Thursday, 12/1/11

Today Coach Sammy leaves for the American Open in Alabama! And our very own Coach Jim Rutter leaves tomorrow!  Throw them some love and well-wishing!  We’re so proud of you both – stay strong, and lift well!  If you have no idea what they’re doing – check this out, you’ll be able to watch them lift live!

Heads up, tomorrow’s a little different!  “Nutts” is a hero workout – for more details on what this means – go here.

DYNAMIC WARM-UP: As needed til 10 past, then learn the movements!

METABOLIC CONDITIONING:

*There is a 25 minute cap on this workout!

“Nutts”

For time:
10 Handstand push-ups
250/205 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb/25lb plate

Possible subs:

10 Push-ups

Deadlift scaled to what a coach deems appropriate.

Box Jumps scaled to what is manageable for you.

Pull-ups scaled to your “Fran” band.

Wallballs scaled to thrusters or front squats for anyone who cannot complete them as rx’d.

Double Unders scaled to 400 singles.

Run as is.

ON RAMP at 7pm with Chris:

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side. 

DYNAMIC WARM-UP: 3 rounds: 5 Single Arm Press on each arm (this will be the weight that you use for the metcon), 10 Air Squats.

STRENGTH/SKILL: Pull-up, 15 minutes to peak of 1.

METABOLIC CONDITIONING: 3 rounds of AMRAP in each minute of: 1 minute Pull-up, 1 minute Kettlebell or Dumbbell Press (Weak Arm), 1 minute Kettlebell or Dumbbell Press (Strong Arm),  1 minute Air Squat, 1 minute rest.  Score is total reps.

Friday, 9/9/11

SELF-MYOFASCIAL RELEASE: Foam Roll Hips as needed until 5 past.

MOBILITY: Cat Stretches and Wrist Stretches, 3 minutes. Band Overhead Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Birddogs on each leg, 10 Glute Bridges, 60ft. Skipping for Height, 60ft. Butt Kicks, 60ft. High Knees, 60ft. Toy Soldiers, 10 Good Mornings

SKILL WORK: Hollow Rocks to Ab Wheel Rollouts

From Carl Paoli.

From Eric Cressey.

METABOLIC CONDITIONING: “Michael – for CFCC” : 3 rounds for time of: 600m Run (2 Short Loops), 50 Good Mornings (45/25), 25 Ab Wheel Rollouts

*If no full ROM Ab Wheel Rollouts you may scale in this order (hardest to easiest), band assisted ABR, partial ROM ABR, Inchworms, and Planks.

Tuesday, 5/16/11

The end of the CFCC BCCC v. 2.0 is this coming Saturday morning!  If you’d like to have your measurements etc. taken… please come in!  I’ll be here at 9am – and we’ll be gone running from 10am to 11am… but I’ll be there for the remainder of the class times that day.

Sammy is working on the muscle-up tonight in Gymnastics. Want one?

What are the CrossFit hero WODs?  Find out here.

Self Myofascial Release: Lax Ball to between shoulder blades, rear delt, and pecs. Spend 2 minutes with emphasis in each position.

Mobility WOD: Barbell Assisted Thoracic Extension, 1 minute hold – use a super friend to assist.

Warm-up: 3 rounds with 10s at each station: False Grip Hang, Easy Push-ups, Handstand Hold, Arm Swings

For time: “JT” : 21-15-9 reps of HSPU, Ring Dips, Push-up

Scale heavily if you are scaling at all… this one can be a LITTLE long if you don’t.

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GYMNASTICS (730pm): 

Kinesthetic Awareness: Rolls
Strength/skill:muscle-ups
Metcon: 30 Burpee-muscle ups for time
(Burpee=chest to floor, stand, muscle up. Burpee must be performed after failed attempts as well.Only completed muscleups count towards the 30reps)

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KETTLEBELLZ (730pm):

pepito warmup

alligator crawls x 5

clean and press skill

5 rounds for time:

HSPU x 3

push press x 5es

jump squat x 10

split jump x 10

finish with 1 min plank on hands

Saturday, 3/5/11

Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD.  Gymnastics at 12pm will involve kipping instruction!  Show up if you have no idea what kipping is – you will need it!

“NUTTS”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The following WOD will be completed by partners together and everyone should be able to do this rx’d.  For example, the handstand push-ups should be able to be completed by most folks if the partner is helping by pulling the partner out of the bottom of the hspu. The Deadlift can be completed with a partner as well. Step-ups can be subbed for the box-jumps, but if this is the case, the number is doubled to 50 step-ups.  Pull-ups can be partner assisted as well – no bands should be used!  Wallball shots teams should be fine for.  One ball per team.  Women throwing the 20lb. ball throw to just below the yellow line, men throwing the 14lb. wallball should throw to the top of the drywall.  200 Double Unders can be done together as partners or 800 Singles can be subbed.  The run can be done by either partner or together.

For time:

• 10 Handstand push-ups
• 250/205 pound Deadlift, 15 reps
• 25 Box jumps, 30/24 inch box
• 50 Pull-ups
• 100 Wallball shots, 20 pounds, 10′
• 200 Double-unders
• Run 400 meters with a 45lb plate

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CROSSFIT ENDURANCE:

CFE warm-up

SMR: calves and glutes

Drills: figure 4, falling, pacing

WOD: Tabata on a band (8 rounds, 20 secs on, 10 sec off, of running while tethered to a pole by a band)

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KETTLEBELLZ:

lateral warmup

clean review and skill – snatch review and skill

metcon: 20 rounds: one hand swing, clean, front squat, two presses, three snatches. Switch sides.

This will be performed as a group, with a cadence set by the instructor. Rest will be objective, no greater than 20 seconds per round.

There will be a MANDATORY assigned buyout policy, wherein any athlete performing inferior technique due to fatigue will be assigned a buyout exercise to be announced before the workout.

tension/relaxation – 4 point stability – couch stretch – pnf stretch

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GYMNASTICS:

KIPPING!