While we are about to begin the CrossFit Games season, starting with the CrossFit Open in February, there is more to CrossFit than lifting weights and doing CrossFit competitions.  From what I have heard, Tough Mudder is a fun and challenging way to test your fitness outside of the gym.  This year we are taking a team over to Attica, IN on Saturday June 16th to compete. If you'd like to join us, we'd love to have you. For more info and how to register please click here.

Thursday's WODs

Level 1

Skill: Rope Climb Technique.

then,

2011 CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches 75/55

then,

Tabata Handstand Push-Ups. The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals

Motivation: Jason Khalipa got 8 rounds + 28 double-unders in Workout 1 of the CF Open.

Here are the links to the workout standards videos:

Windows Media (.wmv)
Quicktime (.mov)

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Elements

Skill: Sumo Deadlift High Pull.

then,

5 Sumo Deadlift High Pull, 65/35

7 Wall-Ball Shots 14/10

9 Push-ups

AMRAP in 12 min

Bill is probably one of the most dedicated people I know. Even with his recent shoulder surgery, he still makes time to get his workouts in and offers no excuses. What you can expect from Bill is genuine hard work. He is a great example to have at CFFW and pushes others around him to work hard. Thanks again for choosing to be part of the CFFW  community Bill!

 

 

Wednesday's WODs

Level 1

Strength: Front Squat.

5-4-3-2-1

*Score is sum of total weight for each set.

*Only allowed 1 attempt per set.

*Failed set results in a “0″.

Example: set 1 @ 135, set 2 @ 155, set 3 @ 175, set 4 @ 185, set 5 @ 200 = 850

then,

8 minute time cap

30 Wall Walks

*Start with 5 burpees and perform 5 burpees every minute until finished with wall walks.

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Elements

Skill: Push Press

then,

10 KB Swings, (35/25)

5 Push Press, (65% of 1 rep max)

10 Rounds

One word comes to mind when I think of Sue.  That word is delightful. If you've had the pleasure to meet her, you will know exactly what I mean.  If you have not had the pleasure, I would find a way to be around before, during, or after an Elements class -- you won't be sorry.

Sue is literally always smiling.  She never lets anything get her down and it is absolutely infectious.  She brings joy, laughter and a bright light with her when she enters a room.  She is always cheering with her characteristic "Yay! *hand clap*" anytime her classmates make a lift or achieve a coveted milestone.

As an athlete, Sue continues to make gains that even surprise her, including pull-ups! She is strong, beautiful, positive and just an all-around lovely person. Thanks for being part of the CFFW community Sue! It's a pleasure to have you around.

Tuesday's WODs

Level 1

Skill: Muscle Up. Spend the first 10-15 minutes working on Muscle Ups, or the components of a muscle up.

then,

Three rounds for max reps of:

60 seconds of Double Unders 

60 seconds of 95/65 lb. Thruster

60 seconds of 24"/20" Box Jumps

60 seconds of 95/65 lb. Push Press

60 seconds of 95/65 lb. Sumo Deadlift High Pull

60 seconds of Rest

** Workout is performed just like Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately. One point is given for each rep. Count reps for each individual movement.

**This is a good way to build tolerance while getting comfortable with being uncomfortable. Start paying attention to your “redline” and learn to flirt with staying just at and below it.

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Elements

Skill: Thruster

DB Thruster, 35/15

Weighted DB Lunges, 35/15

20-10-15-10

* Lunges-one DB in each hand, knee must touch the floor for rep to count. (R+L=1)

This past weekend, Sarah and Andrew Smith got married! They are both a wonderful couple and we wish them continued health and happiness in the years to come! Congratulations to both of you from your CFFW family, and we can’t wait to see you guys back in the gym!

 

 

 

 

 

 

 

Monday's WODs

Level 1

Strength:

Five sets of:

3 Position Clean

Set 1 – 55% of 1-RM Clean

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

(Thanks to Catalyst Athletics for the great demo videos.)

then,

A.

Complete as many reps as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 165 lbs, Women = 115 lbs.

Rest exactly 4 minutes, and then:

B.

Complete as many rounds as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 135 lbs, Women = 95 lbs.

** Todays's L1 workout focuses on a heavier & lighter conditioning session. Take the time today to record how you felt during the first and second parts of the WOD. What was the limiter? Was it grip, was it breathing, was it focus, etc…? If you were dropping 135 and then re-gripping, ask yourself if you needed to do that, or if you could have picked up a few more reps by keeping your hands on the barbell.  Let’s try to identify what it is that limits you (personally) so that you can begin to create some strategies for dealing with those limiters.

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Elements:

Skill: Clean

10 Hang Power Cleans

10 Pull-Ups

5 Rounds

Today and tomorrow are FREE GUEST DAYS! Bring a friend or more with you to any class today or tomorrow. Let them see what CrossFit Fort Wayne is all about! All classes today are All Levels - Elements, Level 1, and newbies alike :)

 

 

 

Friday's WOD

Skill: Kettlebell Swing

Then,

10 Burpee Box Jumps (20''/24'')

15 Kettlebell Swings(35/50)

20 Toe Raises

AMRAP in 12-14-16 min.

Beginner - Intermediate - Advanced

Adam has been with us for less than a month, but it took no time to see that this guy has incredible strength. It doesn't hurt that he used to play football for St. Francis. The other day he did 180lb push jerks in the WOD. We can't wait to see where he'll be a few months down the line. Keep up the great work Adam!

 

 

 

Thursday's WODs

Level 1

Strength: Weighted Pull-Ups, 5-4-3-2-1 (increase weight w/ each set)

Then,

Turkish Get-Ups (L+R=1) (40/25)

Knees-to-Elbows

12-10-8-6-4-2

Between each couplet complete 25 air squats

Elements

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Skill: Gymnastics movements - pull-ups, knees-to-elbows, toes-to-bar

Then,

Hollow Rocks

Knees to Elbows

2-4-6-8-10-12-14-16

ANNOUNCEMENTS:

**Tomorrow and Saturday are FREE Guest Days. All our class times tomorrow will be All Levels. Bring a friend (or two or three...) to come experience CrossFit Fort Wayne with you!

**The Tough Mudder has been moved to June 16th! I think most if not all of us participating are breathing a small sigh of relief that we won't be freezing our butts off. Now there are no excuses so sign up today ;)

Doing CrossFit improves our health in so many ways - it helps us increase muscle mass and bone density, strengthen our heart and lungs, and relieve stress (just to name a few). But stuff happens sometimes and warm-ups and cool downs just aren't enough. That's where chiropractic comes in. Our bodies are amazing machines. So many different parts work seemlessly day in and day out. Just like anything, our bodies (including our spines) require regular maintenance. Chiropractic adjustment can help relieve pain and improve physical function. We highly recommend Fort Wayne Spine and Joint practically down the street from us. Both Andrew and I have experienced great service and results. They are also running a special through the end of January for CFFW members. Ask either of us for more information.

 

Wednesday's WODs

Level 1

Skill: Work on your goat for 15 min.

Then,

Open WOD #2 (2010)

9 Deadlifts (155/100)

12 Hand-Release Push-Ups

15 Box Jumps (24/20)

AMRAP in 15 min.

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Elements

Skill: Power Snatch

Then,

1 Power Snatch

1 Push-Up

1 Burpee Tuck Jump

2 Power Snatches

2 Push-Ups

2 Burpee Tuck Jumps

3 Power Snatches

3 Push-Ups

3 Burpee Tuck Jumps...

AMRAP in 12 min.

**ANNOUNCEMENTS:

**Beginning this week we have Elements class at 4:30 Mondays, Wednesdays, and Fridays.

**Free Guest Days this Friday and Saturday. All classes will be All Levels. Bring a friend (or two, or three)!   

Mark has got his butterfly pull-ups down. Having broken his clavicle in a riding accident in August, he's worked hard to build his strength back up. We've had a number of people get butterflies and muscle-ups lately, as well as kipping pull-ups and rope climbs. It never gets old to see someone get it for the first time. Keep up the hard work everyone!

 

Tuesday's WODs

Level 1

Strength: Snatch Balance, 5x3, increase weight each set

Then,

Overhead Squats

HSPUs

Choose one of the following rep schemes with weight you can move efficiently and with good form:

9-7-5 @ 145/95 lb

11-9-7 @ 135/85 lb

13-11-9 @ 125/75 lb

15-13-11 @ 115/65 lb

17-15-13 @ 105/55 lb

19-17-15 @ 95/45 lb

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Elements

Skill: Back Squats

Then,

12 Back Squats (75/55)

12 Grasshoppers (R+L=1)

7 Rounds

In about a month, on February 22nd to be exact, CrossFit Games fever will be hitting CFFW.  Just like last year, the first stage of the CrossFit Games is the Open.  And just like last year, this is your opportunity to compete in the Games without having to leave the friendly confines of CFFW. The Open will be five workouts over a 5-week period, with a workout being published each Wednesday, beginning February 22nd. Competitors have until the following Sunday to complete the workout and submit their score, and have it validated by one of the trainers.

If you're looking to compete in the Open, registration for the Games will be a two-part process; 1) you'll have to register at the CrossFit Games website, and 2) you'll have to register here at CFFW.  The cost to register on the CrossFit Games website was $10 last year (don't know if that's what it will be this year), and it will be $25 to compete at CFFW (which comes out to $5 per workout).

By registering to compete at CFFW, you'll be guaranteed the following:

• You'll be placed in a Saturday heat and will know exactly when you'll be competing.
• You'll have a judge.
• You'll have all the required equipment to perform the workout.
• CFFW will be able to validate your score.

We had a number of people compete the first time in the Open last year; I hope many of you will throw your hat into the ring this year!

We'll post more info on the Open in the coming weeks. For now, check out this link for more info. 2012 CrossFit Games Registration

Monday's WODs

Level 1

Strength: Perform 3-5 ring dips every min. for 8 min.

Then,

14 V-Ups

12 Wall Ball Shots (20/14)

10 Push Jerks (65% of your 1RM)

AMRAP in 12 min.

Rest exactly 3 min. then a tabata of DUs. NO singles, only doubles. Score for DUs is lowest number of reps.

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Elements

Strength: Find your 1RM push jerk

Then,

75 Push Jerks (65% of your 1RM)

Perform 7 air squats every min. on the min.

ANNOUNCEMENTS:

New Class Time: Starting today we've added a 4:30 pm Elements Class M-W-F. Hope to see you there!

Tough Mudder: Interested in participating in the Tough Mudder on March 17th? If so, click here to register or ask one of the trainers for more info.

On-Ramp: Next on-ramp starts the 23rd. Click on the banner below and register today!