Tag Archives: Fitness

TUESDAY, 10/11/11

11 Oct

Previous Fran times 🙂

A great idea: Magic Sauce from 101 Cookbooks.

It’s not Pizza. 🙂 But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu.

Damoun, looking SOLID in the Russian Kettlebell Swing.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 perfect kettle bell swings, 3 pull-ups (use the band you will use for Fran), 3 kettle bell thrusters. Use a kettle bell that’s light to you.
SKILL WORK: Kettlebell Snatch
METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65), Pull-ups

GYMNASTICS with Sammy at 730pm:

Wanna learn to kip? Tonight’s the night!

Skills: Iron Cross + Kipping (pulling skills)

5 rounds for time:
5 band assisted iron-cross-outs
15 knees-to-elbows

Dan hits three PRs in one day during a visit. Fun times. 🙂


Friday, 10/7/11

6 Oct
It’s the last day of PEAK WEEK!  Did you PR this week?  What were your favorite lifts of this cycle?  Post to comments!
Where will I get my carbs on a Paleo Diet?  From Diane of Balanced Bites.
SELF MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.  Lax Ball plus Glute Bridge to Upper Traps, 1 minute each side.  Lax Ball to Lower Traps with Rotation of Arm as needed, 1 minute each side.
MOBILITY: Pec Roll, 1 minute each side.  Band Around Shoulder, Hand “Handcuffed” Behind Back, 1 minute each side.  Band Overhead for practice with External Rotation of Shoulder, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
ACTIVATION: With a partner, Medball Chest Throws – 3 minutes.
METABOLIC CONDITIONING: “Lynne” 5 rounds for max reps of: Bodyweight Bench Press (or what you used 3 and 2 weeks ago), Pull-ups (Strict or Kipping, take your pick!  People with shoulder injuries be aware Strict is safer for this workout.)

Thursday, 9/29/11

28 Sep

Uncle Eddie’s Spiral Meatloaf

Doing Paleo on a Budget

5 Fats you should be cooking with but may not be.

If it doesn't seem a little crazy... it's probably not worth doing!

SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or if while you are waiting for your Coach to watch your set you find you have time, stretch your gastroc/soleus and lax ball your feet.
STRENGTH: Sumo Deadlift, sets of 2.
METABOLIC CONDITIONING:Tabata Row. Make sure you record your score!

ON RAMP with Chris at 6pm:

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 1 minute each side.
MOBILITY: 1 minute Hang on the Pull-up Bar, alternate hand positions as needed (hands face you, hands face out, hands wide, hands close)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP and ACTIVATION: For 5 minutes: Wall Ball Slam (2 Reps) followed by 10 steps of a Walking Lunge * focus is on absolutely perfect driving position for walking lunge – drive from the heel, keep the chest up *
STRENGTH: Pronated Pull-up, work up to a peak of 1.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Burpees, 30 Steps of a Walking Lunge.

GYMNASTICS with Sammy at 730pm:
Skill: Single-arm handstand & Bridges (Back limber, kick over, back walk over)
3 rounds for time:
10 handstand thigh slaps
20ft bridge walk
20 hollow rocks

Monday, 9/19/11

18 Sep

Start your week off right – get in here!

Videos from the make-up CrossFit Total coming soon – PRs ALL over the place. 🙂  Aaaaand, congratulations to the runners of the Rock and Roll Half Marathon – you all were inspirational!

Tomorrow begins the next Oly cycle at CFCC.  I’m so excited to watch all your progress.  You should all have received specific programming plans from Coach Jim.  If you haven’t yet, let us know.  And if you haven’t paid your dues yet, please do so by tomorrow!

The next Body Change Composition Challenge begins Monday, the 24th – expect to hear more details about this soon!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Quads, 1 minute each side.

MOBILITY: Samson Stretch Variations, 1 minute each side.  Spiderman Stretch, 1 minute each side. Band Assisted Rack Position Stretch, 1 minute each side.

DYNAMIC WARM-UP: Thumbs up Air Squats, 1 minute, for perfection.  Jumping to Landing, 1 minute, for accuracy.  Jump Squats, 1 minute, for speed in the turnover.

POWER: Squat Clean, up to a peak of 1.  Cleans will be from the floor if positioning is good and from the Hang for beginners.

METABOLIC CONDITIONING: With a partner: 8 total rounds of: 4-Point Side Shuffle Run, 80ft. Farmer’s Carry (2 x 2 pood/2 x 1.5 pood), 80ft. Sprint – 8 total rounds must be completed, each partner completes 4 rounds each, alternated.  Score is total time of 8 rounds.

Friday, 9/16/11

15 Sep

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.

OUR CURRENT CYCLE + new announcements about Class Times!

11 Sep

MONDAY – Squat Clean (2-1-2-1)
TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations
WEDNESDAY – Sandbag Dominant (longer time domain metcon)
THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations
FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations
SATURDAY – Partner WOD (longer time domain metcon, see below!)
SUNDAY – No regular CF but gymnastics sessions (see below!)

Where there are numbers in parentheses, this is the rep scheme per week.  So that next week on Monday you’ll be singling your squat clean and the week after that on Monday you’ll be doubling your squat clean. 

New Classes on the schedule:

Tim is now teaching Yoga (CROGA = CrossFit + Yoga!) on Wednesdays at 730pm instead of Sundays.

Chris is now consistently on the schedule for Wednesday mornings, 6am, 7am, and 8am.

Liz is back to teaching a Saturday at 9am class (welcome to Fall, CFCC!)

Sammy will no longer be teaching Gymnastics on Saturday but will instead of teaching Gymnastics on Sunday at 9am and 12pm.

Erin will be teaching an Intro to Olympic Lifting class on Saturday at 12pm.  There will not be a metcon in this class but there will be a LOT of work on the Olympic Lifts!  This class will run until the first weekend of December.

Saturday, 8/27/11

26 Aug

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.—James A. Garfield

The CrossFit Total is almost here… stay tuned to the blog (and Facebook) for any changes but otherwise, as of right now, the Total is still on.

If you’re going to be stuck inside this weekend, why not eat food that will make you feel great AND taste good? Here are three must haves for the weekend:

1. Kale Chips, quite possibly one of the healthiest snacks ever.  Or maybe just something like this Hummus and Cracker recipe (WHAT?!?!).

2. Canned Tuna, Beef Jerky, or maybe, if the electricity doesn’t go out – make something REALLY slow and tasty.

3. And if you are looking for something sweet… this is the place to get it.

RUNNING with Liz at 10am: 2-4 x 1M, rest 5:00 mins., hold 5-10 secs

ON RAMP with Liz at 11am:

Self-Myofascial Release: Lacrosse Ball to Feet, and Calves, 5 minutes.

Mobility: Spiderman off the box, look especially for the high hamstring piece. 5 minutes.

Dynamic Warm-up: A short introduction to POSE Running with POSE drills.

Skill: The Barbell Deadlift (SUMO)

Metabolic Conditioning: Pick a load that seems like it will be about 50% of max (the Coach will pick for you if you’re not sure!) and complete: 3 rounds for total time of: 9 Sumo Deadlifts, 9 Burpees, 1 Short Loop Run.

GYMNASTICS with Sammy at 12pm:

Skills: 5 attempts for max free standing handstand hold + bridge-up (to handstand kick-over)

Metcon: 5 Rounds for time:

10 wall handstand kick ups
10 toes-to-bar
10 bridge-ups
10 rocking hollows