BUSY Saturday.

Monday, 5/14/12

Don’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!

REGISTRATION IS OFFICIALLY UP FOR SUMMER CAMP! WOOHOO!  The first 10 sign-ups get $50 off!

Squat like your momma made ya!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm

HYBRID PROGRAMMING for today is here.

FOUNDATIONS for today is here.

GYMNASTICS for today is here.

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one).  If you fail on your first and would like to attempt a second, feel free to use your second attempt for this.  If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.

The last time we did 20-rep Back Squats.

Monday, 5/7/12

Got a CFCC recipe and pic?  Send it to me at erin@crossfitcc.com – the due date is Friday, May 11th. The 3 best, and 3 worst, win a cooking lesson dinner (FREE!) with Arrus, myself, Meghan and Abbey!  Enter ASAP!

For more information on the CrossFit Games Mid-Atlantic Regionals.

CROGA at noon with Tim
A 330pm Class!
FOUNDATIONS with Tim at 630pm
GYMNASTICS at 730pm

The women’s winner of the Mid-Atlantic Regionals, Jenn Jones, in the warm-up area.

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WORKOUT OF THE DAY: 

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP 3 minutes of Back Squat (225/135) immediately followed by an unbroken (hands off the bar, or feet resting – you may rest in the hang) set of kipping pullups. Submit both scores.

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FOUNDATIONS at 630pm with Tim:

SELF MYOFASCIAL RELEASE: 5 minutes of “Ask the Coach” – where are you sore? Let us address your recovery needs specifically!
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Front Squat, 5 sets of 5.
METABOLIC CONDITIONING: 3 attempts at 500m Row. Rest as needed between sets.

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GYMNASTICS at 730pm with Sammy:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 4 minutes
MOBILITY: Band assisted rack stretch, 1 minute each side; Trap & rhomboid stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: cat camels, 10 reps; floor leg lifts (lower to hollow), 5 reps; changing grip push-ups, 10 reps; arm circles, 10 reps each way
BALANCE/STABILITY: Headstand, 1 minute
SKILL: Kipping Handstand Push-Up
METABOLIC CONDITIONING: Reps for time:
15 kipping handstand pushups
15 ring rows
15 burpees
20 hollow rocks
10 kipping handstand pushups
10 ring rows
10 burpees
20 hollow rocks
5 kipping handstand pushups
5 ring rows
5 burpees
20 hollow rocks

Saturday, 4/28/12

Please note that the ONLY classes today at CFCC are at 9am (regular session), 10am (FOUNDATIONS), and 11am (CrossFit Endurance – you should go – seriously, leave now…) in light of the YOGA FOR LIFT-OFF Seminar that Gina Stickney is presenting from 12-3pm! This is only $15 for members, and YES there is still room – it’s going to be a great time to kick back for a change of pace and focus on some of the particulars of your posture, your breathing, and how all of this connects to the furthering of our collective goal of WORLD DOMINATION – so come out and join us!  Sign up on MINDBODY under “Seminars”.

If Yoga’s not your style but incredibly good and pasture-raised meat is, join us at the gym on (this) Saturday morning at 830am to travel to Wyebrook Farm – and no, you don’t have to be exactly like these folks to appreciate it. 😉

Friday was a GREAT day for CFCC and reminded me, in spite of the packed classes and long day, of why I love what I do so much - you all work SO well together, and all I ever have to do (apparently) to get you to know each other better, is give you a common goal. Thank YOU, CFCC, for being the REAL thing.

9am Session: with Liz.

SELF-MYOFASCIAL RELEASE: As needed until 10 past.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: Bear Crawl 50ft., and 3 attempts at a max Broad Jump.
STRENGTH: Work up to a peak set of 1 for the Pronated Grip Pull-up.

METABOLIC CONDITIONING:

“BRENTON”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Previous times we’ve done “Brenton”

FOUNDATIONS: (10am, with Liz)

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Unders and Jump Roping – take 5 minutes to practice.
STRENGTH: Deadlift, 5 sets of 5.
METABOLIC CONDITIONING: AMRAP in 10 minutes: Row 250m x 3, and Double Under to your heart’s content. Your score is your double under amount. You are REQUIRED to have completed the 250m row three times by the end of 10 minutes.

CROSSFIT ENDURANCE: (11am, with Liz)

Meet at the gym, running drills along the way to Washington Square Park – complete the WOD at WSP, and be back at CFCC by 12pm – CFE sessions are comprehensive, personal, and an awesome way to become comfortable with the UNCOMFORTABLE!  If you haven’t tried one – you REALLY don’t know what you’re missing!

Run 4x400m, rest 1:30mins.  Bring your stopwatch!

Wednesday, 4/25/12

CROGA at 12pm and 630pm.
CROSSFIT ENDURANCE (ROWING) with Liz at 530pm
FOUNDATIONS with Liz at 630pm (first ever!)

We all begin somewhere - here, Greengas squats WELL over what she could squat when she first started CrossFit, for reps.

FOUNDATIONS:

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: 5 sets of 5 pull-ups (pick any band you like) alternated with 5 back squats (light) – take your time in this warm-up to perfect your form.
STRENGTH: Front Squat, complete five sets of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Ring Rows, 10 Air Squats

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SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Pigeon Pose, 1 minute each side. Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: (Coach picks the distance) Knee Tucks, Toy Soldiers, Skipping for Height, High Knees, Butt Kicks.
STRENGTH: Deadlift, up to a peak of 2.
METABOLIC CONDITIONING:
Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground. You may scale the HSPU today by performing partial ROM or push-ups.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.
Your score is your total number of sets.

ARE YOU GETTING YOUR TANK TOPS READY FOR FRIDAY?!?!?!

New classes on the Schedule!

Hello, friends! We’ve added a number of classes to our schedule for the month of April and until June and I just thought you MIGHT want to know about them via something other than our online schedule.  This schedule is in effect as of tomorrow morning (Thursday)!

Please note that the only regular classes that have been added are Sunday at 10am and 12pm and will be taught by Tim.

CROGA with Tim (in the DOJO/Warm-up area):

Tuesdays and Thursdays at 630am-715am

Mondays and Wednesdays at 12pm-1245p, and 630p-715p

Sundays at 11am

Whether you’re looking to wake your hips up after a heavy day of squatting or PREP your hips for an evening of maxing the Snatch and then your mile time, CROGA is your answer to being able to do both of these things (ALL things???) effectively.  These classes will vary in form but you can expect about 30 minutes of Yoga, and 15 minutes of hardcore mobilitywod.com stay stretching.  If you have specific needs, just ask Timoteo!  He’s there to get you acquainted with the ways YOU can do just a little bit of work to get your body moving the way it was meant to!

CONDITIONING ONLY (in the “Back of the House”/Oly/Elements Area with Tim):

Tuesdays and Thursdays at 715am-8am

Feeling like a little burnt out?  Feeling like your strength is great but your general physical preparedness could be just a bit better? Attempting to format two-a-days that you can actually live through one or two times a week? This class is for you and open to all members of CFCC! It will run on Tuesdays and Thursdays at 715am and will include a dynamic warm-up, followed by a “metcon” that ranges in length (anywhere from 10-20 minutes). The workouts will not always be running and rowing but you will find that most of them include variants of these movements mixed with others.  The format of the workouts will be simple, easy to review, but not always easy to complete (you will still be breathing hard!).  Any weights used will be light. You’ll be done by 8am!

ADVANCED CLASS, location varied with Tim leading:

Tuesdays at 6pm, Sundays at 2pm

The class is for Advanced Class athletes ONLY and will be an attempt to (most of all anyway) prepare Record for the Regional Level of the CrossFit Games!  She needs you to be there, friends – make plans to try to hit this session as often as you can until May 5th!  For more on the purpose of Advanced Class and how YOU can join in read this post and email me directly at erin@crossfitcc.com if you would like to be considered!

GYMNASTICS with Sammy: 

Tuesday and Thursday at 730pm

Sunday at 9am and 1pm

There is no more Gymnastics on Saturdays!  Gymnastics is a class devoted to the finer points of many of the movements that CrossFit typically borrows from the sport of Gymnastics.  There’s no end to the number of party tricks you may learn in this class and ALL are welcome.  Whether you’re still scared stiff at the idea of being upside down, want your first muscle-up, or seriously want to consider being able to do an iron-cross – this class CAN get you there and you WILL see changes in your performance elsewhere in CrossFit!  Skill work in this class is run in a more clinic-ey style and a conditioning workout which varies in length and intensity is included in just one hour – if you’d like highly individualized attention, please don’t forget that all of your Coaches always have Personal Training hours available.

COMING UP in 2 weeks…

CROSSFIT FOUNDATIONS with Liz:

We are still setting down some definite hours but we know these will be available:

Monday and Wednesday, 630pm.

The purpose of the Foundations class is two-fold: we wanted to provide a time, even if it was at a few points during the week, where a recently graduated Elements student and a recently vacationed long-time CFCC member could meet and train together.  In this class you can expect to be setting a foundation for many of the movements that are taught in Elements but also trained in our regular classes.  There will be an 8 person cap on this class and the format of the hour will be very like our regular classes: Mobility Work, Warm-up, Strength, and Metabolic Conditioning.  You can dependably find yourself either squatting or deadlifting in these classes for strength to reinforce patterns for two of the most important lifts in our arsenal of movements.  You can also find yourself completing metcons that are VERY simple in nature (no complicated movements, no crazy names to remember or re-learn but merely all of the movements which are included in our Elements class metcons – simply, reinforced)- and which will typically never run longer than 15 minutes.  This is the first time we’ve ever run a class of this kind and we’re very excited to have the opportunity to offer it.  This class will begin in two weeks time (Monday, 4/30/12).