Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???
Required reading:“If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”
Tekla, catches some air on the burpee – even though no one said anything about vertical jumping! The burpee INCLUDES the jump – if you’re not leaving the ground, you’re not working hard enough! Today’s WOD will make that jump pretty intentional – USE IT!
SELF-MYOFASCIAL RELEASE: As needed, until 5 past.
MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.
It’s PEAK WEEK! That is to say, it’s the FINAL week of this cycle, the week of singles, the week where EVERY member of CFCC feels like a unicorn (maybe!) and we all find out how much work the last VERY long cycle of the summer (8 weeks!) has done for us. This means that we all ought to rest up, ice if you’re sore, sleep more, and GET A WORKOUT LOG (if you haven’t yet). If you set a new Personal Record (PR) – talk about it! Let us hear what YOU get better aton our Facebook Page!
Try not to become a man of success but a man of value. – Albert Einstein
Wheeler (new to CFCC!) sets up for a front squat – the position of her elbows in this picture should be NO different as she descends, hits the bottom of the squat, AND as she rises – but the entire time she does this she will have to “think” elbows up! That’s what we mean when we say this over and over and over again 🙂 In case you were wondering!
SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.
MOBILITY: Wall Quad Stretch, 30 seconds each side (hold at PEAK tension). Adductor Mobs, 30 seconds each side. Pigeon Pose, 30 seconds each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: For 2 minutes: 3 Medball Slams as hard as you can (take time to REALLY throw), 3 Jump Squats, there and back (30ft.) karaoke.
STRENGTH: Peak of 1, Front Squat.
METABOLIC CONDITIONING: Tabata Row
Our last Tabata Row was completed 4/1/12 – but our last recorded times (unless you keep YOUR OWN LOG) were from the end of last November – check ’em out!
Ted proves that tall people who HAVEN’T been gymnasts all their lives can do gymnastics too! If you haven’t tried it – you don’t know what you’re missing!
How to get into Advanced Classes at CFCC. A new Advanced Schedule is coming at you PURTY SOON – our requirements MAY change, but they will not be less difficult than these!
In case you missed it and were wondering – CFCC has RULES! Here are they are.
Aly backsquatting for the CrossFit Total in CFCC's FIRST SPACE. WOW, that's small.
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. DYNAMIC WARM-UP: Cat Camel, 10 reps. Adductor Mobs, 10 reps each side. Heel Pressdown, 10 reps. Spiderman to Stand, 5 reps. Jump Squat, 5 reps. Russian Kettlebell Swing, 5 reps. STRENGTH: Front Squat, up to a peak of 2. METABOLIC CONDITIONING: 21-15-9 Reps of: Front Squat (155/115) alternated with a Russian Kettlebell Swing (2/1.5)
Tomorrow, if you are part of CFCC’s CrossFit Games Open Team (CFCCCGOT) – you will be able to complete the workouttomorrow at 7am, or 7pm. WE WILL STILL BE HOLDING REGULAR SESSIONS DURING THIS TIME. Expect to help out with judging – and to sign off on a commitment to judge with absolute integrity. If you can’t make it on Thursday, this week, because of the Hybrid Competition, neither Tim nor myself will be able to judge on Saturday. For this reason, you may attend at 530pm on Friday evening to put up a score, or – if you ABSOLUTELY MUST – early Sunday morning (email me – if this is when you need to be judged). Remember, you MUST post a score for us to validate by Sunday at 8pm – even if it is JUST ONE REP – to stay in the running and keep any further scores valid. With all that said…GO TEAM!
Pictured above: 1 fateful day, last January... CFCC completed 150 burpees for time. The best score then was 11 minutes and was held by Samantha Aurelio.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Hips, 2 minutes. MOBILITY: Samson Stretch off the Box, 1 minute each side. 20 Hip Swings (Total), 20 Arm Swings. DYNAMIC WARM-UP: Review the Hang Clean. SKILL WORK: Hang Clean, 3 reps, on the minute every minute for 10 minutes. If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable. STRENGTH: Front Squat, up to a peak of 5. Start higher than you normally would (60% of max). METABOLIC CONDITIONING: Run four consecutive short loops for time.
Battle of the Bands is tomorrow (SATURDAY)! If you don’t receive an email by noon tomorrow please email us! You’ll know what the events are and everything you need to know about tomorrow!
Wanna see something that’ll make you feel really great about your training, your coaches, and your total ignorance of daytime television? 🙂 Look no further!
Cassie and I have agreed that the box out front for donations to the Group Home should have it’s presence existed yet ANOTHER week – this is the last week, y’all. The kids are especially in need of things like yoga mats, sneakers, and sports bras. YUP. If you have nothing to donate and you’d like to donate $ instead, please feel free to contact us and we’ll make sure Cassie gets your inquiries! Let’s give the gift of some healthy inspiration this Thanksgiving!
Ted, band assisting his handstand push-ups.
SELF-MYOFASCIAL RELEASE: Foam Roll stuff that’s sore! Until 5 past. MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. DYNAMIC WARM-UP: 10 Spiderman Steps (each side), 10 Leg Swings (each side), 10 Hip Swings (each side), Arm Swings as needed, 10 Jump Squats for Max Height on each rep. ACTIVATION: 5 minutes to a peak of 1 for the Box Jump. STRENGTH: Front Squat, up to a peak of 3. Speed! METABOLIC CONDITIONING: 5 rounds for time of: 10 Front Squats (115/75), 10 Burpee Box Jumps (24/20) – there is a 15 minute cap on this workout.
Pictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC!
I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would really be perfect for anyone with Short Ribs from the cowshare… and a little bit of time.
CROSSFIT ENDURANCE with Liz at 530pm:
Partner relay. In teams of two, sitting side by side on rowers, first person rows 100m at maximal intensity while other partner rows at an easy pace. When 100m is completed, first partner yells GO to second partner and second partner row 100m. Second partner yells GO when completed and first person rows 200m. This pattern continues up to 500 and then back down.
Mau, is that you??? ...doing some really fancy burpees.
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, Feet – til 10 past. DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Samson Stretch, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Pull-ups (same band you will use during the metcon). ACTIVATION: Broad Jump, peak of 1. STRENGTH: Front Squat, peak of 1. METABOLIC CONDITIONING: AMRAP Burpees in 3 minutes. Rest 2 minutes. AMRAP Pull-ups (Kipping) in 2 minutes. Rest 1 minute. AMRAP Air Squats in 1 minute. Score is total reps of each.
ON RAMP with Liz at 630pm:
SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Quads, 1 minute each, each side. MOBILITY: Wall Quad Stretch, 1 minute each side. DYNAMIC WARM-UP: Leg Swings, Hip Swings, and How to Row. POWER: Broad Jump, take 6 measured attempts at your best jump. METABOLIC CONDITIONING: Row 500m. Rest as needed. Row 500m.
At Fall Ball we will have a drawing for two FREE slots for the Olympic Weightlifting cycle (you would be entering the cycle a week late – so you’d get 5 weeks of Olympic Weightlifting). The slots will be for the hours of 4-6pm on Monday, Tuesday, Thursday, and corresponding hours in the morning on Saturday (or Sunday as a make-up day). If you’d like to the chance to win one of these slots and you ARE a member of CFCC, attend Fall Ball to enter your name!
Sign up for Advance classes and Battle of the Bands at the front of the gym!
CROSSFIT ENDURANCE at 530pm with Liz:
Wanna refine your rowing? CFE takes a turn toward rowing in the winter months – come in to hone your skills and perfect your “metcon”!
9×1 min on, 1 min off
The regular CrossFit sessions tomorrow will be coached by Chris in the morning and noon, Liz at 430pm, and TEAM TIM AND JIM at 530pm and 630pm. GO TEAM!
SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side. MOBILITY: Wall Quad Stretch, 1 minute each side. DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats STRENGTH: Front Squat, beginning with triples, up to a peak of 1. METABOLIC CONDITIONING: 15-12-9-6-3 reps of: Front Squat (135/95)/Toes to Bar – 15 minute cap.
If you can’t clean the rx’d load, you can’t use it for the metcon. Use a weight you can confidently clean…and then make sure you learn to clean in Intro to Olympic Weightlifting this Sunday from 10am-1130am.
The video below is from the founder of CrossFit, Greg Glassman: We’ve all been there – and if you haven’t tried it lately… try doing a metcon alone – we’re all here to push each other, we all make this gym better – if you’re not here, you’re not just shorting yourself, you’re shorting this team!
ON RAMP with Liz at 630pm:
SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side. MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats SKILL: The Russian Kettlebell Swing METABOLIC CONDITIONING: AMRAP in 8 minutes of: 3 Kettlebell Swings, 3 Toes to Bar, 3 Jump Squats
The real glory is being knocked to your knees and then coming back. That’s real glory. — Vince Lombardi
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, til 5 past. MOBILITY: SCM/Lower Trap Stretch, 30 seconds, each side. Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 30 seconds each side. DYNAMIC WARM-UP: Double Under Practice and/or Skill Work, 3 minutes. STRENGTH: Front Squat, beginning with triples, up to a peak of 1. METABOLIC CONDITIONING: Complete AMRAP in 5 minutes: 5 Front Squats (75% of your peak set), 10 Hand Release Push-ups. Then, at the end of 5 minutes, immediately complete AMRAP 5 minutes of Double Unders.
If 75% of your Front Squat is less than 85lbs. you must default to using a kettlebell to goblet squat for the metcon. If you cannot clean 75% of your Front Squat you may not use the rack but you must instead move to the lightest weight you can clean to complete for metcon. If that weight is lighter than 85lbs. you must default to using a kettlebell to goblet squat.
If you cannot do double unders, you must try to get at least 1 Double Under for 5 minutes. No singles are allowed.
ON RAMP, with Liz, at 630pm, basement:
SELF-MYOFASCIAL RELEASE: 10 minutes to learn what you can do with a tennis ball that will make your shoulders feel MUUUUUUUCH better. MOBILITY: Pec Roll, 1 minute each side. Band Overhead Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 5 Spiderman Steps each side, 10 total Prisoner Lunge Steps, 10 reps of a Goblet Squat, AMRAP plank for 1 minute. SKILL WORK: The Single Arm Press, and Push Press METABOLIC CONDITIONING: AMRAP in 12 minutes of: Right Arm Push Press – 6 reps, Left Arm Push Press – 6 reps, 12 steps of an unweighted Walking Lunge, 12 Goblet Squats with the Dumbbell or Kettlebell you are Push Pressing.
The load for the push press should be something you can strict press 5 times.
Wanna be a better runner? How about trying to be better at running a little bit? CROSSFIT ENDURANCE is at 530pm tomorrow!
We have some very special coaching going on tomorrow… Chris will be coaching the morning and the noon and then, due to some family commitments he has been called away to the shore for the rest of the week. As such, at 530pm Tim, (YUP, THAT TIM) will be coaching with Jim (YUP, THAT JIM). Things might get weird. Sammy will coach the 630pm.
SELF-MYOFASCIAL RELEASE: Foam Roll or PVC to IT Bands, also Lax Ball with PVC to Upper Traps, until 10 past. MOBILITY: Band Assisted Rack Stretch, 1 minute each side. SCM Stretch, 1 minute each side. DYNAMIC WARM-UP: Take about 15 seconds with each movement: Arm Swings, Leg Swings, Hip Swings, Jump Squats STRENGTH: Front Squat, beginning with triples, up to a peak of 1. ASSISTANCE WORK: Natural GHR, with a partner, complete 3 sets of 10. METABOLIC CONDITIONING: AMRAP in 5 minutes: Double Unders.
Scores from Monday. “Death By Thrusters”
Top men’s scores: 1) Hunter, 16 + 5 2) Big Jim, 12 + 9 3) Lux, 12 + 1
CrossFit Center City 
