Main site wod: CrossFit.com
CFT wod:
- Back squat 5-5-5-5-5
- How many rounds can you complete in 10 minutes of:
- 10 Turkish get-ups (5 each side)
- 10 ABmat sit-ups
Thursday, April 30, 2009
"Elizabeth" or Back squat
Wednesday, April 29, 2009
Rest day
Main site Rest Day.
What is your training schedule? Is it 3 on and 1 off or more like 5 on 2 off? If you're feeling fatigued, then it could be time to take a break. For the rest of you, catch up on missed wods, practice a Skill (i.e. POSE technique), or do the wod here.
CFT wod:
Five round for time of:
95 pound Sumo Deadlift high-pull, 21 reps
21 Ring dips
Post time to comments or board.
Dave, our in house Marathon Man and newly POSE technique convert, trying to focus on the key points of the POSE. When you're tired and into the final round of a wod like "Michael", it can be hard to keep the focus on efficient movement. At that time when your legs are screaming at you to stop, think "move fast", "breath slow", and kick yourself in the butt with your heel. Be careful though, because like any technique it requires practice. Don't set yourself up for injury by just going out and thinking all you have to do is focus on one part of the technique. There are many drills to help learn the POSE. "Practice doesn't make perfect. Perfect practice makes perfect."- Vince Lomabardi
Tuesday, April 28, 2009
Shoulder press
Main site wod: CrossFit.com
CFT wod:
- Shoulder press 1-1-1-1-1-1-1
Rest
- Metcon surprise
The pain of Fifty. Zach on his way to pressing out the 45 pound barbell on the Push press during the "Filthy Fifty."
Monday, April 27, 2009
Squat snatch
Main site wod: CrossFit.com
CFT wod:
- Squat snatch 3-3-3
- Three rounds 15, 9, and 6 reps of:
- Squat snatch
- Chest to bar Pull-ups
Paying tribute. John chopping down one of three 800 meter runs with a 40 pound Ruck during the "Michael" wod.
Sunday, April 26, 2009
Squat Snatch and Pull-ups
Main site wod:
Three rounds 21, 15, and 9 reps for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
Warm up set for the kids. Everyone in this family does CrossFit... Everyone.
Saturday, April 25, 2009
Rest Day or
Main site Rest day. Rest, catch up on a missed wod, practice a skill (i.e. one legged squat AKA the Pistol) or come in and train.
*No 10 AM class, due to Marathon.
CFT wod:
Three rounds for time of:
135 pound Squat cleans, 30 reps
30 Muscle-ups
100 pound Sandbag drag, 50 ft. Backwards
Post times to comments or board.
Race Day. Both Ankit and Fabian will be racing in today's Music City Half Marathon. Wish them the best of luck.
Friday, April 24, 2009
"Michael"
Main site wod:
"Michael"
Three rounds for time:
Run 800 meters
50 Back extensions
50 Sit-ups
Post time to comments or message board.
Our newest athlete Megan will be going to Jacksonville, Fl. this weekend to compete in the CrossFit Games Southeast Regional Qualifiers games2009.crossfit.com Megan comes to us from CrossFit Peachtree and will be representing them in the Qualifiers. We wish her the best of luck.
Thursday, April 23, 2009
"Filthy Fifty"
Main site wod:
"Filthy Fifty"
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments or board.
Jess showing a great example of triple extension and the third pull of the Snatch. She has been using CrossFit and Olympic weightlifting to help her achieve her goal of being accepted into the U.S.M.C. OCS program. Prior to training with us, Jess had two knee surgeries from playing College Softball. We have been able to help her rehab and strengthen her knee all at the same time. If you have never had the experience of training while she is in the gym, you're missing out. Jess does the wods with the guys weights and beats most of their times.
Wednesday, April 22, 2009
Deadlifts
Main site wod: CrossFit .com
CFT wod:
- Deadlift 5-3-3-1
- Surprise Tabata intervals
Post loads to comments or board.
Post wod Q&A time. While they recover, the group asks questions about technique, nutrition, or even how to cut off time from their workout.
Tuesday, April 21, 2009
Thrusters and Pull-ups
Main site Rest Day. Catch up on a missed wod, practice a skill (i.e. Handstands), or come play with us.
*Check the schedule. We are making changes, again.
Want a FREE Tattoo? If you are in the Military or Law Enforcement and are about to graduate a specialty school, i.e. OCS, Rangers, SWAT, then talk to our very own Keith Groves at Artist INK. He's got something for you.
CFT wod:
Seven rounds for time of:
155 pound Thrusters, 5 reps (W:105 pound)
10 Pull-ups
Post time to comments or board.
Keith works on his Hang Power Clean while Zach is getting reacquainted with the barbell.
Monday, April 20, 2009
Overhead squat
Main site wod: CrossFit.com
CFT wod:
- Overhead squat 3-3-3-3-3
No one gets left behind. The Saturday morning class gives support to Keith and Collin as they finish up the wod.
Sunday, April 19, 2009
"Angie"
Mains site wod:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments or board.
"Welcome back Zach!" Zach has returned to Cross CFT after a small leave.
Saturday, April 18, 2009
Inverted Burpees or "Helen"
Main site wod: CrossFit.com
CFT wod:
"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell swing, 1.5 pood
12 Pull-ups
Post time to comments. or board.
John showing his love for rowing.
Friday, April 17, 2009
Rest Day or Snatch
Main site Rest Day.
CFT wod:
- Snatch 3-3-3-3-3
- Kettlebell complex 5 minutes
"What you do in practice is what you'll do in the game." U.S. Marine SSGT. Garcia training in the same gear used by a Marine to win the fight, his boots.
Thursday, April 16, 2009
"Danny"
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box jump, 30 reps
115 pound Push press, 20 reps
30 Pull-ups
Post rounds completed to comments.
In memory of Oakland SWAT Sgt. Daniel Sakai, killed in the line of duty on March 21, 2009. Godspeed Danny.
Wednesday, April 15, 2009
Muscle-ups
Main site wod: CrossFit.com
CFT wod:
30 Muscle-ups for time.
Post time to comments or board.
Carissa practicing a progression of the Muscle-up.
Tuesday, April 14, 2009
"DT"
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments or board.
Joe, Dave, and Jess don't let bad weather slow them down. Today's wod (CrossFit.com) is in honor of USAF SSGT Timothy P. Davis.
Monday, April 13, 2009
Rest Day or Skill Day
Main site Rest Day. Rest, catch up on a missed wod, or practice a Skill (i.e. L-sit) for 20 minutes.
CFT wod:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments or board.
Happy Birthday to all of our athletes that have celebrated a birthday to date. Carissa and I would like to send out a huge Thank you and the biggest Happy Birthday wishes to all of you that have supported CrossFit CFT.
Sunday, April 12, 2009
Saturday, April 11, 2009
"4179"
Main site wod: CrossFit.com
CFT wod:
"4179"
9 rounds for time of:
4 Shoulder press (M:75 pounds/W:55 pounds)
1 Deadlift (275/185)
7 Burpees
9 Push-ups
Post time to comments or board.
Today's wod is in tribute to Officer Paul Sciullo, III, who was killed in the line of duty on Saturday, April 4, 2009. Paul was a member of CrossFit Pittsburgh. You can read about him at Our prayers and condolences go out to his family, friends, fellow officers, and CrossFit family.
Friday, April 10, 2009
"Dirty Kettlebell Thirty"
Main site WOD: CrossFit
CFT WOD:
"Dirty Kettlebell Thirty"
Complete the following for time:
30 Double unders
30 Kettlebell swings (M:44 pound/W:30 pound)
30 Double unders
30 Kettlebell presses (15 each arm)
30 Double unders
30 Kettlebell overhead squats (15 each arm)
30 Double unders
30 Kettlebell snatch (15 each arm)
30 Double unders
30 Kettlebell cleans (two KBs)
30 Double unders
Post time to comments or board. WOD courtesy of CrossFit One World.
You train at a CrossFit affiliate, eat in the Zone, sleep 9 hours, and then repeat. You avoid late night parties, cheat meals, and Coach's "extra" attention. All to attain better performance, but have you considered that your shoes may be hindering you? Like anything, better equipment most of the time means better performance. Quality footwear won't keep you from getting assigned extra Burpees from Coach, but they can add 10 pounds to your lifts, or even help you with balance and control.
Read "Footwear and Fitness" by Zach Frankhouser from CrossFit Delaware Valley
Thursday, April 9, 2009
Rest Day or
Starting Monday, April 13, 2009 we will be implementing a new class schedule. The 6 am class has been cancelled indefinitely. For those athletes with a tight and limited schedule there are some new options to help you achieve your fitness goals and save time. There will be a 30 minute Lunchtime wod with two times to choose from. In the evening there will be a 30 minute class for those of you that get off work but can't attend the one hour class. The Friday night class is back. Also, we've added another class for Saturday mornings.
Main site Rest Day.
CFT wod:
- Back squat 3-3-3-3-3
Fun with Sandbags. Jess making hard work look easy as she push presses a 50 pound sandbag.
Wednesday, April 8, 2009
Run 5 K or Row 2 K
**6 AM CLASS CANCELLED due to illness. I apologize for the inconvenience.
CFT wod:
Muscle-up progression fundamentals,
Then,
Row 2 K TT (time trial)
Post 5 K Run or 2 K TT time to comments or board.
Full extension and active shoulders. Collin giving a great example of a Shoulder press.
Tuesday, April 7, 2009
Push Jerk 5x5
Main site WOD: CrossFit.com
CFT WOD:
- Push Jerk 5-5-5-5-5
For time:
- Walking Lunge 100 ft.
- 15 Pull-ups (assisted ok)
- 15 Sit-ups
- Walking Lunge 100 ft.
- 12 Pull-ups
- 12 Sit-ups
- Walking Lunge 100 ft.
- 9 Pull-ups
- 9 Sit-ups
Post loads and time to comments or board.
Omar in mid-Burpee.
Monday, April 6, 2009
Hang Power Clean
Main site WOD: CrossFit.com
CFT WOD: Hang Power clean 1-1-1-1-1-1-1
Post time or loads to comments or forum.
"It pays to be a winner." Robert tries to recover after finishing his last 400 meter run, while the first finishers get to rest and cheer on the rest of the group.
Sunday, April 5, 2009
Rest Day or Skills Day
Main site Rest Day. Rest, catch up on a missed WOD, practice a Skill (i.e. cartwheels) or Drill (i.e. POSE technique) for 20 minutes.
"Yea Burpees." Vivian doing modified Burpees and as always, giving 100% effort.Saturday, April 4, 2009
"Fight Gone Bad"
CFT WOD:
Three rounds of:Wall ball, 20 pound ball, 10 ft target (reps)
Sumo Deadlift high-pull, 75 pounds (reps)
Box jump, 20" box (reps)
Push press, 75 pounds, (reps)
Row (calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute rounds from which a one minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments or board.
Friday, April 3, 2009
Main site WOD:
"Nancy"
Five rounds for time of:
400 meter Run
95 pound Overhead squat, 15 reps
Post time to comments.
*Scale rounds, distance, weight, and reps according to ability. Train smart, not with your ego.
**If you are a member of the old forum, you don't have to re-register for the new one. Your current username and password will work on the CFT forum.
Megan works on her Shoulder press, while Carissa coaches her on finding full extension. Ann and Courtney await their turn.
Posterior chain issues typically limit an athlete's ROM, which is especially evident in the Shoulder press. An athlete new to CrossFit training will spend a majority of their time trying to correct these issues by practicing proper technique. Someone can "do" CrossFit on their own and I guarantee they're doing it wrong. Until they've worked with a certified CF trainer, they have no clue of what they are truly missing in their training. They'll let their ego override rational thinking, and all the while most likely producing an injury to come, with a false sense of fitness.
Thursday, April 2, 2009
L-Pull ups and L-Rope climb
Wednesday, April 1, 2009
We have a new name!!
Main site Rest Day.
SNCF WOD:
Shoulder Press 3-3-3-3-3
Post loads to comments or board.
So why did we change our affiliate name? What does it mean?
There has been some confusion with our name and other local affiliates. Also, in my opinion the old name was too long to type into a search engine or url box. At the time we picked it we were kinda out of ideas and we needed to get the affiliate up and running. We are in the process of renewing some paperwork so we took the opportunity to change the name. I know some of you have shirts and hoodies with the old name. Don't fret. We'll come out with new gear soon. In the mean time, let people know of our new name and know that nothing has really changed. Once we are in a new location, the new name will fit in nicely.
CFT is Combat Fitness Test. The U.S. Marine's name for one part of their physical fitness test. We felt it was fitting because when you do a CF wod, it typically feels like you're in a fight for your life.
Feel free to let us know what you think of the new name.
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