Tag Archives: Olympic Lifting

Friday, 8/17/12

16 Aug

A little weekend reading:

1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER!

2. CROSSFIT, it’s not for everyone. – seriously, not joking.

3. Eggs, Cigarettes – you saw the study, now read about it so you don’t sound silly.

4. 5 Tips to Improve Your Deadlift – from Tony Gentilcore. IN PREPARATION FOR THE TOTAL!

5. Our new and improved CFCC Staff Page – you’ll notice a few new additions!  Stay tuned for more info!

The top of the thruster. If you don’t look like this – you’re not done yet.

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch. Wall Quad Stretch, 1 minute each side. Femur out of Butt Stretch, 1 minute each side.

DYNAMIC WARM-UP: 27 Squats. http://www.youtube.com/watch?v=wXkh8ofejc0

STRENGTH: Front Squat, up to a peak of 3.


“Death by Thrusters” at 135lbs./95lbs. 

Every minute on the minute do one more thruster. 

For example, in minute one, complete 1 thruster, in minute two, 2 thrusters, in minute three, 3 thrusters, etc…  when you can no longer complete the number of thrusters in the minute given, you are done.  Record the number of minutes you DID complete PLUS the number of thrusters you completed in the last minute before time was up.



Tuesday, 8/14/12

13 Aug

HYBRID OLY, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 9-11am and 730-930pm.
CROGA with Tim, 6pm.
INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm.

Should you consume caffeine before a workout?

How does coffee affect insulin levels? – read: affect your WAISTLINE.

Wanna learn to cook things that actually taste good and are good for you?  Come meet the author of WELL FED, a book that exemplifies this, AT CFCC on August 30th, 630-830pm.  There will be fun snacks and some talk about how a change in diet created a change in a truly inspirational woman’s life.  Come join us! REGISTER for FREE here.

Kevin and Lauren, showing why pull-ups are important. 🙂

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

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: 2 minutes of: 3 reps Scap Push-ups, 5 second wide-grip pronated Scap Pull-ups on bar, 5 second supinated grip of the same, 4 Jumping Lunges (jump a total of 4 times), Arm Swings as needed.

STRENGTH: Pronated Grip Pull-up, up to a peak of 2.


Every minute on the minute, for 12 minutes:

Attempt your peak of 3 pull-up (choose from the two previous weeks) for one rep.

Then complete, men: 10 push-ups, women: 5 push-ups, followed by 10 jumping lunges (10 total jumps) 

For every round in which you do not complete the total amount of work, you get a point.  Your score is your total number of points. 

*if you must, ask a Coach to estimate a 3-rep max for you.

If you have consistent muscle-ups you may also complete:

AMRAP in 12 minutes of “Nate” – 2 Muscle-ups, 4 HSPU, 8 Kettlebell Swings (2/1.5)

Thursday, 8/2/12

1 Aug

HYBRID OLY, with Sammy, 7-9am, 530-730pm.
ADVANCED OLY, with Jim, 9-11am, and 730-930pm.
CROGA, with Tim, 1-145pm.

CROSSFIT LOVE’S SUMMER CLASSIC is at The Piazza on this weekend – we’ve got a few athletes competing and it’s sure to be a fun night for all – bring you and yours, and come out on Saturday!

Giulia single-arm swings the kettlebell. Reasons to come in EVEN if you’re injured: 1) we will NEVER tell you to work through an injury – that’s dumb. 2) we can work AROUND your injury as long as you are willing to acknowledge that even though you REALLY like powercleans if you just had shoulder surgery – maybe you shouldn’t be landing heavy loads on your SHOULDERS) 3) moving around can not only keep you motivated to be better, but it has also been shown to be a huge predictor of whether or not you will RECOVER from your injury – moving fresh blood/resources to areas you can’t move is a GOOD thing! 4) staying on a schedule is a BIG part of being able to never have to struggle with coming back to one!
If you are EVER injured –
– we do keep a written record of all of these things and do our very best to stay on top of them!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Serratus Anterior, 2 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs). Inchworms.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).


Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

*if no HSPU, perform PUSHUPS – the Coach reserves the right to cut your set if it has the potential to HARM you – if you don’t want to be scaled down – PERFORM PERFECTLY – NO EXCEPTIONS.

 Breathing during lifting – it’s a PRETTY important skill to learn.

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

Thursday, 7/26/12

25 Jul

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1-145pm, 6-645pm.

To be applied to your relationship with the barbell or, simply with those around you…

“The weak can never forgive. Forgiveness is the attribute of the strong.”
― Mahatma Gandhi, An Autobiography: The Story of My Experiments with Truth

This is the point in the pull where you should pull on the bar to bring yourself to it – it’s not going to magically GET THERE! Under the watchful eye of a Coach and with lots of focused practice –
you CAN get this movement… be patient, and it’ll come!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Boz Overhead Squat Warm-up.

DYNAMIC WARM-UP: Skill Work for the Snatch.

POWER: Snatch, up to peak of 1.  If you can, try to make your number for today from the floor (as opposed to from the Hang Position that we’ve been practicing for the last few weeks).

FOR QUALITY: 7 Rounds for time of: 5 Toes to Bar (pick strict OR kipping), alternated with 5 Strict Pull-ups. As this metcon is strictly for quality, you may begin it as soon as you have reached your peak set for the Snatch. Expect to stay a little later if you’d like to complete the entire thing – it should take you anywhere from 10-15 minutes.

BANGARANG! Did you PR your Sumo-Deadlift??? Do you want to PR your Back Squat, Deadlift, AND your Press ALL IN ONE DAY??? If so, The CrossFit Total was made for you! It happens twice a year – and we’d love for you to save the date:
10/20/12 – we’re making it happen again – and this time… in HALLOWEEN Costumes!

Friday, 7/20/12

19 Jul

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on!

Thoughts on the CrossFit Games from 13th Place.

Some thoughts on training with barbells from a man who’s made history doing so.

Arrus, at the top of a set of 2 Sumo-Deadlifts at 525lbs… like you do.

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

DYNAMIC WARM-UP: 3 rounds of: 3 Adductor Mobs per Side, 3 Jump Squats, 30 second Handstand Hold, 3 Burpees AFAP (As Fast As Possible).

SKILL WORK: Review the Thruster and work up to a your metcon weight.


“KALSU” with an optional 20 minute cap.

Past times are here.

With 5 burpees at the start of each minute, perform 100 thrusters (135/95) for time.

“Today spiritual cultivation is very shallow in this society. You think, people today, they have everything they have. Are they happy? They are not happy, because they can feel their life is missing something. What’s missing? The spiritual side of cultivation, of understanding. Are you righteous? Can you show respect? Are you humble? All these things are required to make yourself reach higher levels. If I can conquer myself to do what I want to do, I have my life.”

(Because Kalsu is not just ANY workout).

Thursday, 6/28/12

27 Jun

Self-Myofascial Release: Foam Roll or Lax Ball as needed til 5 past.
Dynamic Warm-up: 3 rounds of 3 inverted hand pushups, 3 bridge-ups (scale as needed), 3 jump squats
Skill/Strength Work: Snatch
Metabolic Conditioning: for time: 100 Overhead Squats (75/55), begin every minute with 3 burpees.

CONDITIONING with Tim at 630-7am:

SMR: as needed, for 5 minutes.
MOBILITY: Coaches’ Choice, – few minutes

3 Rounds, rest as needed in between rounds:

500m Row
unbroken set of Kipping pullups

Your score is your total number of pullups completed over 3 rounds!

HYBRID OLY with Sammy (7-9am and 530-730pm):

Snatch, up to a peak of 1.
Snatch Pull at well over your peak for 3 sets of 2. The coach will designate a load that seems appropriate for you… But these should help you become more confident in your pull!
Clean, up to a peak of 1.

*remember, Friday there is no Hybrid but on Saturday you will peak both lifts so make sure you’re prepped if you hope to do well!

ADVANCED OLY with Jim from 730-930pm