Monday, 4/16/12

GREAT pictures from Nat Arem from CFCC’s participation in the CrossFit South Philly Rumble.  INCREDIBLE stuff from all of you!  Thinking you want to be there next year?  Thinking you want to win next year?  It all starts today!  In case you missed it, this is the plan for the next three weeks!

CROGA at 12-1245pm and 630-715pm
ENDURANCE (Running) at 530pm – TIME TRIAL: 1 mile

This week at CFCC:

Nutrition Seminar – Wednesday, 6-730pm – sign up under “Seminars” to attend!
Yoga for Lift-Off with Gina Stickney – Saturday, 1-3pm – an awesome opportunity to learn through theory and practice what Anusara Yoga can do for advancing your posture in life and in lifting! Space is limited – sign up today!

Team Lead Pipe is happy. Photo by Nat Arem.

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 1 minute. Lax Ball, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds with each: Hip Swings, Leg Swings, Spiderman-to-Stand
ACTIVATION: Box Jump, peak of 1 – 5 minutes.
STRENGTH: Front Squat, up to a peak of 3.
METABOLIC CONDITIONING: For time: 100 American Kettlebell Swings (32/24/16/12kg – pick your load and compare your time to others using your load). 10 minute cap. *if you have not yet learned the American Kettlebell Swing, stick to the Russian Swing.

Tuesday, 1/17/12

Eczema and Gluten?

Have questions about the “restrictions” of the Paleo Diet? – check out the Whole9 Resources Page.

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent. – Martin Luther King, Jr.

Miller showing off a great top position for the press.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Wall Quad Plus Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Kettlebell Snatch Review – all members of CFCC who haven’t been members for more than a month may stay with the two armed russian kettlebell swing for the workout and simple perform 21, 15, 9 swings total. If your bell is still crashing during skill work, perform the two armed russian kettlebell swing for the workout.
STRENGTH: Press, peak set of 3. DO NOT GO TO FAILURE.  DO NOT ATTEMPT SETS THAT YOU DON’T REALLY BELIEVE YOU WILL GET 3 REPS OF.  Just saying. 🙂
METABOLIC CONDITIONING: “Sprocket” 21-15-9 reps of: Kettlebell Snatch (1.5/1), Pull-ups.

Two great tips on the Kettlebell Snatch.

TUESDAY, 10/11/11

Previous Fran times 🙂

A great idea: Magic Sauce from 101 Cookbooks.

It’s not Pizza. 🙂 But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu.

Damoun, looking SOLID in the Russian Kettlebell Swing.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 perfect kettle bell swings, 3 pull-ups (use the band you will use for Fran), 3 kettle bell thrusters. Use a kettle bell that’s light to you.
SKILL WORK: Kettlebell Snatch
METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65), Pull-ups

GYMNASTICS with Sammy at 730pm:

Wanna learn to kip? Tonight’s the night!

Skills: Iron Cross + Kipping (pulling skills) Metcon: 5 rounds for time: 5 band assisted iron-cross-outs 15 knees-to-elbows

Dan hits three PRs in one day during a visit. Fun times. 🙂

Saturday, 6/18/11

There’s a Nutrition and Goal Setting Seminar at 10am this Sunday – sign up on the calendar to attend!

Question: Which two newbies have FULLY accepted that they LOOOOOVE CROSSFIT? From left to right: Joe, Emma, Nancy, or Yang/Dave?

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Lat Pulls, 1 minute each side. Band around Shoulder, hand behind back, head leaned away, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 Rocks in every Wrist Stretch, 10 Spiderman Steps, 10 Squat to Stands, Skip 60ft, for length, for height x 2 for each, 1 60ft. Bear Crawl.

METABOLIC CONDITIONING:

4 Rounds of 1 minute at each station:

Kettlebell Push Press – 1 kettlebell in each hand – (1.5/1)
Box Jump (20 inch box)
Russian Kettlebell Swing (1.5/1)
Bear Crawl (30ft.)
Rest

CROSSFIT ENDURANCE (at 1oam with Liz):

Time Trial: 800 m

GYMNASTICS (at 12pm with Sammy):

Kinesthetic Awareness: Cartwheels/Round Offs 

MetCon: 5 Rounds for Time:

Short loop run with jumprope

7 Cartwheels

Tuesday, 5/3/11

If you haven’t seen it yet…

SMRoD: Lax ball to hip flexors, 2m each side.

Static Stretch: Wall quad stretch, 1m each side.

Warmup: 21-15-9 reps: Cat camels, arm circles, easy pushups, squat to stands, toy soldier steps, duck walk steps, glute bridges.

WoD:

3 rounds for time (135/95lbs):

10 overhead squats

10 front squats

10 back squats

20 pistols (bodyweight)

*RXd weight is 135/95lbs. All weight from taken from floor.

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GYMNASTICS (at 730p):

Kinesthetic Awareness: Free standing handstand practice

Strength: Muscle-Ups

Metcon:
For time:
400m run
20 burpees
10 muscleups
20 burpees
10 muscleups
20 burpees
400m run

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KETTLEBELLZ: (at 730p)

jogging warmup

“AMERICA RULES”

100 kettlebell swings

50 pullups

40 spiderman pushups

30 wipers

20 burpees

10 atomic situps

snatch size kettlebell for swings and atomic situps, two snatch sized bells for the wipers.

finish with stability holds (glute bridge, side plank, plank)

Saturday, 4/30/11. WoD.

PLEASE NOTE! The final WoD for the Crossfit Games Sectionals open will be coached by Greg at 10am.  NOT AT 2pm!

CFCC WoD:

SMRoD:  Lax ball to bottom of the feet.  2m each side.

Mobility Circuit of the Day:  3 rounds:  8 cat camels, 8 reverse lunges with twist (dynamic hip flexor stretch), 8 arm circles each way, 8 wallball slams, 8 squats.

Metcon: “Kelly”

5 rounds for time

Run 400m

30 box jumps, 24″/20″

30 wallball shots

CFE WoD (Taught by Liz at 10am):

CFE Warm-up: push-ups, spiderman steps, walking downward dog, inchworm to squat

Drills: figure 4, falling, cadence

Wod:  3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats

Kettlebells (Taught by Jay at 11am):

jogging warmup (weather permitting)

goblet squat x 10

wall squat x 10

jump squat x 10

hand release pushup x 10

STRICT PRESS

work up to peak set of 2/3.  DO NOT HIT FAILURE.

METCON:

2 short loops, then:

5 rounds:

1 min tempo snatch/clean

1 min fast snatch/swing

1 min max pullups (strict if possible, kipping is ok)

1 min burpees

30 seconds rack hold each side

then, 2 short loops.

Gymnastics (Taught by Sammy at noon):

Kinesthetic Awareness:

Rolls: Tuck, Straddle, Pike-Forward, Backwards

Inverted Hang

Metcon:

Reps for Time:

5 skin-the-cats

25 roll jumps

5 skin-the-cats

20 roll jumps

5 skin-the cats

15 roll jumps

5 skin-the-cats

10 roll jumps

5 skin-the-cats

5 roll jumps

Tuesday, 4/5/11. Workout of the Day.

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.

 

SMR for the Day:

It still works even if you don't make that face.

Foam roll your “lats”.

1.  Grab a foam roller.

2.  Roll around on your lats for at least 1 minute per side.

3.  Use the thick PVC pipe or lacrosse ball if the foam roller seems too soft.

 

CFCC  WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.

Conditioning:

Row 1k for time.

*To save time, Athletes should be instructed on the row and how to program the rower’s display for 1,000m before activation and strength work is done, so that they may start the row after they hit their respective peak sets.

Men should  be striving to finish in 3:20 or less, women in 3:50 or less.

Here, you can see me getting ready to slam my chest into that bar. Sometimes it's important to show the bar who's boss, even when it uses more energy than you need to. And yes, that's my "boss" face.

CFCC Met-Con Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Conditioning:

30 pull-ups

1.5k row

3x short loop run

20 pull-ups

1k row

2x short loop run

10 pull-ups

500m row

1x short loop run

 

CFCC Strength Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.  3 sets of 5 reps at 80% max (include bodyweight in this calculation).

Auxillary:  Box supported single arm kettlebell row, 3 sets of 8-12 repetitions.

 

Gymnastics WOD (7:30pm only, taught by Sammy):

Kinesthetic Awareness:

10 Minute Practice of Tuck/Straddle/Pike Up to Handstand

Strength:

Front Levers

Ring Support

Conditioning:

Tabata Plank Walk

Tabata Rocking Hollows

 

Kettlebell Spec WOD:

Linear warm-up:
wall squat 3×6
jump squat 3×6
tuck jump 3×6

Skill work: The American Swing.

*We will spend this session reviewing the american swing, and fine-tuning the hip drive/fast knees essential for speed and minimal exertion during high-rep swing work.

Conditioning:
21, 15, 9 rounds of:

american swings
jump squats

…into…

5 bear crawls (approximately 20M) for time.

Finisher:

pushup position bird dog x 50

Saturday, 3/5/11

Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD.  Gymnastics at 12pm will involve kipping instruction!  Show up if you have no idea what kipping is – you will need it!

“NUTTS”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The following WOD will be completed by partners together and everyone should be able to do this rx’d.  For example, the handstand push-ups should be able to be completed by most folks if the partner is helping by pulling the partner out of the bottom of the hspu. The Deadlift can be completed with a partner as well. Step-ups can be subbed for the box-jumps, but if this is the case, the number is doubled to 50 step-ups.  Pull-ups can be partner assisted as well – no bands should be used!  Wallball shots teams should be fine for.  One ball per team.  Women throwing the 20lb. ball throw to just below the yellow line, men throwing the 14lb. wallball should throw to the top of the drywall.  200 Double Unders can be done together as partners or 800 Singles can be subbed.  The run can be done by either partner or together.

For time:

• 10 Handstand push-ups
• 250/205 pound Deadlift, 15 reps
• 25 Box jumps, 30/24 inch box
• 50 Pull-ups
• 100 Wallball shots, 20 pounds, 10′
• 200 Double-unders
• Run 400 meters with a 45lb plate

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CROSSFIT ENDURANCE:

CFE warm-up

SMR: calves and glutes

Drills: figure 4, falling, pacing

WOD: Tabata on a band (8 rounds, 20 secs on, 10 sec off, of running while tethered to a pole by a band)

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KETTLEBELLZ:

lateral warmup

clean review and skill – snatch review and skill

metcon: 20 rounds: one hand swing, clean, front squat, two presses, three snatches. Switch sides.

This will be performed as a group, with a cadence set by the instructor. Rest will be objective, no greater than 20 seconds per round.

There will be a MANDATORY assigned buyout policy, wherein any athlete performing inferior technique due to fatigue will be assigned a buyout exercise to be announced before the workout.

tension/relaxation – 4 point stability – couch stretch – pnf stretch

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GYMNASTICS:

KIPPING!

Tuesday, 3/1/11

Welcome to March, friends! Classes tomorrow will be at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p and a 730p Gymnastics class run concurrently with a 730p Kettlebellz class.

Roasted Balsamic Beets – it’s true: pretty much everything roasted is amazing…

Yet another way to get the most out of Pork Shoulder.

Stubot. In the middle of a metcon. She worked very hard (like, for months) to achieve this position.. Well done, Stu.

ACTIVATION: 5 minutes, kb snatch, sets of 3.

STRENGTH: Press, peak set of 2.

METCON: 1minute each of 7 stations: for max reps: press @2/3p.  Strict Pullups.  Push press @2/3.  Strict Pullups.  Rest. Wallball shots.  Kipping Pullups.

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GYMNASTICS:

Warm-up: 10 minutes
cat camel
cat/wrist stretch
seated leg lifts x 10-straddle&piked
hollow/arch rocks x 10
inch worm pass x 2

Kinesthetic Awareness:
5 minutes forward/backward rolls
15 minutes freestanding handstand, handstand forward roll practice

Strength:
15 Minutes Planche progressions

Metcon:
Tabata
hollow hold
rocking hollows
wall planche

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KETTLEBELLZ:

Please remember that Kettlebellz is best taken with some kind of Vibram like shoe or shoe that has minimal support!

The Armbar – a Review by Mike Robertson

Saturday, 2/26/11

Classes tomorrow are at 9am – regular WOD, 10am – CrossFit Endurance with Liz , 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, and a regular 1pm WOD. Tomorrow’s Workout of the Day (WOD) is a CrossFit favorite, a benchmark, and a partner WOD.  There’s also kipping – lots of kipping in gymnastics!  If you haven’t learned to kip yet – today is your day!

“PARTNER FIGHT GONE BAD”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: 

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

It will be 2 person teams, one person working at a time, 2 minutes per station, 3 rounds.  Stagger start.  Prescribed weights.  Teams should record their own scores after each station.

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CROSSFIT ENDURANCE:

CFE warm-up

Drills: figure 4, falling, pacing

Strength: hopefully!  Weighted running

wod: death by 10m

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KETTLEBELLZ:

lateral warmup 

turkish getup review/skill work
windmill skill work
review snatch/hand saving

METCON:
Manmaker variant
5 RNDS for time:
10 snatches es/scale to one-handed swing (if hands are tearing SWITCH TO 2-HANDED SWING)
400-meter run

assistance:
4-point stability exercises (45s each station)
hand release T pushup (3×10)

partner stretch:
spiderman assisted
butterfly assisted

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GYMNASTICS:

Warm-Up: 10 minutes
cat camel
cat/wrist stretch
seated leg lifts x 10 (piked/straddle)
hollow/arch rocks x 10
inch worm pass x

Kinesthetic Awareness:
Forward Roll Practice-5 minutes
Tuck up/Straddle up/Pike up to handstand (with wall assistance)-10 minutes
Kipping (butterfly kipping)-15 minutes

Metcon:
AMRAP 15 minutes:
5 Candle roll box jumps
10 ring rows
15 squats