Tag Archives: Gymnastics

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.


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 🙂

Wednesday, 3/15/12

14 Aug

CROSSFIT ENDURANCE (Running) with Liz at 630am.

CROGA with Tim at 8am.


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.

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.


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.



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!


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


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)

Wednesday, 8/1/12

31 Jul

HYBRID OLY with Erin, from 9-11am.
INTRO to OLY with Sammy, 530-7pm.
CROGA with Tim, 8am.
CROSSFIT ENDURANCE, ROWING, with Liz, 530-630pm.
GYMNASTICS, with Sammy, at 730pm.

Dear Mark: I Hate Running – from Mark’s Daily Apple. For more information about CFCC’s Endurance program go here.

“Responsibility to yourself means refusing to let others do your thinking, talking, and naming for you; it means learning to respect and use your own brains and instincts; hence, grappling with hard work.”

(Claiming an Education, 1977)” 
― Adrienne Rich

Angie, in a good set up for the power clean. This set-up will differ person to person –
as you go to class today – pay attention to where Coaches move your hips – it matters!

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

DYNAMIC WARM-UP: Face-to-face footwork drills: tapioca, feet switching, cross-overs.

ACTIVATION: Review the power clean.

STRENGTH: Conventional Deadlift, complete 5 sets of 5 after one warm-up set at 50% of your max Deadlift.  You may go up or down in weight but the aim here is to perfect your form.


Pick a load for the power clean and complete one of the following:

Workout A: 8 Rounds for time of: 3 HEAVY Power Cleans (think, 225/135 – or more for women), 8 Chest-to-Bar Pull-ups, 8 Burpees.

Workout B: 5 Rounds for time of: 5 LIGHT Power Cleans, 5 Pull-ups, 5 Burpees.

Saturday, 7/28/12

28 Jul

25 CFCCers are off at CrossFit Generation today to compete in their first competition hosted as an affiliatethe Summer Slam! If you’d like to swing by and see these folks in action feel free to do this!  As this was CFGeneration’s first competition they requested a certain number of people for their teams and I chose out of the people who had previously contacted me about being interested in competitions like these – if you aren’t on my list and would like to be – please contact me directly at erin@crossfitcc.com – needless to say, I’m PSYCHED for our 4 teams of 6 to test their training on the field.

The Weekend at CFCC – always full of surprises 🙂 Take this time BETWEEN cycles to recharge, create goals for the next cycle, and lay out a schedule that is FUN, AND CHALLENGING for YOU!

INTRO TO OLY, with Sammy – 9-1030am, with Jim 1030am-12pm

HYBRID OLY, with Jim – 12-2pm

ADVANCED OLY, with Jim – 2-4pm

On the benefits of Olympic Lifting.

CROSSFIT ENDURANCE (Running) with Liz at 9am: 3x1000m, rest 2:00m between, hold 3-5 secs

Five Ways CrossFit Can Make YOU a better runner.

FOUNDATIONS with Liz at 10am:

STRENGTH TRAINING for WOMEN – what to read if you’re all “but I don’t want to get BULKY???” 🙂

Also, take a gander through this post.

SMR: shoulders, 5 mins
Mobility: Band trap stretch 1 min/side
Dynamic Warm-up: 2 rounds: 10 cat camels, 10 bird dogs, 10 glute
bridges, 15 sec plank hold
Strength: Barbell press 5×5
Skill: Pose
Met-Con: run 400m, rest 1:30, run 400m.  Score is total time.

GYMNASTICS with Sammy at 11am:

SMR: lax ball/foam roll upper body, 5 minutes
MOBILITY: band assisted rack stretch, 1 minute each side; band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: tabata superman rocks
SKILL #1: kipping pull-ups
SKILL #2: ring handstand/handstand push-up
4 rounds for max reps of:
1 minute of ring push-ups
1 minute of knees-to-elbows
1 minute of handstand hold (minus 5 reps for each break)
1 minute of rest
What can 3 whole years of consistent time at CFCC do?  Take a look at Angie’s progress!

WORKOUT OF THE DAY, with Liz, at 11am:

SMR: 5 mins as needed
Mobility: ankle mobs x 10/side, spiderman x 1min/side
Dynamic Warm-up: rowing drills, row 2 mins @ 75% effort
3 mins: row at damper 3-4, 80% effort. Note 500m split time
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 (or the time it takes for your partner to complete the
cycle): 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 mins. rest: damper to 1
repeat above cycle. Match the split time

Friday, 7/13/12

12 Jul


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

DYNAMIC WARM-UP: Review the Neutral Grip Kipping Ring Muscle-up drills.

SKILL WORK: 10 additional minutes.


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.

More information about the Standing Long Jump.


Past times we’ve done Brenton.

The first class Coach Chris ever taught on his own included the Broad Jump!