Thursday, 5/18/11

Want to learn to kip your handstand push-ups?  Sammy’s got you covered at Gymnastics tonight at 730pm!

Kettlebell snatching and single leg squats are kiiiiinda hard.  Check out this video if you’d like to prep a bit more before you arrive at class today.

Question of the Day: How do you define intensity? How do you increase it? Post thoughts to comments. 

Self Myofascial Release: Foam Roll upper back, 2 minutes.  Lax Ball to all around anything sore in shoulder (check pecs, rear delt, and around scapula), 4 minutes.

Mobility WOD: Gastroc and Soleus Stretching against the wall, 2 minutes each side.  Wall-Assisted Figure Four (the same one as Wednesday!), 2 minutes each side.

Dynamic Warm-up: 3 rounds for time of: 10 leg swings each side, 10 hip swings each side, 10 arm swings backwards, and 50ft. duck walk.

Single Leg Strength: Weighted Single Leg Squats, 5 x 5

Metabolic Conditioning: AMRAP 5 minutes: KB Snatch (1.5/1), 3 reps each arm – 5 Burpees

A short workout does not equal less work.  Find out more about what “Intensity” means here and today… when you do this WOD, imagine what you are physically capable of at your best – and try to achieve it.  There will be no scores posted to the whiteboard but the coach will keep scores on a clipboard to be posted at the end of the day.

Assistance Work: Ring Rows, 3 x 10

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GYMNASTICS, (730pm):

Kinesthetic Awareness: headstand shoot-up(Kipping hspu)
Strength: ring support-iron cross
Metcon: AMRAP 15min
10 inverted burpees
10 V-outs
10 ring rows

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, 5/14/11

At 2pm today I’ll be making sandbags, spray painting logos, and generally making everything look nicer in the gym.  If anyone wants to help, please come by!  I’ll post some pics when I’m done…

Good luck to Rachel Baratz, David Wisniewski, Tony Kasandrinos, and Meghan Ramos as they run their 5k today!

Workout of the Day (9am, 1pm):

Self Myofascial Release: Lacrosse Ball to feet, 2 minutes each side.

Mobility WOD: Wall Quad Stretch, 1 minute each side.

Warmup of the Day: 3 Rounds of 10 each, or 5 on each leg: Spiderman to Stand, Adductor Mobs, Heel Press-downs, Easy Pull-ups (kip allowed), Easy push-ups.

DEATH BY THRUSTERS or, every minute on minute do 1 more thruster (95/65). In the first minute, do 1.  In the second minute, do 2. In the 10th minute, do 10.  Capped at 15 minutes.

Then, after resting for no more than 5 minutes: 4 Rounds for total time of: 1 minute front plank, 25 air squats.  Aim is completely unbroken 4 rounds.

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CrossFit Endurance (10am):

12×1 min. intervals, rest 30 secs between intervals.

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Kettlebellz, (11am):

Lateral warmup

Box jump 3×5

Crossover pushup 3×10

Windmill x 5es

Pullups:  3 sets for max reps, AS STRICT AS POSSIBLE.  10 side to side lunges without weight in between each set.

Then:

Kb front squat x 50

Press x 26

Kb front squat x 30

Press x 16

Kb front squat x 20

Press x 12

Partner stretch

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Gymnastics, (12pm):

Kinesthetic Awareness/Skill: Kipping and Inverted hang/Skin-the-cats

Metcon:

Buy-in: 2 minute wall handstand

1 pass “monkey bars”

30 hollow rocks

20 pushups

10 forward rolls

20 pushups

30 hollow rocks

1 pass “monkey bars”

Cash-Out: 2 minute plank hold

Tuesday, 5/10/11

So you want to learn to do a free-standing handstand? Or do a muscle-up? Tuesday night at 730p our Gymnastics class will be doing a little of both!

Colin, Arrus, and Jim gettin' some air last Tuesday.

Self-Myofascial Release of the Day: Foam Roll anything that feels sore, 5 minutes.

Mobility Workout of the Day (more on rowing if you click here): 90/90 off the box, 1 minute on each side. Wall Quad Stretch plus SQUUEEEEZE your butt, 1 minute each side.

Warm-up of the Day: 3 Rounds: Wide Grip Supinated Pull-up, 5 reps – Handstand Hold, 10 seconds – Wall Squats, 15 reps

Use the band you use for the pull-up in the warm-up for the workout.

Strength: Thruster, 10 minutes to a peak of 1.

Workout of the Day: 

“Jackie”

For time:

Row, 1000m

Thrusters, 50 reps (45lbs. for men and women)

30 Pull-ups 

More experienced members row first.  Less experienced rowers can learn by watching and then begin their first row under the direction of the coach.

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GYMNASTINESS (@730pm):

Kinesthetic Awareness:free standing handstand

Strength/skill: muscle-up

Metcon:

3 Rounds for time:
20ft walking plank
10 pullups
20ft walking handstand
10 V-outs

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KETTLEBELLZ (@ 730pm):

Linear warmup

Renegade row 5×10

Then:

5 2x kb thrusters

10 2x kb swings

1 short loop

Three rounds with a mandatory rest in between.  IF YOU REST DURING ANY SET, OR FAIL TO COMPLETE A SET, YOU MUST STOP IMMEDIATELY, AND SCALE THE SECOND WOD.

Then:

10 Kb pushups

10 goblet squats

10 kb snatch

3 rounds for time.

Saturday, 5/7/11

It’s another amazing Saturday at CFCC.  Don’t miss out… and don’t make excuses!

A little weekend reading: 18 blogs about nutrition and performance that you should be reading.

*** if you are still following the Spring Leaning Challenge or CFCC BCCC v 2.0 – have no fear!  You’ll be receiving an email with information on Saturday afternoon! ***

Anna Marra, kips her way through the last week on the thick bar.

SMR of the Day: Lax Ball to Pecs, 2 minutes each side. Lax Ball to Rear Delt, 2 minutes each side.

Mobility WOD: 90/90 off box, 1 minute hold each side.

Dynamic Mobility: CrossFit Endurance Warm-up.

Workout of the Day:

“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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CROSSFIT ENDURANCE (@10am, with Liz):

Goal is to use maximum effort for 2 min interval.

2 min on 1 minute off x 6

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In case you didn't know, not only does America Rule, but Kettlebellz with Jay does too.

KETTLEBELLZ, @ 11am with Jay P.

jogging warmup

“AMERICA RULES”

100 kettlebell swings
50 pullups
40 spiderman pushups
30 wipers
20 burpees
10 atomic situps

snatch size kettlebell for swings and atomic situps, two snatch sized bells for the wipers.

finish with stability holds (glute bridge, side plank, plank)

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GYMNASTICS (@ 12pm with Sammy)

Kinesthetic awareness/skills: Cartwheels and Pistols

Metcon:
Amrap 20 min:
5 cartwheels
10 rolling box jumps
20 squats

Sunday, 3/13/11

Classes this Sunday are only at 9am and 1pm – they will be taught by the one and only Jay Pepito! Rest up, folks – sectionals starts this coming Tuesday (REGISTER!) and new cycle of specialized classes and programming will be announced this evening!

Mel, focused in the bottom of her air squat during a Tabata interval.

WORKOUT OF THE DAY:

warmup:

linear warmup

breathing ladder (swings):

5-10-5

metcon:

15 russian swing
15 goblet squats
12 russian swing
12 pullups
10 american swing
10 pullups
8 snatches each side
8 hand release pushups
5 snatches each side
5 STRICT pullups (scaled to capacity)

(WOD standards: in the russian swing, all bells must be above the sternum line. in the american swing and snatch, all bells must be locked out fully overhead, with the bicep at the ear. in the pullup, all chins MUST be above the bar for each rep to count, all elbows MUST be fully locked out in the bottom for each rep to count, grip does not matter. kipping is allowed, except for the last 5 strict pullups. in the goblet squat, the hip crease must be below the knee line. in the hand release pushup, the hands must physically be off the ground.)

What we call the beginning is often the end. And to make an end is to make a beginning. The end is where we start from. – T. S. Eliot

If you want to be good at CrossFit – start with the basics, master them… then go back and do it all over again!

Saturday, 3/12/11

It’s another epic CFCC Saturday!  Classes today are: a 9am regular partner WOD, a 10am CrossFit Endurance class, an 11am Kettlebellz session, a 12pm Gymnastics Session, and a 1pm regular partner WOD.

This coming week is the start of the competitive season for CrossFit!  If you haven’t bought a t-shirt or registered to compete as a member of our Affiliate Team at the CrossFit Games site – do so RIGHT NOW!

Last Saturday's Partner Workout of the Day.

With a partner, complete for time in any order:

Run Short Loop x 4x.

Pullups (Kipping), 100

Overhead Squats (95/65), 200

American Kettlebell Swings (1.5/1), 300

1 person working at a time, except the runs must be completed together (so that by the end the team of two will have completed the Short Loop x 8.)

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RUNNING SCHOOL:

CFE warm-up, including SMR

Drills: figure 4, falling, pacing

Power: band sprints

Wod: Tabata ladder (outside!)

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KETTLEBELLZ:

jogging warmup

wall squats

goblet squat skill

heavy getup technique

1 heavy getup each side

metcon

3 rounds for time (go lighter with your weight)

5 pullups

5 dbl kb goblet squats

5 dbl kb press

5 divebomber pushups/pushups

tension/relaxation

stretch

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GYMNASTINESS:

Ahhhh Superman.

Warm-Up:

• cat stretch
• wrist stretch
• seated leg lifts x 10: straddle pike
rocking hollows/arches x 10
inch worm pass x 2

Kinesthetic Awareness:

1. 15 minutes of handstand walking practice
2. 10 minutes inverted hang practice (with rings)

Metcon:

For time:

50ft walking handstand

30 burpees

20 ring rows

10 forward rolls

20 ring rows

30 burpees

50ft walking handstand

Tuesday, 3/1/11

Welcome to March, friends! Classes tomorrow will be at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p and a 730p Gymnastics class run concurrently with a 730p Kettlebellz class.

Roasted Balsamic Beets – it’s true: pretty much everything roasted is amazing…

Yet another way to get the most out of Pork Shoulder.

Stubot. In the middle of a metcon. She worked very hard (like, for months) to achieve this position.. Well done, Stu.

ACTIVATION: 5 minutes, kb snatch, sets of 3.

STRENGTH: Press, peak set of 2.

METCON: 1minute each of 7 stations: for max reps: press @2/3p.  Strict Pullups.  Push press @2/3.  Strict Pullups.  Rest. Wallball shots.  Kipping Pullups.

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GYMNASTICS:

Warm-up: 10 minutes
cat camel
cat/wrist stretch
seated leg lifts x 10-straddle&piked
hollow/arch rocks x 10
inch worm pass x 2

Kinesthetic Awareness:
5 minutes forward/backward rolls
15 minutes freestanding handstand, handstand forward roll practice

Strength:
15 Minutes Planche progressions

Metcon:
Tabata
hollow hold
rocking hollows
wall planche

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KETTLEBELLZ:

Please remember that Kettlebellz is best taken with some kind of Vibram like shoe or shoe that has minimal support!

The Armbar – a Review by Mike Robertson