3/22/10 - Start of CrossFit Football

Strength Workout:

Complete 3 sets of:
10 Rep Squat (5 RM)

Keith: 135
Jon: 115

Workout of the Day (WOD):

AMRAP
5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser [substituted 20 12" box jumps]

Keith: 12 rounds [55 lb push jerk]
Jon: 9 rounds [75 lb push jerk]

1/25/2010 - Fifth Day of Starting Strength

Keith

Back Squat 3x5 [120]

Bench Press 3x5 [80]

Deadlift 1x5 [120]

Jon

Back Squat 3x5 [120]

Bench Press 3x5 [100]

Deadlift 1x5 [120]

1/22/2010 - Fourth Day of Starting Strength

Keith

Back Squat 3x5 [110]

Shoulder Press 3x5 [50]

Power Clean 5x3 [70]

Jon

Back Squat 3x5 [110]

Shoulder Press 3x5 [70]

Power Clean 5x3 [70]

1/20/2010 - Third Day of Starting Strength

Keith

Back Squat 3x5 [100]

Bench Press 3x5 [70]

Deadlift 1x5 [100]

Jon

Back Squat 3x5 [100]

Bench Press 3x5 [90]

Deadlift 1x5 [100]

1/19/2010 - Second Day of Starting Strength

Keith

Weight: 132

Back Squat 3x5 [95]

Shoulder Press 3x5 [45]

Power Clean 5x3 [65]

Jon

Weight: 132

Back Squat 3x5 [95]

Shoulder Press 3x5 [60]

Power Clean 5x3 [65]

1/15/2010 - First Day of Starting Strength

Keith

Back Squat 3x5 [85]

Bench Press 3x5 [85]

Deadlift 1x5 [85]

Jon

Back Squat 3x5 [85]

Bench Press 3x5 [85]

Deadlift 1x5 [85]

1/13/2010 - Starting Strength Introduction

Figured out starting weights:

Keith

Back Squat 3x5 [85]

Shoulder Press 3x5 [45]

Deadlift 1x5 [85] (1RM = 145)

Jon

Back Squat 3x5 [85] (1RM = 135)

Shoulder Press 3x5 [60] (1RM = 95)

Deadlift 1x5 [85] (1RM = 165)

1/11/2010

Crossfit Warm Up

Taught Keith Olympic lifts.

8/16/2009

CrossFit Warmup

Three rounds:
12 Pull Ups
12 Squats
12 Assisted dips
12 Hanging Sit ups
12 Push ups

Mr. Pham's Discipline:

Leg Raises [15, 20, 25]
Squats [15, 20, 25]


Single leg calf raises [25 each leg]

8/15/2009

CrossFit Warmup

Three rounds:
11 Pull Ups
11 Squats
11 Assisted dips
11 Hanging Sit ups
11 Push ups

8/14/2009

CrossFit Warmup

Three rounds:
10 Pull Ups
10 Squats
10 Assisted dips
10 Hanging Sit ups
10 Push ups

Mr. Pham's Discipline:

Leg Raises [10, 15, 20]
Squats [10, 15, 20]
Push ups [10, 15]

Single leg calf raises [2o each leg]

8/12/2009

CrossFit Warmup

Three rounds:
9 Pull Ups
9 Squats
9 Assisted dips
9 Hanging Sit ups
9 Push ups

Mr. Pham's Discipline:

Leg Raises [7,8,9,10,11,12]
Squats [7,8,9,10,11,12]
Push ups [7,8,9,10,11,12]

8/11/2009

CrossFit Warmup

Three rounds:
8 Pull Ups
8 Squats
8 Assisted dips
8 Hanging Sit ups
8 Push ups

8/10/2009

CrossFit Warmup

Three rounds:
7 Pull Ups
7 Squats
7 Hanging Sit ups
7 Push ups

Mr. Pham's Discipline:

Leg Raises [5,6,7,8,9,10]
Squats [5,6,7,8,9,10]
Push ups [5,6,7,8,9,10]

06/23/2009

For time:

Ten 66 yard hill sprints
Slow walk to beginning for rest

24:40

06/22/2009

Three rounds for time:

Walking lunges [100 ft.]
50 squats
20 push-ups

13:56.

06/20/2009

Five rounds for time:

30 squats [50 squats first round]
100 jump ropes

12:19

06/19/2009 - Helen

Three rounds for time:

Run 400 meters
21 Dumbbell swings [25 lbs]
12 pull-ups

15:56

06/18/2009

Five rounds for time of:

30 sit-ups
20 push-ups
10 dips

15:39

06/12/2009

As many rounds as possible in twenty minutes of:

25 calf raises
12 dips
21 sit-ups

10 rounds + 25 calf raises/5 dips