Warm-Up/Mobility:

Dynamic Warm-Up
CFWU x 1

Skill:

Dumbell Snatch/Clean review

WOD:

For time:

Run 800 meters
45/25 lb One arm dumbbell snatches, alternating arms, 20 reps
45/25 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45/25 lb Dumbbell squat cleans, 20 reps
45/25 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Post time to comments.

Scaling Options:

For men, between 40-50lbs will be considered rx, between 20-30lbs for ladies.  Feel free to use kettlebells as well. Scale weight as needed to complete these movements with good form.

CFP Video Update:

Take a look at a preview of what's to come here.

Warm-Up:
400m run
Dynamic Warm-Up

WOD:
5 sets of:
1 Push Press + 1 Push Jerk
Rest 90 seconds
Toes to Bar x 12 reps (perform slow and controlled, without any kip, if possible)

Rest 3 minutes;
and then

For time:
30 Burpees
800 Meter Run
20 Burpees
400 Meter Run
10 Burpees
200 Meter Run

Scaling Options:
L1 - Scale weight as needed on Push Press/Jerk, knees2elbows. 25/15/5 burpees.
L2 - Scale weight as needed on Push Press/Jerk, hanging knee raises. 20/10/5 burpees, row if uable to run

Workout Notes:
For the first portion of this workout, you will be performing the push jerk immediately following the push press.  The weight you will use depends on how much you can push press, look it up and work at or near your 1rm score, try and break it if you can!

Warm-Up:

Dynamic Warm-Up

Skill:

Clean form work

WOD:

Ten rounds, performed every 90 seconds, of:
2 Power Clean (use 85% or your 1-RM)
3 Burpees;

then,

As many pull-ups as possible in 5 minutes.
Every time you come off the bar you must complete a 100 meter sprint before resuming pull-ups.

Scaling Options:
Since we are working with percentages, this workout is self-scaling.  If you need to scale to a lesser percentage to maintain great form, do so.  Assist pull-ups as needed.

Mark's Daily Apple - How Light Affects our Sleep

Warm-Up:

Dynamic Warm-Up

WOD:

12 Deadlifts 225/165 pounds
40 Wall-Ball 20/14 pounds
9 Deadlifts
30 Wall-Ball
6 Deadlifts
20 Wall-Ball
3 Deadlifts
10 Wall-Ball

Scaling Options:
Power: 275/185 pound Deadlift
L1 - 205/135 pound Deadlift, 16/10 Wall-Ball
L2 - 155-185/95-135 Deadlift, 14/8 Wall-Ball

Warm-Up:

Dynamic Warm-Up
CFWU x 1

Skill:

Handstand Holds - 2 minutes total hold time

WOD:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Scaling Options:

L1: 400 meter row/run, 75/45 pound Overhead Squat
L2: 400 meter row/run, 65/35 pound Overhead Squat

Paleo Challenge: Next week is our 8 week mark weigh in!  Hope you have all been doing well, we'll be having the weigh-in next Saturday morning along with a touch point to see how things are going to get you through that last 4 weeks (and hopefully much, much, longer!).

Tough Mudder: Jeff has done a great job organizing CFP's teams for this event in Bear Creek, PA on the first weekend of May.  See the link to the right under "Sport/Events" for all of the details, and to join!

Melissa in a great starting position for the clean.

Warm-Up:

Dynamic Warm-Up
Foam Roll Upper Back/Lats 

Test:

Max Broad Jump (standing with two feet, refer to 7/14/09)

WOD:

"Annie" (refer to 11/12/09)

50-40-30-20-10 rep rounds of:

Double Unders
Sit-Ups

Scaling options:

Use a 4:1 ratio of single unders if needed

Warm-Up:

Dynamic Warm-Up

Skill:

Gymnastics "A" Beginner/Advanced - 15:00 minute limit

5 sets of:
Overhead squats x 10 reps/ Pistols x 5 (each leg)
Kettlebell deadlifts x 10 reps (24/16 kg)/ Hip extensions x 10 reps

3 sets of:
Kick up to handstand x 3 attempts/ HSPU x 5 reps
Ring push-ups x 5 (vary intensity by moving rings closer to your center of gravity, both levels perform)
Tripod/Frog stand x 10 seconds

WOD:

Five rounds for max reps of:

45 seconds of Deadlift (approx. 1.5 x Bodyweight)
15 seconds of Rest
45 seconds of Bench Press (approx. Bodyweight)
15 seconds of Rest
45 seconds of Power Clean (approx. .75 x Bodyweight)
15 seconds of Rest

(Seven or eight stations will be set up with varying weights for all skill/strength levels.)

Scaling Options:

This workout is largely self scaling as the heavier the weight is, the less reps you will get, I'd like to see you work at the above metrics.  If needed cut back by 25% on each.

Link Of the Day:

The Weston A. Price Foundation

Weston A. Price was a dentist and nutritionist who published the book "Nutrition and Physical Degeneration" in 1939.  His original intent was to profile the dental hygiene and development of pre-industrial societies throughout the world such as tribal Africans, Pacific Islanders, Inuit, Native Americans, et al, but he found much more.  Wherever he went he noticed some common threads between the people he came in contact with such as beautiful straight teeth that were free from decay, stalwart bodies, and resistance to disease. This was in sharp contrast to the maladies that affected "civilized" societies.

Some very interesting work that only lends more credence to eschewing processed modern foods, and moving back towards a more "paleo" based diet.

Warm-Up:

Dynamic Warm-up

Power/Strength:

Six sets of:
Snatch + 2 Overhead Squats

Rest 2 min between efforts. Get a few warm-up sets in before starting your 6 sets.

WOD:

Five rounds for time of:
10 Wall Ball Shots (20/14)
20 Sit-Ups

Scaling Options:
Power - Tall Wall Ball Shots (must clear mark), GHD Sit-Ups
L1 - 16/12 pound WallBall
L2 - 14/8 pound WallBall

Warm-Up:

Dynamic Warm-up

Strength/Power:

Power Clean and Jerk x 3 reps, on the minute every minute for 10 minutes.
Use 70-75% of 1-RM and focus on finishing 3 reps as quickly as possible; rest the remainder of the minute.

WOD:

As many rounds as possible in 12 minutes of:
12 Ring Dips
18 Jumping Lunges/Alternating Split Squats (18 total, not each leg)
20 Pull-Ups

Scaling Options:

L1 - Assisted dips, assisted Pull-Ups

L2 - Regular dips, ring rows

Link Of the Day:

My new Paleo Alarm Clock

Warm-Up:

Dynamic Warm-Up

Skill:

Gymnastics Warm-up "B" (15 minute cap)

Beginner/Advanced

3 sets of:
 Tuck L-hang x 10 seconds/ Tuck L-sit on the rings x 10 seconds
 Kettlebell swings x 10 (16/12 kg)/ Back extensions x 10 reps

3 sets of:
 Kip attempts x 3/ Muscle-up progressions or Muscle-up x 3
 Dead-hang pull-ups x 5/ Dead-hang pull-ups x 5 (add weight if necessary)

WOD:

Four rounds for max reps of:
60 seconds of Kettlebell Swings 24/16 pounds
30 seconds of Rest
60 seconds of Box Jumps 24"/20"
30 seconds of Rest
60 seconds of Sumo Deadlift High Pull 75/55 pounds
30 seconds of Rest
60 seconds of  Sit-Ups
30 seconds of Rest

Scaling Options:

Scale weight and box jump height as needed to complete with good form.