Tag Archives: CrossFit Center City

Friday, 8/31/12

30 Aug

LIKE OLYMPIC LIFTING?  Wanna see just how much in just one month?  SIGN UP for the hookgrip Classic! OR, if you’d just like to watch the madness go down, sign up as a spectator (it’s free!)

Weekend Reading:

From Mark’s Daily Apple. On Cholesterol, Part 1. On Cholesterol, Part 2.

Some light comedy: Tracy Jordan, Meat Machine – from CaveGirlEats.

On that note, Homemade Mayo, from Mel (see below).

What’s the deal with scaling in the gym?

A great crowd was here for author, Mel Joulwan’s book signing.
If you haven’t checked out her book, it’s a GREAT resource for eating well and enjoying it.
If you haven’t checked out her blog – you should definitely do that right now!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

DYNAMIC WARM-UP: 1 minute with each: Spiderman Stretch, Jimmy Buffetts (don’t forget, these should be done in a FULL lunged position), Lunged Windmills.

SKILL WORK: Strict False or Neutral Grip Muscle-up using Bands or Rings.

STRENGTH: Back Squat, up to a peak set of 5.

METABOLIC CONDITIONING:

AMRAP in 10 minutes of:

3 Strict Muscle-ups

3 Rolling Pistols Each Leg

3 Strict Handstand Push-ups

*use bands if rings are available for you to do so. If not, or if your shoulders require something a little different, simply complete 3 tough pronated grip pull-ups.

Pull-up scores from our half day 🙂

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).

METABOLIC CONDITIONING:

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

“WINDSCHATTEN”

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!

Wednesday, 3/15/12

14 Aug

CROSSFIT ENDURANCE (Running) with Liz at 630am.

CROGA with Tim at 8am.

HYBRID OLY IS CANCELLED FOR TOMORROW.

CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.

INTRO to OLY with Sammy, 530-7pm.

GYMNASTICS with Sammy, 730pm.

FOUNDATIONS with Liz at 630pm.

CFCCEats.  And the kinds of food and feelings (!) you can look forward to during the upcoming BCCC!

What is earthing?  Or… why being barefoot kind of makes everything right with the world.

Wale, getting low in the Back Squat on Monday.
LIFT BIG or GO HOME…

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders/Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: 1 rep each side of: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling. Then, 10 reps of CrossFit Football style BURPEES.

STRENGTH: Conventional Deadlift, up to a peak of 2.

METABOLIC CONDITIONING:

5 Rounds for time of:

5 Deadlifts (275/185)

10 Burpees

*if you cannot complete this as rx’d – use 75% of your peak of 2 for the day.

For your previous score(s) on this WOD check out past blog posts.

Sunday, 8/12/12

11 Aug

CROGA at 10am, with Tim.
WORKOUT OF THE DAY at 11am, with Tim.
INTRO to OLY with Jim, 12-130pm.
ADVANCED OLY with Jim, 2-4pm.

4 frames of the kipping pull-up.

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Coaches’ Choice, 5 minutes.

DYNAMIC WARM-UP: Agility Ladder Fun, 5-10 minutes.

METABOLIC CONDITIONING:

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (in our case 500m, but it’s an out and back run on Chestnut – just to 11th and back).
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Past times we’ve completed “Nicole” along with tips for doing so 🙂

.31 miles or roughly 500m

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!

WORKOUT OF THE DAY:

SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster

METABOLIC CONDITIONING:

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)

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.

DYNAMIC WARM-UP: 27 Squats.

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

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

FOR QUALITY:

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)

Thursday, 8/2/12

1 Aug

HYBRID OLY, with Sammy, 7-9am, 530-730pm.
ADVANCED OLY, with Jim, 9-11am, and 730-930pm.
CROGA, with Tim, 1-145pm.

CROSSFIT LOVE’S SUMMER CLASSIC is at The Piazza on this weekend – we’ve got a few athletes competing and it’s sure to be a fun night for all – bring you and yours, and come out on Saturday!


Giulia single-arm swings the kettlebell. Reasons to come in EVEN if you’re injured: 1) we will NEVER tell you to work through an injury – that’s dumb. 2) we can work AROUND your injury as long as you are willing to acknowledge that even though you REALLY like powercleans if you just had shoulder surgery – maybe you shouldn’t be landing heavy loads on your SHOULDERS) 3) moving around can not only keep you motivated to be better, but it has also been shown to be a huge predictor of whether or not you will RECOVER from your injury – moving fresh blood/resources to areas you can’t move is a GOOD thing! 4) staying on a schedule is a BIG part of being able to never have to struggle with coming back to one!
If you are EVER injured –
PLEASE EMAIL US
– we do keep a written record of all of these things and do our very best to stay on top of them!

 

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Serratus Anterior, 2 minutes.

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

DYNAMIC WARM-UP: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs). Inchworms.

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

METABOLIC CONDITIONING:

Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

*if no HSPU, perform PUSHUPS – the Coach reserves the right to cut your set if it has the potential to HARM you – if you don’t want to be scaled down – PERFORM PERFECTLY – NO EXCEPTIONS.

 Breathing during lifting – it’s a PRETTY important skill to learn.