CrossFit Football Total Day 2:

Bench Press

Deadlift


**Same rules apply as last time, you only get 3 attempts at your maxes.

Tuesday, 07.27.10 Rest Day

Mason doing some broad jumps.

In July a report came out relieving that a lot of our favorite whey proteins contained toxic metals such as: arsenic, cadmium, lead, and mercury. Not good news for those of you that relied on these whey protein powders for your post workout recovery. You can read the full consumer report here.
In John Welbourn's blog, Talk to Me Johnnie he address this issue, and offers a safe alternative. His teammate Tony Gonzalez from when he played for the Chiefs started his own company called All Pro Science. They manufacture their whey protein from grass fed cows, and this eliminates the toxic chemicals. You can read the full blog post by visiting TalkToMeJohnnie.com
I got my free sample in the mail yesterday, and I will say that my chocolate flavored whey was pretty tasty. Today I will be trying the banana flavored whey. To get your free sample (you have to pay for shipping) click here.

Monday, 07.26.10

Me at my Olympic Lifting Cert with Josh Everett. I learned a lot from him over the weekend. Learned some great drills and skills to bring back to the gym. Was able to get coached and critiqued myself, which is always very useful. This cert has given me tools to not only be a better coach, but a better Olympic lifter myself.

CrossFit Football Total Day 1:

Squat

Power Clean

**Warm up as necessary to get to your attempts. You are only allowed 3 attempts. So be smart about them. May want to think about your first attempt being around 90-95% of your old 1rm.

Running Shoes vs. Weightlifting Shoes

There is the right tool for the job. You wouldn't try to pound a nail in with a screw driver. You might eventually get it in, but a hammer would have been much more efficient. Similarly you shouldn't expect to come into the gym in your normal running shoes and squat as efficient as you could with weightlifting shoes. This video does a good job of showing the difference between the two.

Here are some links to places to buy different weightlifting shoes:
Pendlay Barbell Do-Wins
Rogue Fitness Weightlifting Shoes
Adidas Weightlifting Shoes

Wednesday, 07.21.10

ASWOD
Squat 3x5 (add 5lbs from last workout)

DWOD
AMRAP 12min:
2 Power Cleans @ 80% of 1RM
2 Rounds, 3 Pull Ups, 5 Push Ups, 7 Air Squats

Monday, 07.19.10

ASWOD:
Press 3x5 (add 5lbs from last workout)
Ring Dips 5x Max Reps

DWOD:
10 Rounds of:
100m Sprints

Work to Rest Interval 1:3

Sorry guys I haven't posted in awhile summer classes have been taking up a lot of my time. I think I've figured out a schedule so I should be back to posting normally.

Friday, 07.02.10

Crossfit Football Crew representing at the Spartan Challenge Finale. Proud of you guys and everyone else that took place in the challenge. Everybody made some great changes in all areas in the 8 week challenge. Keep your ears open for the next challenge.

ASWOD
Power Snatch 1RM

DWOD
On the Minute on the Minute for 8 minutes:
2 Power Snatches at 80-85% of 1RM
3 Handstand Push ups

*For every round not completed preform 1 Round of Kalsu

Thursday, 07.01.10

Mason and Joe doing some Med Ball tosses for distance.

ASWOD
Squat 3x5 (add 5lbs to last workout)
Bench Press (3x5 add 5lbs to last workout)
Weighted Pull Ups 3,3,3,3,3

DWOD
10,9,8,7,6,5,4,3,2,1
KB Swings 2 pood
Sprint 40yds

Wednesday, 06.30.10

Rest Day
Just Tell Me What to Eat

Tuesday, 06.29.10

ASWOD:
Deadlift 5rm add 5lbs to last workout

DWOD:
6 Rounds for time of:
53yd Farmers Walk
1/2 Gasser

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