Tag Archives: Back Squat

Monday, 8/20/12

19 Aug

CROSSFIT ENDURANCE with Liz, 630am.

HYBRID OLY with Jim, 7-9am and 530-730pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

CROGA with Tim, 1pm.

FOUNDATIONS with Erin, at 630pm.

GYMNASTICS with Sammy, at 730pm. 

IT’S PEAK WEEK??? 

This is the week of singles at CFCC – if you haven’t grabbed a log book of some sort for yourself – DO IT!  You’ll want to remember the numbers from this week!

SELF MYOFASCIAL RELEASE: Lax Ball Glutes and Lower Leg, 5 minutes.

MOBILITY: Wall Quad Stretch, 1 minute per side. Spiderman Stretch, 1 minute per side.

DYNAMIC WARM-UP: Using a 30ft. pass: Bear Crawl, Crab Walk, Duck Walk, Skip for Height x 3, Grapevine (both directions), Side Shuffle (both directions)

STRENGTH: Back Squat, up to a peak of 1 *record your previous on the board*

FOR QUALITY: 30 GHD Sit-ups, 30 Back Extensions – break this up as needed and work in groups of 3 to 4 to share the equipment.

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Monday, 5/14/12

13 May

Don’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!

REGISTRATION IS OFFICIALLY UP FOR SUMMER CAMP! WOOHOO!  The first 10 sign-ups get $50 off!

Squat like your momma made ya!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm

HYBRID PROGRAMMING for today is here.

FOUNDATIONS for today is here.

GYMNASTICS for today is here.

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one).  If you fail on your first and would like to attempt a second, feel free to use your second attempt for this.  If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.

The last time we did 20-rep Back Squats.

Monday, 5/7/12

6 May

Got a CFCC recipe and pic?  Send it to me at erin@crossfitcc.com – the due date is Friday, May 11th. The 3 best, and 3 worst, win a cooking lesson dinner (FREE!) with Arrus, myself, Meghan and Abbey!  Enter ASAP!

For more information on the CrossFit Games Mid-Atlantic Regionals.

CROGA at noon with Tim
A 330pm Class!
FOUNDATIONS with Tim at 630pm
GYMNASTICS at 730pm

The women’s winner of the Mid-Atlantic Regionals, Jenn Jones, in the warm-up area.

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WORKOUT OF THE DAY: 

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP 3 minutes of Back Squat (225/135) immediately followed by an unbroken (hands off the bar, or feet resting – you may rest in the hang) set of kipping pullups. Submit both scores.

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FOUNDATIONS at 630pm with Tim:

SELF MYOFASCIAL RELEASE: 5 minutes of “Ask the Coach” – where are you sore? Let us address your recovery needs specifically!
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Front Squat, 5 sets of 5.
METABOLIC CONDITIONING: 3 attempts at 500m Row. Rest as needed between sets.

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GYMNASTICS at 730pm with Sammy:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 4 minutes
MOBILITY: Band assisted rack stretch, 1 minute each side; Trap & rhomboid stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: cat camels, 10 reps; floor leg lifts (lower to hollow), 5 reps; changing grip push-ups, 10 reps; arm circles, 10 reps each way
BALANCE/STABILITY: Headstand, 1 minute
SKILL: Kipping Handstand Push-Up
METABOLIC CONDITIONING: Reps for time:
15 kipping handstand pushups
15 ring rows
15 burpees
20 hollow rocks
10 kipping handstand pushups
10 ring rows
10 burpees
20 hollow rocks
5 kipping handstand pushups
5 ring rows
5 burpees
20 hollow rocks

Wednesday, 3/14/12

13 Mar

From Adam Scheiner. Don’t take yourself too seriously 😉

For a better example of how to lift a barbell:

Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.

SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.
METABOLIC CONDITIONING: “FIGHT GONE BAD”

“Fight Gone Bad”

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)

CHECK THE LINK BELOW FOR YOUR PREVIOUS SCORE!

All the previous times we’ve done Fight Gone Bad.

Monday, 1/16/12

15 Jan

The Deadline to sign up for the CrossFit Total is this Wednesday.  Sign up at the gym!

Look what was on TV yesterday 🙂

 

MOBILITY is at 730pm – flexibility gets you PRs!

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: One round of: 10 reps of: Cat Camel, Hip Swings, Leg Swings, Arm Swings, Squat to Stand, Jump Squat
STRENGTH: Back Squat, peak of 3.
METABOLIC CONDITIONING: Tabata Box Jumps (24/20)

Friday, 10/21/11

20 Oct

If you’re interested in catching a ride to see the meet tomorrow please let us know by noon today (Friday!)

If you lift barbells you have to read this.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate.

– Henry Rollins

Meg. Z - showing off a great position for the bar to be in while back squatting.

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Glutes, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: 10 Spiderman Steps, 10 Prisoner Lunges, 10 Adductor Mobs
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 3 rounds, 1 minute at each station, each round for max reps of: Back Squat (135/95), Box Jumps (30/24), Single Leg Squats (alternate legs), Rest.

Tuesday, 9/6/11

5 Sep

Below is one of my FAVORITE photos that Ramsey took of the CrossFit Total this past Saturday. Did you miss it? You can now sign up for the alternate date on Sunday, September 18th.

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps (while glute bridging to manage pressure), 1 minute each side.

MOBILITY: Band Overhead, 1 minute each side.  Band Pec Stretch, 1 minute each side.  Floor Pigeon Pose, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 5 Spiderman to Stand Steps (each side), 5 inchworms.

METABOLIC CONDITIONING: “CINDY” : as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats.

*** extra credit *** You may opt to do CHEST TO BAR “CINDY”. 

GYMNASTICS with Sammy at 730pm:

Skill Work: Rope Climb Technique +  Hand Balancing (you pick the skill: handstand pushups, single-arm handstand, free-standing handstand, handstand walking, etc.)

Met-Con: 3 rounds for time of
10 handstand thigh slaps
15 burpees
1 rope climb

ON RAMP with Erin at 6pm:

SELF MYOFASCIAL RELEASE: Foam Roll everythang, 10 minutes.

MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.  Band Assisted Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 10 steps Prisoner Lunges, 10 Spiderman steps, 5 Squat to Stand.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Back Squat, work the movement for 15 minutes.

METABOLIC CONDITIONING: Complete 5 rounds for time of: 5 Single Leg Squats each leg, 60ft. Bear Crawl.