Tag Archives: Lynne

Friday, 1/13/12

12 Jan

Daffy has been attending Intro to Oly pretty consistently for the last few months. Here, he PRs his clean and jerk by something ridiculous like 40lbs. at 190lbs. (the plates on the bar are kilos).

“Start by doing what’s necessary, then what’s possible; and suddenly you are doing the impossible.” – St. Francis of Assisi

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Set up a single ring for yourself and perform, Tabata Single Arm Rows, 8 rounds of 20 seconds of work, and 10 seconds of rest. Don’t do this for max reps but instead to wake up a good position for the shoulder: shoulder blades back and down. Begin with your weak arm in the first round, switch to your strong arm in the second, etc.
METABOLIC CONDITIONING: “Standing Lynne” 5 Rounds for Max Reps (Rest as needed between rounds): Max Reps Strict Press at 75% of bodyweight (or, 50% of max press – whichever is heavier), Pull-ups (Kipping or Strict Pull-ups are allowed, for those with testy shoulders, NOT KIPPING during this workout is STRONGLY recommended.)

Scores for the last time we did Standing Lynne.

All the other times we’ve done Standing Lynne.

Advanced Olympic Lifting meets at 3-5pm and 5-7pm and will be taught by Jim. If you have been through Jim’s Oly Cycle before, or if you have tested into the Advanced Class – you are eligible to attend this hour which is intended to help you drill your weakness in the Snatch and the Clean and Jerk. The class is capped at 8 attendees so please sign up on the Calendar as soon as possible to confirm your attendance!


Friday, 9/23/11

22 Sep

There is an Open House event at CrossFit Aspire in Cherry Hill, NJ tomorrow (Saturday) – it begins at 9am.  Go here for more information!

“You have to expect things of yourself before you can do them.”
– Michael Jordan

David A. hits "Lynne" last week with David V. spotting. Check out A's chest position - that's good stuff!

Don’t forget that the first Intro to Olympic Lifting Class of the season is tomorrow at 12pm!  Gymnastics is no longer on Saturdays but is on Sunday at 9am and 12pm instead.  There is a REGULAR CROSSFIT session at 9am tomorrow, a 10am On Ramp, and finally CrossFit Endurance at 11am.  Saturdays at CFCC are fun!  Clear your schedule and get in here!


DYNAMIC WARM-UP: Rowing, 1 minute.  Think about scapular retraction at the back position of the stroke.

ACTIVATION: Ballistic Push-ups, 5 minutes with sets of 2 for MAX POWER. (Just like last week – aim to keep the body tight and explode out of the bottom position).

Check out the latest Lynne on the mainpage!

METABOLIC CONDITIONING: “Lynne” 3 Rounds: Max Reps Bodyweight Bench Press alternated with Max Reps Pull-ups (strict/kipping, your choice).

If you were here last Friday, try to use the same load and beat your previous 3 rounds by at least one rep.  If you were not here, ask your Coach to help you work up to a load appropriate for “Lynne”.


Friday, 9/16/11

15 Sep

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.

Tuesday, 7/26/11

25 Jul

Are you interested in going to York, PA this coming Saturday to watch the Olympic Lifting Meet? Please respond in the comments so we know who to email when we coordinate rides!  We’ll leave the gym at at least 730am on Saturday and probably be back in the evening.

Sometimes You Gotta Just Do it – from CrossFit San Francisco.

Are you still on the fence about Paleo?  Have you ever paged through the Testimonials at Robb Wolf’s site? You’ve got to be crazy to not at least TRY it for 30 days!

Do not let what you cannot do interfere with what you can do. - John Wooden

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

MOBILITY:Barbell Assisted Thoracic Extension, 1 minute.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, Cat Stretches and Wrist Stretches as needed, 10 Thoracic Mobilizations, 1 Spiderman Stretch on each side + Thoracic Extension, Arm Swings

STRENGTH: Press, up to a peak of 2.

METABOLIC CONDITIONING: “Backwards Standing Lynne” : 5 Rounds for Max Reps of: Max Reps of Strict Pronated Grip Pull-ups immediately followed by Max Press at ½ Bodyweight or 75% of Peak Set.

Presses must be cleaned from the floor. Use rings and power cage if necessary during larger classes. The pull-up bar arrives this week and should be installed ASAP! Thanks for your patience!

ON RAMP with Erin at 6pm.

Skill: Kettlebell Press


5-10-15-10-5 reps of:

Press, Weak Arm
Press, Strong Arm
Goblet Squat

GYMNASTICS with Sammy at 730pm.

Skill Work:

Rope climbing
Bridge-up kick over


3 Rounds for time:
10 bridge-ups
15 burpee tuck jumps
1 rope climb

Tuesday, 7/5/11

4 Jul

GYMNASTICS is Tuesday night at 730pm – come out if you’d like to get that muscle-up!

Demolition of the basement happens tomorrow – the morning classes will hear most of the noise but there may be dust, etc. Just a little warning for those of you who were expecting a pristine environment (ha!)

Samm Aurelio directly post-Murph: "You will do foolish things, but do them with enthusiasm." - Colette

Self Myofascial Release: Lax Ball to between Shoulder Blades, 5 minutes. Mobilize arm through varying positions.

Mobility: Band Assisted Overhead Position Stretch, 1 minute each side.

Dynamic Warm-up: 3 rounds of: 5 cat camel, 3 thoracic extensions (each side), arm swings as needed, 3 bird-dogs (each side), 10 glute bridges.

Metabolic Conditioning:

“Standing Lynne”

5 Rounds for Max Total Reps of:

Press, ½ Bodyweight or half max press.
Kipping Pull-ups

Rest as needed between rounds.


ON RAMP: at 6pm (held outside because of basement demolition)

Dynamic Warm-up: 1 round of 10-15 of each: Leg Swings, Hip Swings, Arm Swings, Back Leg Swings

Mobility: Calf Stretch, 1 minute each side.

Skill Work: Outside, double unders and the single arm KB press.

Metabolic Conditioning:
“Jumping Single Arm Lynne”:

5 Rounds for max reps of:

Max Press on weak arm
Max Press on strong arm
Max Single Unders without tripping

Rest as needed between rounds.


GYMNASTICS at 730pm with Sammy:

(held in the front of the room due to basement demolition)

Kinesthetic Awareness: 10 min freestanding handstand practice
Skill: Muscle up
Metcon: AMRAP 15 min
3 false grip pullups
5 dips
7 inverted burpees

Scores from the last few days.

1 Jun

Back Squat and Kipping Pullup "Lynne"

Memorial Day "Helen" with the ON RAMP

Breaking "Helen" down (Memorial Day)

Gymnastics on Tuesday

ON RAMP, Tuesday, Team "Kelly"


Scores from the A.M. classes today

24 Feb