Tag Archives: Benchmarks

Sunday, 9/9/12

8 Sep

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.


HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!


Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.


3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!



Sunday, 9/2/12

1 Sep

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready!

Intermittent Euphoria.  From Mark’s Daily Apple.

Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome).

CROGA with Tim at 10am.

WORKOUT OF THE DAY with Tim at 11am.

INTRO TO OLY with Jim, 12-130pm.

ADVANCED OLY with Jim, 2-4pm.

Mara, mid double under.


SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

DYNAMIC WARM-UP: Learn the Movements.


FIGHT GONE BAD, EXPLAINED (see below).  Please note, we will use Kettlebell Sumo Deadlift High Pulls in place of Barbell High Pulls.  Risky shoulders, and new folks should Kettlebell Sumo Deadlifts only.

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. Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75/53 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75/53 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.

Scores from Saturday -Elements, Gymnastics, Foundations, and the Workout of the Day – Alyssa, Mel, Cathryn, and Gabby – be sure to pick up your copy of “Well Fed” from Ave on Tuesday!

Saturday, 8/25/12

24 Aug

Our schedule’s a little different today. To make doubly sure you show up at the right time, just sign up on Mindbody like you ALWAYS should. 🙂

INTRO to OLY with Jim, 1030-12pm.

WORKOUT OF THE DAY, with Erin, 11am.

HYBRID OLY with Jim, 12-2pm.

ADVANCED OLY with Jim, 2-4pm.

Real Talk for the Weekend: 10 Reasons Why You FAIL.

3 Cues you may hear us use that even if you DON’T you should be thinking from Eric Cressey.

Losing Control and Letting GoHow it Makes YOU a better athlete. – from the CrossFit Journal.

Jan, mid-double under. The best double unders have the hands relatively in front of the body and elbows close. The rest of the body should be relaxed and the hips should stay open as much as possible. Good movement doesn’t just make you healthy, it makes you faster! Pay attention to the small stuff!

SELF-MYOFASCIAL RELEASE and MOBILITY: As needed til 10 past.

DYNAMIC WARM-UP: Learn the movements.


“Filthy Fifties”

*45 minute cap* AND you may choose to scale this to “Dirty Thirty” if you’d like.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

A little Filthy Fifties history (previous times).

Friday, 8/24/12

23 Aug

Please remember – the ONLY classes today (due to Summer Camp) are the 6a, 7a, and 8a.  Go to bed early and get in here!  For those of you that are bummed about this – don’t be… a CRAZY workout worth resting for is TOMORROW’S Workout of the Day.  Sign up for the Saturday, 11am session – it’s going to be a fun time!

For those of you who were sad about not being able to peak your Front Squat this week due to the absence of so many of our Coaches this Friday… sign up for Sunday’s general session (at 11am) – the programming will be simply finding a peak of 1 for the FRONT SQUAT… you will also be permitted to hang around after this session for a little while and double under, practice pull-ups or row (no weight-bearing movements allowed). We hope this helps!

Your audacious life goals are fabulous. We’re proud of you for having them. But it’s possible that those goals are designed to distract you from the thing that’s really frightening you–the shift in daily habits that would mean a re-invention of how you see yourself.

Lucy set up in the rack position for the Front Squat during a metcon.

SMR: Lax Ball Feet, 3 minutes. Lax Ball Anterior Hip and VMO (Inner Quad), 3 minutes.  Glutes, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side.


STRENGTH: Front Squat, up to a peak of 1.

METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (95/65), Pull-ups

Previous “Fran” times.

Thursday, 8/23/12

22 Aug

So many of our CFCC Coaches will be away this weekend that we’ve had to make some pretty big changes in the weekend schedule – please check out MINDBODY ahead of time and remember that we do REQUIRE that you sign up for classes that you wish to attend.  Also, please note that the 6am, 7am, and 8am, will be the only available classes that you may attend THIS FRIDAY.  The rest have been cancelled.  We promise this doesn’t happen, like EVER. This weekend’s a bit of an exception, and your patience (and your attendance to Saturday’s GRUELING Workout of the Day…) is greatly appreciated!

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1pm and 6pm.

Interested in CFCC’s perspective on Nutrition and Performance?  Sign up for the Nutrition Seminar that is FREE for members on MINDBODY under “SEMINARS”.

Noticing that someone is consistently making you want to work hard in the gym every day?  Seeing that some person is always putting your weights away for you before you even notice?  We want to know who these people are and GIVE THEM A FREE MONTH OF CFCC!  Every month, one fantastic “Member of the Month” will be crowned based on YOUR VOTE ALONE – if you know who you want to see reap the benefits of being awesome send an email to info@crossfitcc.com!

If you haven’t heard yet, Coach Chris is in Australia for the next few weeks.  We apologize for the awkward schedule until he gets back – but look forward to seeing lots of updates from Chris in return for his time away!  If you’re looking for a little time away… check out TrapDoorAthletics, purveyors of all things fun and nature-like outside of the box.

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 2 minutes.

MOBILITY: Partner Assisted Lat Stretch, 1 minute per side. Pec Stretch, 30 seconds with “Y” and “T”

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up

STRENGTH: Barbell Press, up to a peak of 1

METCON: “Jeremy” 21-15-9 reps of: Overhead Squat (95/65), Burpees

Previous Jeremy scores are HERE.

Friday, 8/17/12

16 Aug

A little weekend reading:

1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER!

2. CROSSFIT, it’s not for everyone. – seriously, not joking.

3. Eggs, Cigarettes – you saw the study, now read about it so you don’t sound silly.

4. 5 Tips to Improve Your Deadlift – from Tony Gentilcore. IN PREPARATION FOR THE TOTAL!

5. Our new and improved CFCC Staff Page – you’ll notice a few new additions!  Stay tuned for more info!

The top of the thruster. If you don’t look like this – you’re not done yet.

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch. Wall Quad Stretch, 1 minute each side. Femur out of Butt Stretch, 1 minute each side.

DYNAMIC WARM-UP: 27 Squats. http://www.youtube.com/watch?v=wXkh8ofejc0

STRENGTH: Front Squat, up to a peak of 3.


“Death by Thrusters” at 135lbs./95lbs. 

Every minute on the minute do one more thruster. 

For example, in minute one, complete 1 thruster, in minute two, 2 thrusters, in minute three, 3 thrusters, etc…  when you can no longer complete the number of thrusters in the minute given, you are done.  Record the number of minutes you DID complete PLUS the number of thrusters you completed in the last minute before time was up.


Thursday, 8/16/12

15 Aug

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, from 9-11am and 730-930pm.
CROGA with Tim at 1pm and 6pm.

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” -Wayne Gretzky (Don’t wait to be better to get here – just GET IN HERE!)

Looking for some good recipes and easy cooking demos to gear up for the BCCC in September?

Some intriguing thoughts on how we think about time, from Balanced Bites.

New member, Dan, gives Tim “the look of death” upon Tim’s suggestion that he keep his elbows up during the Front Squat. We’re totally cool with “the look of death” – as long as you promise to high-five us later!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).


If you cannot yet COMFORTABLY Overhead Squat, Front Squat for today’s WOD instead.


Use your peak of 3 for the Barbell Press and complete:

AMRAP in 10 minutes:

Overhead Squat, 10 reps.

Run up the stairs at the back of the gym, or at the front of the gym (larger classes should simply split in half) – run up 3 times, run down 3 times.

More good thoughts from your fellow CFCCers on Facebook. – if you haven’t already, LIKE US!