Daily workout

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posted by Adam Stanecki
Keep on truckin’
30th July 2010

With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able.

When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

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posted by Adam Stanecki
Rest
29th July 2010

Choose your own adventure.

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posted by Adam Stanecki
DLs and PUs
28th July 2010

Level 0/1
Deadlift: 3, 3, max.

Level 2+
Snatch grip deadlift: 3, 3, max.

Then…
Find your 1 RM weighted chinup

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posted by Adam Stanecki
Partner WOD
27th July 2010

3 rounds:

  • 1st partner - 300m Row
  • 2nd partner - max. rep. Burpees

Each partner completes row while the other completes burpees, alternate 3 times.
Score is combination of lowest time and total burpees.

 

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posted by Adam Stanecki
“Frelen” (mod.)
26th July 2010

Three rounds:

  • 400 metre run
  • 21 Pullups
  • 12 Thrusters 43kg/30kg

 

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posted by Adam Stanecki
Rest day
25th July 2010

It’s Sunday.
Get outdoors.
Do something new.
Have fun.

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posted by Adam Stanecki
Deads and sandbags
24th July 2010

Level 0/1:
Deadlift: 5, 5, max. (Lev 0-1)

Level 2+:
Snatch grip deadlift: 5, 5, max. (Lev 2+)

All:
“Sandbag relay”
Teams of 2-4 – fastest 400m time wins. 
Teams can use any setup they want.
The sandbag must travel 400m without touching the ground.
5 burpee penalty for each time the sandbag hits the ground.
Each team member completes the penalty at the end of the 400m circuit.

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posted by Adam Stanecki
We Need One Score
23rd July 2010

Do as many rounds as possible in 3 minutes of:

  • 3 Power Cleans, 70kg*
  • 6 Push Ups
  • 9 Knees-To-Elbows

Complete 5 times.
Take a 1 minute rest between rounds.

* scale appropriately

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posted by Adam Stanecki
Presses and WOD
22nd July 2010

Level 2+:
Push press: 5, 3, 1

Level 0/1:
Press: 5, 3, 1

All:
For Time:


  • Shoulder to overhead, 20
(rx’d at 80kg but scale to allow quick time)
  • Burpees, 40
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posted by Adam Stanecki
Rest day
21st July 2010

Practice your athlete level requirements.
Pick the toughest test.

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posted by Adam Stanecki
Power snatches and box jumps
20th July 2010

Modified from CF Football.

Complete for time:

  • 15 Power Snatches 50kg
  • 30 Box Jumps 60cm
  • 10 Power Snatches 50kg
  • 20 Box Jumps 60cm
  • 5 Power Snatches 50kg
  • 10 Box Jumps 60cm

Scale appropriately.

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posted by Adam Stanecki
Squats and dips
19th July 2010

Level 0/1:

Back squat: 5, 3, 1
3x max. bar dips

Level 2+:

Front squat: 5, 3, 1
3x max. ring dips

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posted by Adam Stanecki
3x 1200m run
18th July 2010

3x 1200m run

Rest for 3-5 minutes between efforts.

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posted by Adam Stanecki
Competition Day
17th July 2010

Today, we will complete three WODs in competition.

WOD #1 is a 1RM strength test
WOD #1 is a single movement body weight challenge
WOD #1 is a multi-modal AMRAP met-con event

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posted by Adam Stanecki
Rest (technique) day
16th July 2010

Technique Day

Practice:

  • Handstands
  • Forward rolls
  • Pistols
  • Double unders
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posted by Adam Stanecki
Deadlift 1RM (5 attempts)
15th July 2010

Deadlift: 1, 1, 1, 1, 1.

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posted by Adam Stanecki
Presses & Get-ups
14th July 2010

Level 0/1:
Press: 3, 3, max.

Level 2+:
Push press: 3, 3, max.

4x 5 (each) Turkish Get-up (KB/DB)

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posted by Adam Stanecki
Rest
13th July 2010

Focus on your athlete level requirements.
Or attend to the movement that you know needs work.

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posted by Adam Stanecki
Squats
12th July 2010

Levels 0 & 1
Back squat: 3, 3, max.

10 rounds:

  • Double unders, 10
  • Push-ups, 5

Levels 2+
Front squat: 3, 3, max.

10 rounds:

  • Double unders, 10
  • Push-ups, 10
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posted by Adam Stanecki
As many rounds…
11th July 2010

AMRAP in 10min:

  • 10 squats
  • 10 push-ups
  • 50m sprint

 

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posted by Adam Stanecki
2009 CF Games Qualifier WOD #1
10th July 2010

Level 0, 1 & 2

3 rounds:

  • Clean and jerk (0.5-0.75 bwt)*, 10
  • Ring dips, 15
  • Kettlebell swings (24kg/16kg)*, 20

* scale load appropriately

Level 3 & 4 (Games Rx)

3 rounds:

  • Clean and jerk (60kg/40kg), 10
  • Ring dips, 15
  • Kettlebell swings (24kg/16kg), 20

 

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posted by Adam Stanecki
Rest Day
9th July 2010

Rest Day

In the gym:

  • Familiarise yourself with the new CFV Athlete Levels
  • Grab yourself a folder to record your progress
  • Have a go at completing some of the required tasks
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posted by Adam Stanecki
Presses
8th July 2010

Level 0 & 1
Press: 5, 5, max.

10-9-8-7-6-5-4-3-2-1:

  • Kettlebell swings, 16kg/12kg
  • Jumping pullups

Level 2+
Push press: 5, 5, max.

10-9-8-7-6-5-4-3-2-1:

  • Kettlebell swings, 24kg/16kg
  • Pull-ups
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posted by Adam Stanecki
Rings, cleans & run
7th July 2010

Level 0, 1, 2 Athletes

Five rounds for time of:


  • Ring rows, 5
  • Power clean, 10, 0.5x bodyweight
  • Run gasser (4x50m shuttle)

Level 3 & 4 Athletes

Five rounds for time of:


  • Muscle-ups, 5
  • Power clean, 10, 60kg
  • Run gasser (4x50m shuttle)
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posted by Adam Stanecki
Squat
6th July 2010

Front squat: 5, 5, max (Intermediate/advanced)
Back squat: 5, 5, max (Beginner*)

3 x 60 sec handstand hold (make up total time to 60 sec if unable to hold continuous)

* less than six months at CFV

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posted by Adam Stanecki
Rest day
5th July 2010

Today, pick one movement that kills you during a WOD.
Work on it. Perhaps superset with another movement that needs work.
Take your time. Learn. Grow as an athlete.

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posted by Adam Stanecki
Run!
4th July 2010

Run the half gasser (2x50m) every minute, on the minute, for 12 minutes.

Record the time for each effort.

Barefoot foot strike

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posted by Adam Stanecki
40-30-20
3rd July 2010

Five rounds for time of:


  • 40 Double-unders*
  • 30 Box jumps, 60cm
  • 20 Kettlebell swings, 24kg/16kg

* sub for 120 single unders (if reqd.)

Kettlebells. Old school.

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posted by Adam Stanecki
Thrusters & L-sits
2nd July 2010

Thruster: 1, 1, 1, 1, 1.

3x Max L-Sit holds (paralettes or rings).

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posted by Adam Stanecki
Rest day
1st July 2010

Rest Day.

Practice something that you know needs practice!

Need an idea?

How about: handstands, pistols, overhead squats, snatch pulls, kipping pull-ups…?

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posted by Adam Stanecki
Back squat & 2km TT
30th June 2010

Back Squat 5@75%, 3@85%, max@95%

2km time trial run
(Aim to finish in under 10 mins)

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posted by Adam Stanecki
Helen
29th June 2010

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swing (24/16)
  • 12 Pull up

 

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posted by Adam Stanecki
Press & tyre flip
28th June 2010

Press 5@75%, 3@85%, max@95%

5x5 tyre flips (with jump in/out)

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posted by Adam Stanecki
Rest day
27th June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.
If you are training tomorrow avoid press.

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posted by Adam Stanecki
Fran OR Elizabeth
26th June 2010

Choose one of:

“Fran”
21-15-9:

  • Thrusters, 43kg/30kg
  • Pull-ups

“Elizabeth”
21-15-9 reps of:

  • Clean 65kg/40kg
  • Ring dips

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posted by Adam Stanecki
OHS & C2B
25th June 2010

21-15-9:

  • Overhead squat, 60kg/40kg
  • Chest-to-bar pull ups

(10 min time limit – Choose a weight and scaling that will allow you to complete in this time frame)

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posted by Adam Stanecki
Dead and then…
24th June 2010

Deadlift 5@75%, 3@85%, max@95%

For Total Reps:

  • 1 min Double unders
  • 1 min Box Jumps (24”/20”)
  • 1 min KB Swing (24/16)

 

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posted by Adam Stanecki
Rest day
23rd June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.
If you are training tomorrow avoid deadlifts.

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posted by Adam Stanecki
Fight Gone Bad
22nd June 2010

“Fight Gone Bad”

60 seconds at each station followed by 60 seconds of rest:

  1. Wall-ball: 9kg/7kg, 10ft/8ft target. (Reps)
  2. Sumo deadlift high-pull: 35kg/25kg (Reps)
  3. Box Jump: 60cm box (Reps)
  4. Push-press: 35kg/25kg (Reps)
  5. Row (Calories)

 

The Butcher’s Lab

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posted by Adam Stanecki
Back squat 3, 3, max.
21st June 2010

Back Squat 3@70%, 3@80%, max@90%

3 rounds of max rep:

  • Push-ups
  • Knees to elbows

Complete both movements then rest for 60 seconds between rounds

 

A little heavy?

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posted by Adam Stanecki
Two WODs today
20th June 2010

30-20-10:

  • Pull Ups
  • Wall ball, 9kg/7kg

15-10-5:

  • Kettlebell swings, 32kg/20kg
  • Double unders

 

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posted by Adam Stanecki
Rest day
19th June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.

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posted by Adam Stanecki
Presses & burpees
18th June 2010

Press 3@70%, 3@80%, max@90%

75 burpees (for time)

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posted by Adam Stanecki
Row & clean
17th June 2010

For time:

Row 800m
2 Power Clean @ Bodyweight
Row 600m
4 Power Clean @ Bodyweight
Row 400m
6 Power Clean @ Bodyweight
Row 200m
8 Power clean @ Bodyweight

Scale by reducing the row length by 25% and the power clean load as required.

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posted by Adam Stanecki
Deads & HSPUs
16th June 2010

Deadlift 3@70%, 3@80%, max@90%

3x max. rep. handstand push-up* (or pike push-up)

* use the wall or bands to assist the movement.

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posted by Adam Stanecki
Rest day
15th June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.
If you are training tomorrow avoid deadlifts.

55” box jump in WA

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posted by Adam Stanecki
Fran
14th June 2010

“Fran”

21-15-9:

  • Thrusters, 43kg/30kg
  • Pull-ups

 

Firefighter Fran

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posted by Adam Stanecki
400s
13th June 2010

4 x 800m run

1:2 work/rest ratio

MMA: Navy SEALS vs Force Recon Marines

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posted by Adam Stanecki
Back squat, then max. pull-ups
12th June 2010

Back Squat 5@65%, 5@75%, max@85%

3 x max. rep. pull-ups
Rest as required (time permitting)

A great promo vid from CF Malaysia

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posted by Adam Stanecki
Rest day
11th June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.
If you are training tomorrow avoid back squats.

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posted by Adam Stanecki
Press, plus
10th June 2010

Press 5@65%, 5@75%, max@85%

Five rounds (for time):

  • Bulgarian (single leg) deadlift, 5 (left), 16kg/12kg
  • Push-ups, 5
  • Bulgarian (single leg) deadlift, 5 (right), 16kg/12kg
  • Push-ups, 5

 

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posted by Adam Stanecki
Adapted from CF Football
9th June 2010

AMRAP in 12 minutes:

  • Max. supine ring rows
  • Run ½ gasser (2x50m sprint)

 

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posted by Adam Stanecki
Deadlift, then Wall Ball
8th June 2010

Deadlift 5@65%, 5@75%, max@85%

50 wall ball shots (for time), 9kg/7kg

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posted by Adam Stanecki
Rest day
7th June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work.
If you are training tomorrow avoid deadlifts.

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posted by Adam Stanecki
Cindy (alt.)
6th June 2010

AMRAP in 10 minutes:

  • 1 pull-up
  • 2 push-ups
  • 3 squats

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posted by Adam Stanecki
Power clean 1RM
5th June 2010

Power clean 1, 1, 1, 1, 1

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posted by Adam Stanecki
Press 1RM
4th June 2010

Press 1, 1, 1, 1, 1

Aim for a new PB.
Record you results. Our next phase of strength training requires your 1RM.

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posted by Adam Stanecki
Rest day
3rd June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery.
If not, catch up on a WOD from the previous 7 days.
Or work on a single technique that needs work
If you are training in the coming days avoid presses and power cleans.

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posted by Adam Stanecki
Isabel
2nd June 2010

“Isabel”

30 snatches, 65kg/40kg (for time)

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posted by Adam Stanecki
Push press
1st June 2010

Push press

5 @75%, 3 @85%, 1 @95%

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posted by Adam Stanecki
Deads & Half Gasser
31st May 2010

AMRAP in 15 minutes:

  • Deadlifts, 3 @ 80% of 1RM
  • Gasser

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posted by Adam Stanecki
Rest
30th May 2010

Active recovery

  • Gentle jog
  • Self myofascial release
  • Stretching

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posted by Adam Stanecki
Kelly
29th May 2010

Five rounds (for time):

  • Run 400 metres
  • 30 box jumps, 60cm/45cm
  • 30 wall ball shots, 9kg/7kg

 

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posted by Adam Stanecki
Overhead Squat
28th May 2010

Overhead squat

5 @75%, 3 @85%, 1 @95%

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posted by Adam Stanecki
Five Rounds
27th May 2010

Five rounds (for time):

  • 1 Press 90% of 1 RM
  • 1 Strict Pull Up
  • 1 Press 90% of 1 RM
  • 3 Strict Pull Ups
  • 1 Press 90% of 1 RM
  • 5 Strict Pull Ups

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posted by Adam Stanecki
Rest
26th May 2010

Rest day

In the gym:

  • Kettlebell conditioning
    • Turkish Get-up
    • High windmill
    • One-arm clean
    • One-arm snatch
  • Mobility drills

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posted by Adam Stanecki
Dirty 30
25th May 2010

For time:

  • 30 Box jump, 60cm/45cm
  • 30 Jumping pull-ups
  • 30 Kettlebell swings, 24kg/12kg
  • 30 Walking Lunges
  • 30 Knees to elbows
  • 30 Push press, 35kg/25kg
  • 30 Back extensions
  • 30 Wall ball shots, 9kg/7kg
  • 30 Burpees
  • 30 Double unders

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posted by Adam Stanecki
Power clean
24th May 2010

Power clean 3, 3, 3, 3, 3

Zane judging and assisting at the CF Qualifiers

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posted by Adam Stanecki
Sprints
23rd May 2010

4x 400m sprint

Rest as required between efforts.

Ango doing it for the love of it

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posted by Adam Stanecki
Rest
22nd May 2010

Olympic lifting practice in the gym:

  • Squat clean
  • Split jerk

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posted by Adam Stanecki
Back squat
21st May 2010

Back squat 1, 1, 1, 1, 1

The Quailfiers support crew (well, some of ‘em)

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posted by Adam Stanecki
Push press
20th May 2010

Push press

3 @70%, 3 @80%, max @90%

Adam giving Ango some post-WOD advice at the CF Qualifiers

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posted by Adam Stanecki
Seven Rounds
19th May 2010

Seven rounds (for time):

  • 7 weighted pull-ups, 10kg
  • 7 weighted burpees, 10kg

Ango competing at the Australasian Qualifiers

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posted by Adam Stanecki
Rest
18th May 2010

Rings practice in the gym:

  • Dips
  • Push-ups
  • Supine rows
  • Muscle-ups

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posted by Adam Stanecki
Clean and Jerk, Pushups, Run
17th May 2010

Five rounds (for time):

  • 5 Clean & jerk, 60kg/40kg
  • 5 Push-ups
  • Sprint ½ gasser

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posted by Adam Stanecki
Tabata something or other
16th May 2010

Complete a Tabata interval (20 seconds of work, then 10 seconds of rest for 8 repetitions) for each of the following:

  • Squat
  • Sit-up
  • Hindu push-up

Record lowest reps completed for each movement and total reps for each movement.

 

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posted by Adam Stanecki
Overhead Squat
15th May 2010

Overhead squat

3 @70%, 3 @80%, max @90%

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posted by Adam Stanecki
Rest
14th May 2010

Rest day

Odd object lifting in the gym:

  • Tyre flips
  • Sandbag carries
  • Kettlebell movements

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posted by Adam Stanecki
150 Pushups
13th May 2010

150 push-ups (for time)

  • Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 4x10m shuttle. Once the penalty is completed continue with the push-ups.
  • You can rest in a pike position (the top of a push up) but once you cannot do push ups any longer and need to rest on the ground, a penalty is counted and a 4x10m shuttle sprint must be completed.
  • Record time and number of penalties

Scale as required by reducing reps. (e.g. 50, 75, 100 ...)

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posted by Adam Stanecki
Power clean
12th May 2010

Power clean 5, 5, 5, 5, 5

A great video to see bar path but can you spot the technique flaw?

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posted by Adam Stanecki
AMRAP Thrusters, Pullups
11th May 2010

AMRAP in 8 minutes

  • Thrusters 5, 50kg/30kg
  • Pull-ups, 10

 

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posted by Adam Stanecki
Rest
10th May 2010

Active recovery in the gym:

  • Gentle jog
  • Self myofascial release
  • Stretching

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posted by Adam Stanecki
5km run
9th May 2010

5km run

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posted by Adam Stanecki
Push press
8th May 2010

Push press

5 @65%, 5 @75%, max @85%

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posted by Adam Stanecki
Deadlift
7th May 2010

Deadlift 1, 1, 1, 1, 1

Aim for a new PB.
Record it. We will use this number in future programming.

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posted by Adam Stanecki
Rest
6th May 2010

Your choice of:

  • Practice a technique that needs work
  • Complete a workout that you missed in the last 7 days
  • Follow the prescribed Rest Day session plan (Gymnastics technique practice)
    • Paralette L-sit
    • Pull-up L-sit
    • Front lever
    • Handstands

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posted by Adam Stanecki
Ring dips, pullups, run
5th May 2010

5 rounds (for time):

  • 10 Ring Dips
  • 10 Pull Ups
  • Sprint 1/2 Gasser

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posted by Adam Stanecki
Overhead squat
4th May 2010

Overhead squat
5 @65%, 5 @75%, max @85%

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posted by Adam Stanecki
Team workout
3rd May 2010

Team workout

Each team must move every bumper plate from one end of the gym to the other.

  • Only one plate can be carried at a time.
  • Only one team member can participate at one time, after carrying a plate the active team member must return to the team and tag the next participant before they can participate
  • Every team member must participate
  • The order of team members must remain constant
  • The plates must be carried

Teams will alternate attempts.
Result is the time each team takes to complete each attempt.
Number of attempts will be dictated by class time restrictions.

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posted by Adam Stanecki
Rest day
2nd May 2010

Rest day - roll it til it hurts!

Self myo-facial release (a fancy name for foam roller work)

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posted by Adam Stanecki
Jackie
1st May 2010

“Jackie”

For time:

  • 1000m Row
  • 50 x Thrusters @ 20kg
  • 30 x Pullups

 

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posted by Adam Stanecki
Press
30th April 2010

Press: 3@70%,  3@80%, Max@90%
% is based on your 1RM

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posted by Adam Stanecki
Deadlift
29th April 2010

Deadlift: 3@70%,  3@80%, Max@90%
% is based on your 1RM

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posted by Adam Stanecki
Rest
28th April 2010

Rest Day - In the gym:

Nutrition Discussion:

  • Where are you at?
  • Bring your food diaries your questions and your recipes!

Kettlebell movements

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posted by Adam Stanecki
Wall ball, Broad Jump
27th April 2010

3 Rounds (for time):

  • 20x Wall Ball – 9kg, 7kg
  • 10 x Broad Jump*

* two-footed jump, forward as far as possible (minimum acceptable distance is 1 metre)

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posted by Adam Stanecki
Back Squat
26th April 2010

Back Squat: 5@75%,  3@85%, Max@95%
% is based on your 1RM

Cash-out: Weighted Pullups, 3x5

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posted by Adam Stanecki
Power Snatch
25th April 2010

Power Snatch: 5x5

(If you know your 1RM, try 75%)

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posted by Adam Stanecki
Rest day
24th April 2010

In the gym - Balance, Co-ordination, Accuracy:

  • Lets test these elements of your fitness.
  • Agility drills course

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