Tag Archives: burpees

Friday, 8/10/12

9 Aug

Some reading for the weekend:

32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!

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.


ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).

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


5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)


BUSY Saturday.

19 May

Tuesday, 5/15/12

14 May

CONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class)
(click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm

Don’t forget that Registration for Summer Camp is officially OPEN!

To learn how to flex your mind – sign up today for Annie’s Mental Strength Seminar (THIS SUNDAY afternoon!)

Keep your mind open: keep your body and movements as free as possible. An open mind is not one that is easily filled with every bit of nonsense that is current. It is one that has not fixed on concrete ideas about anything, a mind that reflects, seeks, and basically, yearns for knowledge, improvement, success, and in the case of the last lets nothing stand in the way of achievement, leaves no stone unturned, no experiment untried. Percy Cerutty, pioneering running coach

FIRST TIME COMPETITORS at Regionals talk about their experience below.  Record made it this year after less than a YEAR total of CrossFit – where do YOU want be by next year? The best time to start, is now.

Anna and Record battle it out last year at the Battle of the Bands.


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 3.

Thursday, 2/23/12

22 Feb

Tomorrow, if you are part of CFCC’s CrossFit Games Open Team (CFCCCGOT) – you will be able to complete the workout tomorrow 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.

Wednesday, 11/9/11

8 Nov

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.

Tuesday, 9/27/11

26 Sep

You have until the end of today to email me about entering the Body Change Composition Challenge for this coming season. This will not happen again until probably about January – to find out more about how you can hop on the HEALTHIEST band wagon ever… read more here.

Is this you? If so, fret not.  That’s what CFCC BCCC’s are for!

There are lots of reasons why eating Paleo, or at least eating more REAL food will NOT break the bank (contrary to popular opinion) – recall how much you spend on a pizza and a beer and then read what this man has to say about eating clean and economically at the same time.

I'm sure lots of people have thoughts about burpees - some appropriate, and some not as appropriate - these were Dave Vanore's thoughts mid-wod today... and we kind of love him for it.

SELF-MYOFASCIAL RELEASE: Lax Ball Quads, IT Band, 5 minutes.
MOBILITY: Pec Roll, 1 minute each side. Band Pec Stretch, 1 minute each side. Overhead Band Stretch, 1 minute each side.
DYNAMIC WARM-UP: For 5 minutes, practice Ring Support and static holds in the bottom position of the Ring Dip. Between attempts, Ball Slam x 2.
STRENGTH: Ring Dip, up to a peak of 2.
METABOLIC CONDITIONING: “Power Elizabeth” 21-15-9 reps of: Power Clean/Ring Dips
*15 minute cap, even if you are rx’d*
*Those who have not yet moved to the floor for the clean should sub Russian Kettlebell Swings of an appropriate load*

ON RAMP at 6pm with Erin:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings/Glutes, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Samson Stretch to Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: For 10 minutes, work on a perfect Box Jump – light landing, hips back, chest up, weight in the middle of the foot and knees tracking with the toes.
SKILL WORK: The Russian Kettlebell Swing
METABOLIC CONDITIONING: For time, 30-20-10 reps of: Kettlebell Deadlift, Box Jump

GYMNASTICS with Sammy at 730pm:

Skill: Bar levers & Handstand Pushups
5 rounds for time:
5 strict handstand pushups
5 strict toes-to-bars

Monday, 9/26/11

25 Sep

You can’t out train a bad diet!  Heard that one before? Take it real seriously this time by checking out the 30-day Body Change Composition Challenge set to kick off on October 1st.  If you’re genuinely interested in making a real change in your performance and body composition… this challenge is for you!

It’s Monday. No excuses. Get your week started off right – get in here!

The best day of your life is the one on which you decide your life is your own.  No apologies or excuses.  No one to lean on, rely on, or blame.  The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it.  This is the day your life really begins.  -Bob Moawad

SELF-MYOFASCIAL RELEASE: Lax Ball, 5 minutes.  Anywhere you feel tight.
MOBILITY: Spiderman Stretch, 1 minute each side.  Barbell Assisted Thoracic Extension, 1 minute.
POWER: Squat Clean, up to a peak of 2.
METABOLIC CONDITIONING: “Jeremy” 21-15-9 reps of: Overhead Squat (95/65), Burpees.