Squat at 75%
If you do not know your 1RM, work on getting your 1RM then hit percentages next time around.
METCON:
21-15-9 of
Overhead Squats (135/95)
Pull-Ups
Technique Videos
Here is a video for workoing OHS/Snatch mobility prior to execution of the WOD. This video covers the OHS courtesy of Technique WOD. Here are some basic pull-up tips. The mic'd instructor from Again Faster covers the two different types of backsquat.
Tuesday, January 14, 2014
WED, 15 JAN 14 WOD
WOD:
Strength:
Establish 1RM Snatch
METCON:
5 Minute AMRAP of:
6 Wall Ball (20/16)
9 Kettlebell Swings (1.5/1.0 pood)
12 Abmat sit-ups
Technique Videos
Some great videos on the snatch (vid 1, video series). When you click the video series, it takes you to a youtube channel that containes a three part series on the snatch. Here is a good on on wall ball efficiency. Wall balls can crush you if not done correctly. And some videos of the KBS part one, part 2, part 3, part 4, part 5, and finally part 6. And a familiar vid of the abmat sit-up featuring Jason Khalipa.
Strength:
Establish 1RM Snatch
METCON:
5 Minute AMRAP of:
6 Wall Ball (20/16)
9 Kettlebell Swings (1.5/1.0 pood)
12 Abmat sit-ups
Technique Videos
Some great videos on the snatch (vid 1, video series). When you click the video series, it takes you to a youtube channel that containes a three part series on the snatch. Here is a good on on wall ball efficiency. Wall balls can crush you if not done correctly. And some videos of the KBS part one, part 2, part 3, part 4, part 5, and finally part 6. And a familiar vid of the abmat sit-up featuring Jason Khalipa.
Monday, January 13, 2014
TUE, 14 JAN 14 WOD
WOD:
CF Open 13.2
10 Minute AMRAP of:
5 Shoulder to Overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")
Check out the link to the CF Games in order to see the movement standards for this WOD, as well as all the other Open workouts. You will see them again in the near future.
CF Open 13.2
10 Minute AMRAP of:
5 Shoulder to Overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")
Check out the link to the CF Games in order to see the movement standards for this WOD, as well as all the other Open workouts. You will see them again in the near future.
Sunday, January 12, 2014
MON, 13 JAN 14 WOD
| WOD: 5x3 back sqt at 70% 1RM from 6 JAN |
Then... For Time: 25 SDLHP (135/95) 5 burpees 20 goblet squats (1/1.5 pood KB) 10 burpees 15 C2B pull-ups 15 burpees 10 jumping lunges each leg (20 total) 20 burpees 5 4-count MB cherry pickers 25 burpees |
Technique Videos
Mic'd instructor from Again Faster gives great instruction on the Back squat and Burpees. Also demo videos for the Medicine ball cherry picker, Goblet squat, Chest to bar pull ups, and Jumping lunges.
Thursday, January 9, 2014
FRI, 10 JAN 14
WOD:
Strength
Establish 1RM Clean and Jerk
then....
5 Rounds for time of:
3 C&J at 60% of 1RM
30 Double Unders (scale tuck jumps)
Rest 30 seconds
Technique Videos
Clean and Jerk and Double unders....yay!
Strength
Establish 1RM Clean and Jerk
then....
5 Rounds for time of:
3 C&J at 60% of 1RM
30 Double Unders (scale tuck jumps)
Rest 30 seconds
Technique Videos
Clean and Jerk and Double unders....yay!
THU, 9 JAN 14 WOD
WOD:
Technique Videos
Jason Khalipa gives some rowing tips here. Quick video on the squat hold, be sure to keep your hip crease just below or at parallel. Ever heard of the Russian Kettlebell Swing vice the American Kettlebell Swing.? Check out the links to see the difference. We live in America, so we do American kettlebell swings at JBLM CF. This video covers the points of performance for the ab-mat sit-up.
Teams of 4:
4 Rounds of 2 minute stations
Row for max calories
Max Kettlebell Swings
Max Ab-Mat sit-ups
Squat Hold
4 Rounds of 2 minute stations
Row for max calories
Max Kettlebell Swings
Max Ab-Mat sit-ups
Squat Hold
Technique Videos
Jason Khalipa gives some rowing tips here. Quick video on the squat hold, be sure to keep your hip crease just below or at parallel. Ever heard of the Russian Kettlebell Swing vice the American Kettlebell Swing.? Check out the links to see the difference. We live in America, so we do American kettlebell swings at JBLM CF. This video covers the points of performance for the ab-mat sit-up.
Wednesday, January 8, 2014
WED, 8 JAN 2014
WOD:
1000 Meter Row
50 Box Jumps
25 Toes To Bar
25 Ring Dips
Technique Videos
Be sure to check out this two part series on rowing (1 & 2). There is more to rowing than meets the eye. Also K Starr has an over 20 minute video on how to perfect the box jump with Carl Paoli of Naka Athletics and Gymnastics WOD. Spealler and Chan go over some box jump proficiency tips here. These videos on how to do toes to bar with the Mic'd Instructor and Jason Khalipa are excellent. And finally, Chris Spealler covers the ring dips for you in this video.
1000 Meter Row
50 Box Jumps
25 Toes To Bar
25 Ring Dips
Technique Videos
Be sure to check out this two part series on rowing (1 & 2). There is more to rowing than meets the eye. Also K Starr has an over 20 minute video on how to perfect the box jump with Carl Paoli of Naka Athletics and Gymnastics WOD. Spealler and Chan go over some box jump proficiency tips here. These videos on how to do toes to bar with the Mic'd Instructor and Jason Khalipa are excellent. And finally, Chris Spealler covers the ring dips for you in this video.
Tuesday, January 7, 2014
TUE, 7 JAN 2014
WOD:
Work to a heavy deadlfit
Then...
EMOM until failure (every minute on the minute)
1 x Deadlift (Heavy...about 80-85 % of your established heavy deadlift)
1 x Bar Facing Burpee
Template is first minute 1 DL & 1 burpee, second minute 2 DL & 2 burpees, third minute 3 DL & 3 burpees until you cannot continue.
Technique Video
Great videos from Again Faster founder Jon Gilson on the deadlift and burpee.
Work to a heavy deadlfit
Then...
EMOM until failure (every minute on the minute)
1 x Deadlift (Heavy...about 80-85 % of your established heavy deadlift)
1 x Bar Facing Burpee
Template is first minute 1 DL & 1 burpee, second minute 2 DL & 2 burpees, third minute 3 DL & 3 burpees until you cannot continue.
Technique Video
Great videos from Again Faster founder Jon Gilson on the deadlift and burpee.
Monday, January 6, 2014
MON, 6 JAN 2014
WOD:
Strength Test:
Establish 1RM Back Squat
METCON:
21-15-9
HSPU
Burpee Pull-Ups
Technique Videos
Burpee Pull-Ups and HSPU.
Strength Test:
Establish 1RM Back Squat
METCON:
21-15-9
HSPU
Burpee Pull-Ups
Technique Videos
Burpee Pull-Ups and HSPU.
Friday, January 3, 2014
FRI, 3 JAN 2014
WOD:
5-3-1 Rep Max of Shoulder Press
Demo Video
Video demonstrating the shoulder press along with some useful tips.
5-3-1 Rep Max of Shoulder Press
Demo Video
Video demonstrating the shoulder press along with some useful tips.
Thursday, January 2, 2014
THU, 2 JAN 2014
WOD:
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Overhead Walking Lunge (45/25 lbs)
Coaches Note:
From now on JBLM CF will not post a warm-up. Athletes are encouraged to warm-up before class using the standard JBLM CF warm-up posted below. Additionally, athletes are encouraged to use warm-up time to work on their goats (things we suck at), that's how we get better.
JBLM CF Standard Warm-Up:
500 Meter Row
3 Rounds
5 Hand Release Push-Ups
10 Sit-Ups
15 Air Squats
Then, 30 PVC Pass Throughs
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Overhead Walking Lunge (45/25 lbs)
Coaches Note:
From now on JBLM CF will not post a warm-up. Athletes are encouraged to warm-up before class using the standard JBLM CF warm-up posted below. Additionally, athletes are encouraged to use warm-up time to work on their goats (things we suck at), that's how we get better.
JBLM CF Standard Warm-Up:
500 Meter Row
3 Rounds
5 Hand Release Push-Ups
10 Sit-Ups
15 Air Squats
Then, 30 PVC Pass Throughs
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