Tag Archives: Erg

Friday, 3/2/12

1 Mar

Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals!
Elements: 7am and 9am.

CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open.  Sign up on the Calendar to attend!

** Tim coaches the morning and the noon **

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glutes/Hamstrings, 3 minutes.
DYNAMIC WARM-UP: Coaches Choice, 5 minutes.
ACTIVATION: Skill Work for the American Kettlebell Swing. Work the swing in sets of 8 reps. Focus is on total body control and hip speed.
STRENGTH: Sumo Deadlift, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Row (for calories).
MOBILITY: Spend 2 minutes in the Wall Assisted Straddle from Wednesday and spend 2 minutes lax balling your glutes.

Friday, 2/10/12

9 Feb

Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm.

Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS…

What is, the PAUSE?

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: AMRAP in 5 minutes, Double Unders. If you’ve never got one before, spend 5 minutes working on your technique and trying to get one!
SKILL WORK: Review the Row.
METABOLIC CONDITIONING: Row a 2k.

Saturday, 12/31/11

30 Dec

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!

Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email crossfitcc@gmail.com with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!

Regular Session, 9am:

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

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.  Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.

DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.

METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)

*20 minute cap.

10am CrossFit Endurance with Liz:

6×3:00 mins on, 3:00 mins off

10am On Ramp with Erin:

SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.

MOBILITY: Partner Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch plus Overhead Reach, 1 minute each side.

DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).

SKILL WORK: Learn the Hang Power Snatch.

METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees.  Use a weight that is light – your shoulders will fatigue pretty quickly.  If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.

Saturday, 11/12/11

11 Nov

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!

Picture from CFCC PROM, by Mikem!

Stephen’s Wedding Workout (9am Class open to all members of CFCC!)

METABOLIC CONDITIONING:

With a partner.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa.  Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.

CROSSFIT ENDURANCE with Liz at 11am:

Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!

3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time

At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.

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.

5 Nov

In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together.

Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s waiting for you in the gym – all you have to do to begin is to say you want in by signing up.  Do it by Monday!

 

9am with Liz:

SELF-MYOFASCIAL RELEASE: Anywhere you’re sore for 10 minutes.
DYNAMIC WARM-UP: Short Loop Run.
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Row 1k
Push Press (135/95), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps

Only one person may be working at a time. Only one barbell may be shared between partners. Anyone doing this workout as rx’d may opt to do the workout without a partner.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, until 10 past.
MOBILITY: Band Overhead, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Short Loop Run
SKILLS: Push Press and Bar-Facing Burpee
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Run Short Loop
Push Press (65/45), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps
Run Short Loop

11am CrossFit Endurance with Liz: (remember, you’ll be on the ergs!)

4-6 6x500m, rest 2:00 mins, hold 3-5 secs

Wednesday, 11/2/11

1 Nov

At Fall Ball we will have a drawing for two FREE slots for the Olympic Weightlifting cycle (you would be entering the cycle a week late – so you’d get 5 weeks of Olympic Weightlifting). The slots will be for the hours of 4-6pm on Monday, Tuesday, Thursday, and corresponding hours in the morning on Saturday (or Sunday as a make-up day). If you’d like to the chance to win one of these slots and you ARE a member of CFCC, attend Fall Ball to enter your name!

Sign up for Advance classes and Battle of the Bands at the front of the gym!

CROSSFIT ENDURANCE at 530pm with Liz:

Wanna refine your rowing? CFE takes a turn toward rowing in the winter months – come in to hone your skills and perfect your “metcon”!

9×1 min on, 1 min off

The regular CrossFit sessions tomorrow will be coached by Chris in the morning and noon, Liz at 430pm, and TEAM TIM AND JIM at 530pm and 630pm. GO TEAM!

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: 15-12-9-6-3 reps of: Front Squat (135/95)/Toes to Bar – 15 minute cap.

If you can’t clean the rx’d load, you can’t use it for the metcon. Use a weight you can confidently clean…and then make sure you learn to clean in Intro to Olympic Weightlifting this Sunday from 10am-1130am.

The video below is from the founder of CrossFit, Greg Glassman: We’ve all been there – and if you haven’t tried it lately… try doing a metcon alone – we’re all here to push each other, we all make this gym better – if you’re not here, you’re not just shorting yourself, you’re shorting this team!

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
SKILL: The Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 3 Kettlebell Swings, 3 Toes to Bar, 3 Jump Squats

The real glory is being knocked to your knees and then coming back. That’s real glory. — Vince Lombardi