Tag Archives: On Ramp

Saturday, 12/31/11

30 Dec

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!

Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email crossfitcc@gmail.com with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!

Regular Session, 9am:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.  Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.

DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.

METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)

*20 minute cap.

10am CrossFit Endurance with Liz:

6×3:00 mins on, 3:00 mins off

10am On Ramp with Erin:

SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.

MOBILITY: Partner Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch plus Overhead Reach, 1 minute each side.

DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).

SKILL WORK: Learn the Hang Power Snatch.

METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees.  Use a weight that is light – your shoulders will fatigue pretty quickly.  If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.

Tuesday, 12/27/11

26 Dec

Gymnastics Classes will return in the New Year!  Speaking of Gymnastics…

SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes.
MOBILITY: Varied Grip Hangs, 2 minutes.
POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands.
DYNAMIC WARM-UP: Review the Kettlebell Snatch.
STRENGTH: Pull-up (Pronated Grip), up to a peak of 2.
METABOLIC CONDITIONING: 
“Sammy’s Day Off” AMRAP in 12 minutes of: 4 Chest-to Bar-Pull-ups, 4 Ring Dips, 4 Handstand Push-ups, 4 Kettlebell Snatches each arm (1.5/1)
(for the record, today is not her day off… but she could do this on her day off of training and it wouldn’t be a big deal at all :))
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes.

ON RAMP with Tim at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Choice.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Cat Camel, Spiderman Steps, Squat to Stand, Jump Squat.
ACTIVATION: Box Jump
SKILL WORK: Front Squat – work on achieving full depth and the rack position. Work with sets of 5 reps.
METABOLIC CONDITIONING: “Sea Legs”, for 10 minutes, 1 minute of: Box Jumps, Plank. Your score is your number of Box Jump reps. Count only reps where you reach full hip extension at the top of the box and where your feet land entirely on the box.

ADVANCED CLASS, 7-830pm:
{Basement}
Warm-up of Choice til 715pm.
Olympic Lifting Specific.
715-8pm: Snatch.
8-830pm: Mainsite WOD – compare to… – 20 minute cap.

Thursday, 12/15/11

14 Dec

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself!

Hunter on his last round of Kalsu

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes.
MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 1 round: 10 steps Prisoner Lunge, 3 Jump Squats, 3 Broad Jumps, 3 Jumping Split Squats.
STRENGTH: Conventional Deadlift, up to a peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches

ON RAMP at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 2 rounds of 5 each: Cat Camel, Heel Pressdowns, Spiderman Steps, Air Squats, Inchworms.
SKILL WORK: Barbell Press and Push Press
METABOLIC CONDITIONING: 10 minutes of 1 minute on, 1 minute off: Air Squats, Barbell Push Press

Saturday, 12/3/11

2 Dec

Coach Sammy competes at the American Open in Alabama!  Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live!


SESSION, at 9am with Liz:

SELF-MYOFASCIAL RELEASE: As needed, til 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each side. Ballerina Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE Skill Work.
METABOLIC CONDITIONING:
” Rockstar ” Teams of 2 AMRAP 12: 30 Burpees 75 Double Unders – one person working at a time, Each person adds to the cumulative total (meaning… if Liz and Erin are a team and Liz does 20 Burpees, Erin needs to do 10, if Erin does 20 Double Unders and Liz does 20 Double Unders, 35 can be split up between them.

CROSSFIT ENDURANCE with Liz at 10am:

row 1:00 min on, 1:00 off, 3:00 on, 2:00 off, 4:00 on, 3:00 off, 5:00 on. Each set at 90% effort. Goal: max distance

ON RAMP with Erin at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Hang Power Clean (one of 2 Olympic Lifts and necessary for bringing a barbell from the ground to shoulder).
METABOLIC CONDITIONING: 5 rounds for time of: 5 Deadlifts, 5 Hang Power Cleans, 5 Burpees.

Thursday, 12/1/11

30 Nov

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.

Tuesday, 11/29/11

28 Nov

This time last year, the Rittenhouse Run was on the agenda – this year is no different! CFCC’s Rittenhouse Run will be held on Sunday, December 18th at 10am. We won’t just be running this year!  SAVE THE DATE – this is a CFCC event you do NOT want to miss!  After that we’ll be heading over to PARC for an official Holiday Brunch (more on this ASAP!).

The video from last year was amazing – check out the video here.

‎”Man must be arched and buttressed from within, else the temple wavers to dust.”
– Marcus Aurelius

Jordan is funny.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes of double under practice followed by, wrist stretching, ring row and perfect push-up practice.
SKILL WORK: Strict Muscle-Up strength work or False Grip Ring Pull-up
METABOLIC CONDITIONING: 3 rounds of AMRAP in 1 minute of each: 1 minute of ring rows, 1 minute of push-ups, 1 minute of double unders.

ON RAMP with Erin, at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 past.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand
ACTIVATION: Box Jump, for 10 minutes.
STRENGTH/SKILL WORK: the Goblet Squat.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Box Jumps (24/20), 5 Goblet Squats (1.5/1), 30 second plank.

Tuesday, 11/22/11

21 Nov

Nothing will work unless you do.
– John Wooden

The Advanced Class this week will be held on Saturday from 11a-1pm.  Questions? Email us!  If you are in the Advanced Class please sign up on the Calendar to attend.

Check out more progressions for muscle-ups from Naka Athletics!

Season’s Drinkings! from Robbwolf.com – ah yes, I remember the days when I used to sip on soy chai tea lattes all day long and WOOOOONDER why I couldn’t keep my eyes open – don’t be fooled! Get the facts on your “comfort drinks” and learn how to make versions that don’t TRASH your metabolism!

Did you know... that once upon a time CFCC lived in a racquetball court?

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Assisted Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Ball Slam, 1 minute. Pass off to a friend during the minute – see how many slams you can get.
STRENGTH: Strict Muscle-Up or False Grip Pull-up
METABOLIC CONDITIONING: With a partner complete the following, only one person may be working at a time, only one pull-up station may be used at a time, only one ball is assigned to each team (20/14/10): 50 pull-ups*, 50 Ball Slams, 50 Burpees, 50 Ball Slams, 50 Burpees, 50 Pull-ups, for time.

*For those who already can, 5 rope climbs.

ON RAMP with Erin at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each leg.
DYNAMIC WARM-UP: 3 rounds of: 5 Squat to Stand, 5 Air Squats, 5 Good Mornings, Leg Swings each side. Hip Swings each side.
SKILL: The Squat vs. the Hip Hinge – Build to a single leg squat.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Single Leg Squats per leg, 5 Good Mornings, 50ft. of a plate Overhead Walks.