Tuesday, 4/5/11. Workout of the Day.

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.

 

SMR for the Day:

It still works even if you don't make that face.

Foam roll your “lats”.

1.  Grab a foam roller.

2.  Roll around on your lats for at least 1 minute per side.

3.  Use the thick PVC pipe or lacrosse ball if the foam roller seems too soft.

 

CFCC  WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.

Conditioning:

Row 1k for time.

*To save time, Athletes should be instructed on the row and how to program the rower’s display for 1,000m before activation and strength work is done, so that they may start the row after they hit their respective peak sets.

Men should  be striving to finish in 3:20 or less, women in 3:50 or less.

Here, you can see me getting ready to slam my chest into that bar. Sometimes it's important to show the bar who's boss, even when it uses more energy than you need to. And yes, that's my "boss" face.

CFCC Met-Con Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Conditioning:

30 pull-ups

1.5k row

3x short loop run

20 pull-ups

1k row

2x short loop run

10 pull-ups

500m row

1x short loop run

 

CFCC Strength Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.  3 sets of 5 reps at 80% max (include bodyweight in this calculation).

Auxillary:  Box supported single arm kettlebell row, 3 sets of 8-12 repetitions.

 

Gymnastics WOD (7:30pm only, taught by Sammy):

Kinesthetic Awareness:

10 Minute Practice of Tuck/Straddle/Pike Up to Handstand

Strength:

Front Levers

Ring Support

Conditioning:

Tabata Plank Walk

Tabata Rocking Hollows

 

Kettlebell Spec WOD:

Linear warm-up:
wall squat 3×6
jump squat 3×6
tuck jump 3×6

Skill work: The American Swing.

*We will spend this session reviewing the american swing, and fine-tuning the hip drive/fast knees essential for speed and minimal exertion during high-rep swing work.

Conditioning:
21, 15, 9 rounds of:

american swings
jump squats

…into…

5 bear crawls (approximately 20M) for time.

Finisher:

pushup position bird dog x 50

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Monday, 4/4/11. Workout of the Day.

Tony rockin' some FR2B Pull-ups (fifth rib to bar).

Great job to everyone who competed at the South Philly Rumble yesterday!   “Starting Defense”  (Erin, Sammy, Marc, and I) took 5th place overal.  EVERYONE who competed yesterday was hitting PRs, and really showing a ton of heart.  Thanks everyone, you made us very proud coaches and teammates.

-Greg

 

Self Myo-fascial Release (SMR) for the Day:

Plantar Fascia (Bottom of yo' feet)

1.  Test your full squat.  Think about how your bottom position feels, including depth and tightness.

2.  Grab a lacrosse ball.

3.  Make sure you are wearing clean socks.  Take of your shoes (leave on your socks).

4.  While standing, roll the lacrosse ball around on the bottom of your foot.  This will hurt somewhat, especially if you competed this weekend.

5.  Spend at least a minute rolling the ball underneath each foot, focusing on tender areas.

6.  Re-test your squat.  Any better?
Read more about the plantar fascia here, and start thinking about your feet more when you move.

 

CFCC WOD:

Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.

Strength: Back Squats, peak set of 1 repetition.

 

Met-Con:

3 rounds for time:

10 overhead squats (95/65lbs)

20 unbroken double unders

short loop run

*Short loop run will be described as well as written on the board.  It is 0.21 miles with no streets to cross.  Goal time for this WOD should be 6 minutes or less.

Melanie overhead squatting (during the snatch) at the South Philly Rumble.

 

Met-Con Focus WOD:

*Performing this WOD will not maximize your long term progress in CrossFit or as an athlete unless you can already back squat well over 300lbs as a male, or 200lbs for a female.

Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.

Metabolic Conditioning:

5 rounds for time:

10 overhead squats (95/65lbs.)

20 unbroken double unders

short loop run

 

Strength Focus WOD:

*This WOD should be performed by those wanting to gain as much strength as possible, while putting other goals on hold temporarily.

Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.

Strength: Back squat, peak set of 1 repetition.  Then 3 sets of 5 for speed at 80% max.

Auxillary work: Rear leg elevated split squat, full ROM.  3 sets of 8-12 on each leg. Start with weaker leg, and only add weight if form is perfect.

 

Olympic Lifting Class (Coached by Erin.  7:30pm session only):

Pick your weakest lift (ask if you are unsure, be prepared to give Erin your max in each lift), and perform the following:

Skill work: 10 minutes on your chosen lift.

Power: 10 minutes to work up to a peak set of 3 repetitions.

Conditioning:

AMRAP (As many rounds as possible) in 7 minutes of the following:

Ground to overhead, 3 repetitions (hands may not leave bar during set)

Wall-ball shots, 10 repetitions (20/14lbs)
Here is a CrossFit specific skill standards chart to reference if you want a basic idea of what you may need to work on as an athlete. CFCC will be developing its own soon.

Thursday, 1/20/11

Reminder: classes tomorrow are at 6a, 7a, 8a, 9a, 12p, and 6p and will meet at the new space.  We are working setting our schedule soon.  If you have any questions, please don’t hesitate to contact us via email or via text!

Work up to a light and fast peak set of 5 on the press.

METCON: Death by thrusters, (95/65lbs.), starting at 5 reps the 1st minute, 6 reps the 2nd minute, etc.

Take a look see at this, folks…

We want a nice open shoulder before we approach the press.  It means that our bodies don’t have to do any MORE work than necessary to get where we’re going – that is, there’s no drag on the muscle groups you use to press when you go to put stuff over your head.

How do you get from the frame on the left to the frame in the middle?  Just 5 minutes of stretching… imagine what would happen with 10!  How do you get from the frame on the left ALL the way to the right?  Dan John said it best, “If it’s important, do it every day.”

Learn how to take care of yourselves, thruster monsters.  It’s important.

Get some more ideas in the video below… specifically, check out the first 2 minutes of the video below.  Post thoughts to comments!

Tuesday, 1/11/11

You’ll never find a better sparring partner than adversity.

– Walt Schmidt

For those of you who are working through injuries, mobility issues, and difficult movements – the first 30 seconds of this vid are kinda painful to watch, the rest of it though, is strength for the journey.

Lindsay gets some air! 🙂

Power:  Jumping Split Squats, 5×5.

Metcon: 10, 9, 8…1 of kb goblet jump squats and swings (2/1.5).  Single kb for both.

If you are someone who needs to take breakfast quick – what could be better than some variation of a scrambled egg muffin?  Make one tray on Sunday and use ’em through out the week.  The variety of options as far as ingredients go is ENDLESS.  Especially if you’re someone who can deal with a little bit of dairy – here’s a GREAT recipe.

There will be running tomorrow in the treadmill room!

Friday, 12/10/10

Hey, folks!  Here’s the Workout of the Day AND some extremely helpful talking about shoulder mobility (or immobility???) and the amazing things a small red ball can do for your performance as an athlete and your health as a human being who wants to put junk over your head when you’re 70.  Do this test on yourself and see if you fall into the category of “not perfect yet”.

“Remember, no one cares about your shoulder pain but you. But, everyone cares if you kick ass.” – Kelly Starrett, PT taking care of one of the ORIGINAL Crossfitters in the vid.

AMRAP in 20 minutes of: 5 HSPU (sub regular pushups, hand release, or knee.  no easier than a 12 rep max), 10 KB snatches (5/5, 2p/1.5), 20 SLS (sub negatives or rocking SLS).

Classes will be at 6a, 8a, 12p, 5p, and 7p today! See you in the hobbit hole!

Saturday, 11/6/10

We’ll be outside tomorrow!  Please meet at the racquetball court anyway.  Dress accordingly!

Eileen breathes out upon exerting effort.  How are you breathing?  It’s important!

“Breathing can start with positioning.  How have your shoulders been lately?

Today’s special treat has us thinking about the relationship of shoulder blade to the thoracic spine/rib cage. It kind of crazy to think that your entire shoulder joint basically “floats” on top of your rib cage with but a single anchor (your collar bone). Think about that for a moment. Imagine that you didn’t have full, supple control of that scapula(e) on your ribcage. Gosh, it would almost be like you might not be able to:

1) Stabilize your shoulder very well.

2) Create a stable/dynamic platform for the shoulder to enjoy it’s full excursion.

3) Be able to use this scapulothroacic joint as a sort of dynamic braking device

4) Enjoy being pain free in overhead movements.”

-Kelly Starrett, from Mobility WOD <—– click on the link to learn more.

 

3 rounds for time:  400m run, 21 KB swings, 12 HSPU.

Tuesday, 10/12/10

Fast forward to about 3 minutes in.  Doin’ pullups today?  I bet this hurts you more than you think it will. We may never know if you don’t watch the video though.  You should probably get on that.

POWER:

Med ball slams, 5 sets of 3.

STRENGTH:

Supinated pull-up, peak set of 3.

METCON:

21 ring dips, 9 strict pullups, 15 ring dips, 15 strict pullups, 9 ring dips, 21 strict pullups.