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CFV

From July of 2010 to March of 2011 I trained with some really intelligent and incredibly fit athletes at Crossfit Fort Vancouver.  It was one of the most important and effective experiences in my life. I logged workouts during that time in a Word document. I’m sharing some of them here for reference.

8.17.2010

2k row: 7:01.2

Big 5-55

Wall Ball

Jerk

Pullups

Box Jump

Pushpress

8.24.2010

200 meter run
30 second deadhang from pullup bar (break up if needed)
10 air squats (form emphasis!)
10 wall squats (form emphasis!)

Then: Warmup then find 1 RM deadhang pull up. Max@ 53#

2 rounds:
1 PU @ 90% 1 RM
1 PU @ 70% 1 RM
1 PU @ 50% 1 RM
2 clapping pullups
1 round:
2-4 PU @ 50% 1 RM
2 clapping pullups

Then: Warmup then find max meters in 30 seconds on rower, 176m

Then: 2 rounds
10 shoulder press w/ 20# DB
right arm/left leg
right arm/right leg
left arm/left leg
left arm/right leg

Then: 15 rounds
30 FSPP/30 rest holding bar (dont set down), reps:

13,11,9,10,11,10,10,11,11,10,11,12,13,14,16

Then: 100 seconds FLR

8.26.2010

Warmup: 2 rounds
200 meter run
35 seconds deadhang from pullup bar
10 air squats
5 wall squats
5 tuck jumps

Then: Lunge. 2 rounds @ 65#
Lap around gym with BB in rack position
Lap around gym with BB in back squat position
Lap around gym with BB in OHS position

Deadlift:

1×8@155

1×5@185
3×5@225

Then: 7 minutes continious team rope pull with chain/sprint. At one end of gym hold pair of 20# DBs locked out.

Then: 4 rounds
P1: 1 minute total deadhang from pullup bar
P2: single leg barbell box step ups @ 95# until partner finishes 1 minute

Then: 30/30 dumbbell push press @ 20# : 22, 18, 18, 20 reps

Then: 2 rounds
ball toss up over/out of pullup bar cage. 10 balls ranging in 10-20#.

8.31.2010

Warmup: 2 rounds
200 meter run
35 seconds deadhang from pullup bar
10 air squats
5 wall squats
20 pass throughs
10 OHS

Then: Barbell Complex: 3 rounds increase weight each round
6 reps of
– deadlift
– hanging squat clean
– front squat
– push press
– back squat
– push up

Then: “Jonescrawl”
3 rounds for time
10 deadlift @ 115% BW
25 Box jumps @ 24″ (men) or 20″ (women)
Then: FSPP/Thrusters for time:
25 @ 65# (men)/33# (women)
20 @ 85# (men)/45# (women)
15 @ 105# (men)/53# (women)
10 @ 115# (men)/73# (women)
5 @ 135# (men)/88# (women)
Then: 4 rounds partner pullup ladder
1-4 pullup ladder

9.2.2010

Warmup, 3 rounds:

400m run, 45 sec deadhang,

WOD, 4 rounds:

25 box jumps

400m run

20 knees to elbows

25 mtn climbers

25 pushups

27:40

Then, 1 round:

1–6 pullup ladder

1–6 burpee ladder

9.14.2010

IWT at CFV

Warmup: 400 meter run or 100 jump rope singles
Then: 1 round
15 squats
10 per leg lunge
5 wall squats
10 goblet squats

3 rounds
10 clean high pull @ ~60% 1RM

95#
2 minute row @ >525 (men)/475 (women) meters: 525m, 550m, 570m
3 minute rest

Then: 5 minute rest including last 3 minute rest period

Then: 3 rounds

10 back squat @ 60% 1RM
90 seconds box step up/over
1 minute rest

39,47,49

Then: 4 minute rest including last 1 minute rest period
Then: 3 rounds
10 double KB cleans
1 minute DB KB in rack position lunge
2 minute rest
19,21,24
Then: cool down

9.16.2010

Warmup: 2 rounds
200 meter run
50 single jump rope
30 second deadhang w/ 1 K2E every 10 seconds
5 wall squats
10 air squats
Then: Javorek DB complex (light weight, speed, breathe)
Max rounds in two minutes. Three sets, rest 2 minutes between sets
15# DB
6 reps at each exercise:
Hi-Pull (from floor, jump) +
Bent-over Row (back parallel to floor) +
Curl +
Upright Row +
Press (strict, no leg or hip) +
FSPP
Then: 4 rounds
Complete all exercises with 1 leg then other.
4 single leg deadlift
4 weighted single leg box jump (onto and off box)
4 single leg box jump (onto and off box)
10 box jumps
95# bar
Then: 2 rounds
1000 meter row for time
Rest the exact amount of time it took to complete 1000 meter row
3:31.6

3:34
Then: 3 rounds
15 wall ball
5 per side pushup (one arm on ball one on ground; switch)

Then: 300 sec FLR

9.21.2010

Warmup: 2 rounds:
100 jump ropes
5 wall squats
10 air squats
10 per leg lunge
15 kb swings
5 goblet squats (stretch at bottom of each one)

Then: 2 rounds.
95#

lunge length of gym with BB in front rack position
lunge length of gym with BB in back squat position
lunge length of gym with BB in overhead squat position

Then: find 1 RM _clean and jerk__max at 145#
find 1RM front squat at 185#

then: “row to hell and back”
Complete # of calories (record time). Rest while partner does same.
50/40/30/20/10/20/30

2:05, 1:42,1:15, 0:49, 0:20, 0:50, 1:12

9.23.2010

Warmup: 2 rounds
200 meter run
30 second deadhang
5 wall squats
10 air squats
5 goblet squats
Then: 5 minute ball toss
alternate hand for catching and throwing
5 pushup/situp group penalty for each dropped ball

Then: 4 round
6 OHS
6 Cleans
rest >1 min-<3 mins
15# DB
Then: 1 triplet every 30 seconds for 10 minutes
1 clean
1 front squat
1 hanging squat clean
Then: box jump chicken
With a running clock complete 1 box jump the first 30 seconds, 2 the second 30 seconds, 3 the third 30 seconds. Continue until one cannot complete the number of reps in the allotted time.
Complete 16 rounds
Then:
500 meters for time
Rest the exact amount of time it takes one to row the 500 meters then another 500 meters for time

1:41.5/1:40
Then (some): 1000 meters for time

3:50

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