Tag Archives: Running

Sunday, 6/23/12

24 Jun

The schedule for tomorrow:  All of these classes (except for Olympic Lifting) are taking place in Washington Square Park to allow for the CLEANING of the gym post-PROM.  That is to say, Tim will see you at WASHINGTON SQUARE PARK at 10am for CROGA and 11am for the WORKOUT OF THE DAY.  We’re so glad so many of you could make it out on Saturday and we hope that you all had a great time 🙂


MOBILITY and DYNAMIC WARM-UP: Coaches Choice, 10 minutes.


“Pickle Juice”

AMRAP in 15 minutes of:

400m Run (Run the square in the middle of the park)

Air Squat, 30 reps

Push-up (Hand-Release), 15 reps


BUSY Saturday.

19 May

Tuesday, 5/15/12

14 May

CONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class)
(click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm

Don’t forget that Registration for Summer Camp is officially OPEN!

To learn how to flex your mind – sign up today for Annie’s Mental Strength Seminar (THIS SUNDAY afternoon!)

Keep your mind open: keep your body and movements as free as possible. An open mind is not one that is easily filled with every bit of nonsense that is current. It is one that has not fixed on concrete ideas about anything, a mind that reflects, seeks, and basically, yearns for knowledge, improvement, success, and in the case of the last lets nothing stand in the way of achievement, leaves no stone unturned, no experiment untried. Percy Cerutty, pioneering running coach

FIRST TIME COMPETITORS at Regionals talk about their experience below.  Record made it this year after less than a YEAR total of CrossFit – where do YOU want be by next year? The best time to start, is now.

Anna and Record battle it out last year at the Battle of the Bands.


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 3.

Saturday, 5/12/12

11 May

THIS SATURDAY (TODAY!): Meet Arrus and I at the gym at 8am to take a trip to Reading Terminal Market to learn how to buy, cook, and plan to have food that fuels you for the week. Come by the gym at 530pm-730pm to schmooze with fellow members over food at the PALEO POTLUCK.  Get ideas for your upcoming week of food, eat some great paleo stuffs or just talk to others about how the CFCC BCCC is going.

Intro to Oly Lifting – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Sammy and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am and Sammy at 2pm
Foundations with Liz at 10am
Endurance with Liz at 11am
Gymnastics with Sammy at 11am
Advanced Olympic Lifting from 1-3pm and 3-5pm with Jim

How does CrossFit think about running? And Endurance?

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.

7 Rounds of the below:

One minute of 10 meter (32ft) run – for every pass of 32ft count “1 rep”
One minute Row for Calories – 1 calorie equals “1 rep”
One minute Rest.

Your lowest scored round (reps of the run plus reps of calories) is your score.


Chad and Ave single-limb rowing in CrossFit Endurance together. If you’re intimidated by this class, just remember that EVERY class at CFCC is scalable and should be thought of as a place where you can go to work THROUGH your injuries… instead of AGAINST them. If you are injured and aren’t telling us – we don’t know why you’re staying away! Always email us! There’s a LOT that you can do to get better AND to maintain a training effect!


Run 5x800m, rest 2-3 mins

A brief introduction to the POSE Method of Running, taught here at CFCC!



DYNAMIC WARM-UP: 30 seconds of each: cat camels, wrist rocks, changing grip push-ups, hollow rocks, jump squats, handstand hold
SKILL #1: L-sit on rings (with turn out), 10 minutes practice
SKILL #2: Cartwheel/round-off
4 rounds for time:
10 free-standing handstand thigh slaps (5 each side)
10 ring dips with turn out
10 burpee tuck-jumps

Thursday, 3/15/12

14 Mar

GAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend.

JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler!

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes.  Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad Stretch + Overhead Reach,1 minute each side.  Elbow in Band as in Rack Stretch, 30 seconds each side.  Band Overhead, 30 seconds each side.
DYNAMIC WARM-UP: Review the Clean.
STRENGTH: Clean, Work up to a Peak of 1.
METABOLIC CONDITIONING: From Todd and Mel in Ireland: “Five 3 minute rounds done continuously (so it takes 15 minutes total) of run 300m (reminded me of the short loop that’s why I thought of CFCC) then AMRAP double unders for the remainder of the 3 minutes. I did 510 double unders. The owner of the gym who I did it with, David Price got 567. He is much faster at running than me. Also, like 6 people got their first double under in this WOD so it is good for that too. Saw you are moving soon, so you might not get to use the short loop again.”

Paul PRs his Snatch by 3kg in the Intro to Oly Class last night!

Thursday, 3/8/12

7 Mar

Specialized Classes: None.
Elements: 9am with Sammy, 6pm with Erin, 7pm with Tim.
CF Games Open: 7am and 7pm, sign up on the old Google Calendar!

Check out Workout 12.3 of the CrossFit Games Open.

Just in case you missed it… the results of the CFCC BCCC – the next one is in April!

In the spirit of healthy (but good) eats, Thai Basil Beef Balls – Easy, makes for a great snack, and is probably a nice change from your average meatball. 🙂

3 classes moving one room: Elements with Liz, Mobility with Tim, and the 730pm session all the way in the back of the room with Chris.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Hang Clean.
SKILL WORK: Hang Clean, 2 reps, on the minute every minute for 10 minutes.

If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable. If you were here last week try to work up to something heavier than last week.

STRENGTH: Front Squat, up to a peak of 2. Start higher than you normally would (60% of max).
METABOLIC CONDITIONING: Run the Short Loop four times… for time.

Check out your score from last time!

Wednesday, 11/9/11

8 Nov

Pictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC!

I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would really be perfect for anyone with Short Ribs from the cowshare… and a little bit of time.

CROSSFIT ENDURANCE with Liz at 530pm:

Partner relay.  In teams of two, sitting side by side on rowers, first person rows 100m at maximal intensity while other partner rows at an easy pace. When 100m is completed, first partner yells GO to second partner and second partner row 100m.  Second partner yells GO when completed and first person rows 200m.  This pattern continues up to 500 and then back down.

Mau, is that you??? ...doing some really fancy burpees.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, Feet – til 10 past.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Samson Stretch, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Pull-ups (same band you will use during the metcon).
ACTIVATION: Broad Jump, peak of 1.
STRENGTH: Front Squat, peak of 1.
METABOLIC CONDITIONING: AMRAP Burpees in 3 minutes. Rest 2 minutes. AMRAP Pull-ups (Kipping) in 2 minutes. Rest 1 minute. AMRAP Air Squats in 1 minute. Score is total reps of each.

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Quads, 1 minute each, each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, and How to Row.
POWER: Broad Jump, take 6 measured attempts at your best jump.
METABOLIC CONDITIONING: Row 500m. Rest as needed. Row 500m.