Join us on New Years day from 12pm to 2pm for yet another Season's Beatings! For those of you who don't know, Season's Beatings is how CFM brings in the new year, with a 2012 rep workout. Teams of two take on this gigantic wod so start asking around for a partner. As always, if you don't have a partner we'll pair you up with someone or you can go at it alone! This year is going to be better than ever but teams must get started by no later than 12:30pm. Don't accept any fakes or wannabe's, CFM is the home of the original CrossFit Season's Beatings!

Blood, sweat and tears are mandatory, puke is expected, buckets will be provided.

Coach Eric is programming and coaching.

"Grace"

Clean and Jerk 135 pounds, 30 reps

Post time to comments.

Coach Mark's Notes:

Thanks to Alex for letting me program this month, I enjoyed the shit out of it. Happy New Year! 

Clean Faults, Mike Burgener [wmv][mov] » Feb 21 09 

Join us on New Years day from 12pm to 2pm for yet another Season's Beatings! For those of you who don't know, Season's Beatings is how CFM brings in the new year, with a 2012 rep workout. Teams of two take on this gigantic wod so start asking around for a partner. As always, if you don't have a partner we'll pair you up with someone or you can go at it alone! This year is going to be better than ever but teams must get started by no later than 12:30pm. Don't accept any fakes or wannabe's, CFM is the home of the original CrossFit Season's Beatings!

Blood, sweat and tears are mandatory, puke is expected, buckets will be provided.

Coach Eric is programming and coaching.

"Fran"

21-15-9 reps for time of:

95 pound Thruster

Pull-ups

Post time to comments.

Coach Mark's Notes:

Good luck to everyone!  Let's see some big PRs! Believe it or not, I really do love seeing CFM members succeed.  I know, it's hard to believe.  Ladies use 65 pounds.

Rob Orlando Lifetime PR Press (245lbs) @ 185lb [wmv][mov] » Jun 17 10

Rest Day

Coach Mark's Notes:

If you are unable to make it in tomorrow for the Fran, do it today or New Years Eve.  To all those of you doing it as scheduled, rest hard today.  Don't do anything at all if you can help it.  If you really care, you'll miss work today.    

"Growing Up With A Firebreather" with Mark Amundson - video [wmv] [mov]

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are burpees, the second 8 are double-unders, the third 8 intervals are push-ups, and finally, the last 8 intervals are 75 pound power snatches. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Coach Mark's Notes:

Tabata time means 20 seconds of work followed by 10 seconds of rest for 4 minutes.  It's a great time breakdown for any athlete.  Hurts real good!  Ladies use 55 pounds.

"Proper Bench Technique" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

Clean and Jerk 7x1xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 12 minutes of:

135 pound Hang Clean, 10 reps

135 pound Push Jerk, 10 reps

Post loads and time to comments.

Coach Mark's Free Terminology Lesson:

When the term "power" is placed in front of any name of a specific type of lift, this means that a "partial" or "half" squat is performed.  (eg. Power Clean or Power Snatch)  

Example:

Jack:  "Hey Jill, why aren't you squatting all the way down on your clean?"

Jill:  "Because Jack, I am doing a power clean"

Playing with Pushups [wmv][mov]