The Jerk, The Clean, And The Snatch. These are movements we do in the box quite often these days, and for good reason. Olympic lifts, as they’re called, have no equal for developing speed, flexibility, and coordinated, total-body strength and muscle.    Every single muscle in your body will be worked to lift more weight than you would otherwise be able to, in a much quicker fashion. Also, because you’re doing

Monday 140428 WOD Weightlifting Power clean – In 15 minutes, work up to a heavy 5 for the day. Note: These are NOT touch and go reps.  Drop and reset between every rep.   Midline 1) 3×20 sec Arch hold Rest 20 seconds between each hold. 2) 3×20 Hollow hold Rest 20 seconds between each hold.   Conditioning “Helen” 3 rounds for time of: 400m Run 21 KB swing 53/36,

Hey CFMM Challengers! We are excited to be sharing something we put together with you. It is an online magazine that we think will help you kick ass over the duration of this challenge. Over the next 30 days, we will periodically be putting out publications on everything from Paleo Tips, Mobility tricks, and ways to hack your sleep. We hope you can get something out of this. In Dispatch

Hello CFM challengers! This post goes out to you. We first just want to congratulate you on making the decision to take on this challenge. The first step is always the hardest, and if you were wondering if this is the right time to do this then consider this… …The right moment is now. You might be waiting for things to settle down. For the kids to be old enough,

Strength Dead lift – In 15 minutes, work up to a heavy triple for the day.   Midline Accumulate 90 seconds in an L-sit using the parallettes.   Conditioning “Flight Simulator”  (mini version) For time 5 double unders 10 double unders 15 double unders 20 double unders 25 double unders 30 double unders 25 double unders 20 double unders 15 double unders 10 double unders 5 double unders   Notes: All

Strength Snatch balance – In 15 minutes, work up to a heavy single for the day Notes: Keep movement fast and precise.     Conditioning 5 rounds for time of: 10 overhead squat 115/85, 95/65, 75/45 4 rope climb 200m run

Strength In 12 minutes, work up to a  heavy turkish get-up (any lifting apparatus) for the day.   Power In 12 minutes, establish a 1RM box jump   Conditioning 2 minutes ME Wall ball – 20/14, 14/12, 10/8 Rest 60 seconds 2 minutes ME KB swing – 70/53, 53/44, 44/36 Rest 60 seconds 2 minutes ME  Double unders Rest 60 seconds 2 minutes ME Row (calories)  

Strength Press 5-5-3-3-2-1 – heaviest possible across all sets.   Conditioning For time, complete sets of 21-15-9 of: Shoulder to overhead – 135/95, 105/75, 85/55 Bar facing burpee

Strength 1) Back squat –  1 attempt to establish a 20RM (use 90% of weight from last week). Rest 2 minutes 2) Front squat – Max reps at 100% of #1   Conditioning “Nicole” In 20 minutes, complete as many rounds and reps as possible of: 400m Run Pull ups – max unbroken reps   Score equals total rounds and reps

Weightlifting 1 Power clean + 2 front squat + 1 split jerk – in 15 minutes, work up to a heavy complex for the day.   Conditioning In 11 minutes, complete as many rounds and reps as possible of:   7 power clean – 155/115, 135/95, 95/65 5 HSPU

Weightlifting Snatch – In 20 minutes, establish a 1RM    Conditioning Run 800m, then: 3 rounds of – 10 overhead squat 10 bar facing burpee then,  Run 800m

Strength Bench press – In 15 minutes, work up to a heavy triple for the day   Conditioning For time. complete the following: 50 pull up 50 push up 50 kb swing – 70/53, 53/44, 44/36 50 thruster – 45/35, 35/25, 25/15  

The muscle-up is one of the most coveted CrossFit exercises that takes a ton of strength and practice to master. In concept, a perfectly executed muscle-up may not look all that difficult to master, but the grip and the movements often prove a bit unnatural for anyone trying for the first time. Basically, a muscle-up is transitioning your body from pull-up to dip in one fluid movement. There are a

Strength Pendlay row 5×5 – heaviest possible across all sets   Conditioning “Christine” 3 rounds for time of: 500m row 15 body weight dead lift 21 box jump – 24/20, 20/16, 16/12″   *** This is the baseline WOD for those of you participating in the CFM Methodology Challenge – Record your scores***

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing we have to keep in mind is that we can’t sustain that high intensity every single day; otherwise our body ends up breaking down. So this begs the question of how often should someone take a rest day? CrossFit.com follows a 3

15

Apr 2014

140416 WOD

April 16, 2014 WOD Weightlifting Muscle snatch – In 15 minutes, work up to a heavy triple for the day.   Conditioning In 11 minutes, complete as many rounds as possible of:   10 power snatch  – 115/85, 95/65, 75/45 200m run        

14

Apr 2014

140415 WOD

April 15, 2014 WOD Strength 1) Back squat – 1 attempt to establish a 20RM.  Add 5-10# more than last week.  Try to get as close to maximal as possible.     Rest 2 minutes before #2   2) Front squat – Max reps at 100% of #1   Conditioning 3 rounds for time of: 40 kb swing –  53/44, 44/36, 36/25 30 wall ball – 20/14, 14/12, 10/8 20

NEA- It stands for Non Exercise Activity, and it is becoming more and more talked about among researchers in the health and fitness world. According to the new buzz on the topic, what you do when you are not swinging kettlebells or doing burpees is just as important to controlling and optimizing your health and wellness. And when we say that, we are really talking about longevity– feeling better and

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Apr 2014

140414 WOD

April 14, 2014 WOD Strength 3 muscle clean  + 3 push press – In 15 minutes, work up to a heavy complex for the day.   Conditioning 5 rounds for time of: 10 burpees 30 double under 10 pull up    

10

Apr 2014

140411 WOD

April 11, 2014 WOD Strength Clean pull 5×3 – Absolute heaviest possible.  This typically should be heavier than your 1RM clean of any type.   Conditioning   Tabata pull up Rest 1 minute Tabata push up Rest 1 minute Tabata kb swing Rest 1 minute Tabata burpee   Score equals total of combined lowest round for each exercise.

09

Apr 2014

14 0410

April 10, 2014 WOD Strength Snatch grip press 5×5 – heavier than last week.   Conditioning Complete 3 rounds for total reps  1 minute max effort – shoulder to overhead  115/85, 95/65, 75/45 rest 1 minute 1 minute max effort – sumo-deadlift highpull  115/85, 95/65, 75/45 rest 1 minute 1 minute max effort – wall ball  20/14, 14/12, 10/8 rest 1  minute 1 minute max effort – row (calories)  

08

Apr 2014

140409 WOD

April 9, 2014 WOD Weightlifting Power clean & jerk – In 15 minutes, work up to a heavy single for the day.     Conditioning   Every minute for 7 minutes perform the following:   3 power clean & 1 jerk @ 80% of weight from above.   Rest 3  minutes, then   Complete the following for time:   400m Overhead plate carry  45/25 50 Abmat situps   Note: There

You all have heard us coaches preach about form and foundation before complexity, and it is true. It is important to have the basics down before moving onto more complex skills and movements. So this week, we are going back to the basics and breaking down the hollow body position, a basic gymnastics position that translates over into many of the movements we do in and out of the gym.

08

Apr 2014

140408 WOD

April 8, 2014 WOD Strength 1) Back squat – 1 attempt to est a 20RM Note: Add 5-10# more than last week, but do not go heavy enough to fail.   Rest 1:00 minute, then immediately perform:   2) Front squat – Max reps at 100% of #1   Conditioning For time, complete the following:   Row 500m, then 3 rounds of 7/10 HSPU 15 Box jump 20 Burpee

06

Apr 2014

140407 WOD

April 7, 2014 WOD Weightlifting 1 Power snatch + 1 hang power snatch – In 15 minutes, work up to a heavy complex for the day. Conditioning In one continuous piece, complete the following 1 minute max effort KB swing 8 minute AMRAP of; 30 double under 12/8 pull up 1 minute max effort KB swing Note: This should be a 10 minute piece in total.  Score equals total KB