CrossFit Football, Week 5, Day 5

31 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3 x 5 160# 3x(95,115,135,150)
Press - 3 x 5 115# 3x(45,65,95,105)

Swim - 500 meters

SWOD Time: 31 minutes
Swim Time: 17 minutes

LSD Break from Xfit Football

30 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

5K (Hillsborough Hop) - 29:30

10 mile bike ride

More Tri work!

CrossFit Football, Week 5, Day 4

28 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch - 3 x 5 45#

Strength WOD
Deadlift - 8,6,5 135,165,200#

MetCon
6 rds for time of:
Push Press x 3 115#
Pulls Ups x 6
Push Ups x 9

SWOD Time: 7 minutes
MetCon Time: 15 minutes

CrossFit Football, Week 5, Day 3

27 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 155# 3x(45,65,95,115,135)
Bench - 3 x 5 170# 5x(115,135,155)

MetCon
10,9,8,..,1 reps of:
Power Clean 95#
Pull Ups

SWOD Time: 32 minutes
MetCon Time: 24 minutes

Did a 10 mile sprint bike ride Monday (25th) and a 2 mile hike with the family in the afternoon.

CrossFit Football, Week 5, Day 2

24 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

21,15,9 reps for time of:
Deadlift 115#
KB Swing 35#

Swim - 500 meters (getting ready for NJ State Tri!)

MetCon Time: 11 minutes
Swim 18 minutes

CrossFit Football, Week 5, Day 1

23 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 150# 3x(45,65,95,115,135)
Bench - 3 x 5 165# 5x(115,135,155)

MetCon
3 rds of
50yd x 6 Sprints (5 min rest between rds)

SWOD Time: 29 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 4, Day 5

22 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch + Overhead Squat - 3 x 3 45#

Strength WOD
Deadlift 8,6,5,5 135,155,180,190

MetCon
For Time:
12,9,6
Overhead Squats - 45#
Burpee Pull Ups

SWOD Time: 10 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 4, Day 4

20 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 145# 3x(45,65,85,110,125,135)
Press - 3 x 5 110# 3x(45,65,85,105)

MetCon
2 Clean & Jerks every minute on the minute for 10 minutes
2 x 125, 4 x 115, 4 x 105, 10 x 95

SWOD Time: 27 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 4, Day 3

19 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;
Power Clean & Press - 3 x 3 65#

7 rds for time of:
Power Clean & Press x 7 75#
80 yd Sprint
5 Pull Ups

Total Time: 23 minutes

CrossFit Football, Week 4, Day 2

17 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Power Clean 5 x 3 140# 2x(115,125,135)
Chin Ups 3 x max 5-5-5

MetCon
Sprints
2 rds of:
100 yds
80 yds
60 yds
40 yds
20 yds
10 yds

SWOD Time: 19 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 4, Day 1

16 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Bench - 3 x 5 160# 5x(115,135,155)

MetCon
5 rds for time of:
Squat x 3 125#
Burpees x 5

SWOD Time: 11 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 3, Day 5

15 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Pull Ups - 3 x max 7-7-7

MetCon
21,15,9 reps for time of:
Push Press 65#
Ring Dips
Burpees

MetCon Time: 23 minutes

CrossFit Football, Week 3, Day 4

13 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat 3 x 5 140# 3x(45,65,85,105,125)
Pres s3 x 5 105# 3x(45,65,85,95)

MetCon
7 rds for time of:
Deadlift x 3 175#
Burpees x 5

SWOD Time: 22 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 3, Day 3

12 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;
Power Snatch + Overhead Squat - 3x3

5 rds for time of:
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups

Total Time: 13 minutes

CrossFit Football, Week 3, Day 2

11 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Power Clean 5 x 3 135#
Chin Ups 3 x max 5-5-5

MetCon
12 100 yd Sprints, 1 per minute/on the minute

SWOD Time: 14 minutes
MetCon Time: 12 minutes

CrossFit Football, Week 3, Day 1

9 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
3x3 Power Snatch + Overhead Squat 45#

Strength WOD
Overhead Squat - 10,8,6,5 45,55,65,75

MetCon
5 rds for time of:
Thrusters x 5 65#
Pull Ups x 5
Burpees x 5

SWOD Time: 6 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 2, Day 5

8 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats; 3x5 dips

MetCon
7 rds for time:
3 Power Cleans - 135#
Sprint 40 yds

Strength WOD
Deadlift - 6,5,5,5 135,155,175,185

MetCon Time: 19 minutes
SWOD Time: 6 minutes

CrossFit Football, Week 2, Day 4

6 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

MetCon
8 rds for time of:
100 yd run
8 Kettle Bell swings 50# kb
5 Pull Ups

Strength WOD
Front Squat - 3 x 5 125# 5x(45,65,95) 3x(105,115)
Push Press - 3 x 5 115# 5x(45,65,95,105)

SWOD Time: 20 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 2, Day 3

5 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;
Power Cleans - 3x3 45,95,115,125

Do 2 rds, rest 1 minute. Complete 5 times.
3 Power Cleans 135#
6 Push Ups
9 Hanging Leg Raise

Workout Time: 20 minutes

CrossFit Football, Week 2, Day 2

3 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats; 3x3 dips

Strength WOD
Power Snatch - 5 x 3 100# 3x(45,55,65,75,85)
Chin Ups - 3 x max 5,5,5

MetCon
Tabata Deadlifts 135# All 5's

SWOD Time: 23 minutes
MetCon Time: 4 minutes

CrossFit Football, Week 2, Day 1

2 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats

Strength WOD
Squat - 3 x 5 135# 3x(45,65,95,115,125)
Bench - 3 x 5 155# 5x(115,135,145)

MetCon
2 rds for time of:
20 Push Ups
Sprint 100 m
20 Burpees
Sprint 100 m
20 Sit Ups
Sprint 200 m

SWOD Time: 12 minutes
MetCon Time: 19 minutes

CrossFit Football, Week 1, Day 5

1 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats
Thrusters: 3x3 45,64,80

MetCon
Fran (21,15,9 rep rds of thrusters/pull ups) 95#
Thrusters 7-7-7, 5-5-5, 3-6
Pull Ups 7-7-7, 5-5-5,5-4

Strength WOD
Deadlift - 8,6,6,6,5 135,145,155,165,175
Hanging Leg Raise - 3x15

MetCon Time: 21 minutes
Workout Time: 12 minutes

OK, so Fran wasn't really a metcon the way I did it. But this was the first time I've ever done it with the as rx'd 95#, and it every other time I've tried it, my back was killing me. Not this time, all reps were solid and pain free. The improvement is due partly to technique, and partly to strength gains. The 16 week Catalyst Athetics program has really paid off!