Tag Archives: Seminars

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.

METABOLIC CONDITIONING:

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)

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Thursday, 5/17/12

16 May

CONDITIONING with Tim at 630am (a half hour class)
HYBRID OLY with SAMMY: 7-9am, 530-730pm
ADVANCED OLY with JIM: 9-11am, 730-930pm
CROGA with TIM: 730pm

Summer Camp – Amanda figured out how to make paleo smores… so you can officially give in and register.  Seriously.  The fight was admirable – just GIVE IN TO THE AMAZINGNESS ALREADY!

Image courtesy of CrossFit.com – and you thought BEAR CRAWLS were weird.

WORKOUT OF THE DAY: 

SMR: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Adductor Mobs (5 reps each side), Jump Squats, Duck Walk (about 30ft.), Leg Swings, Arm Swings, Handstand Hold
SKILL WORK: Clean and Jerk
STRENGTH: Clean and Jerk, up to a peak of 1
METCON: AMRAP in 6 minutes: 60ft. Bear Crawl, 20 Air Squats

Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. – Henry Ford

DID YOU KNOW that Annie of the Mental Strength Seminar once went back in time and TOLD Henry Ford to say the above (regarding Olympic Lifting of course)?  This was directly BEFORE she conceded to let the lovely 71 years young, Betty Lou Sweeney plank for more than 35 minutes (that part is pretty true!), purely out of a self-less urge to let Betty have her moment in the sun.  YUP.  To find out what’s really true – watch the incredible video below.  To attend the seminar that Annie is giving and keep YOUR mind sharp – sign up here!

A Mind Set for Success

4 May

A Mind Set For Success With CFCC-er Annie Stone!

Looking for something to kickstart you training goals?  Studying patterns?  How about eating habits (::cough BCCCers cough::)?  This day is for you! 

When: May 20, 2012 2-5 PM
Where: Crossfit Center City

$20 for members of the CFCC BCCC – in cash at Seminar.
$25 for members
$45 for non-members
$20 ($5 off for anyone who brings a friend or relative)

TO SIGN UP – look under “SEMINARS” on Mindbody.

For more details about the seminar, check out this outline.  

For more about Annie Stone, go here.

Yoga Seminar coming up this Weekend!

22 Apr

Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC!

Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and freedom of movement (I should not feel inhibited while in a class and if I do, I know I haven’t been exactly diligent in my recovery methods).  If you’re part of the CFCC BCCC or even just looking to alleviate some of the tension in your life but maybe through a different method than “Fran” – give it a try!  You won’t regret it!

This info packed seminar and practice will inform and enhance your balance, flexibility, body awareness, stamina & mood, while bringing your body back into it’s optimal blueprint.  Address joint alignment (specifically shoulders & knees) bio-mechanics of practice, injury prevention, breathing, mindfulness & further relaxation techniques.  The format will be short lecture with a 2 hour + detailed yoga practice.

Sign up on MINDBODY under “Seminars” to attend!, it’s just $15 for members, and $50 for non-members.

Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).
METABOLIC CONDITIONING:

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Wednesday, 2/8/12

7 Feb

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS!

Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm.

Sign up for the Games Team.  Do it.  Before I personally call you out.  Remember, I know where you live…

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 20 passes. Foam Roll the rest, 3 minutes.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. 3 sets of 10 Bulgarian Goat Bag Swings.
SKILL WORK: The Push Press
STRENGTH: Front Squat, Peak of 2.
METABOLIC CONDITIONING: A variation on a CrossFit Football workout:

Complete as many rounds as possible in 10 minutes:

3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Russian KB Swings (2/1.5)

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack, rx’d will be from the floor.
*If you haven’t learned to Russian KB Swing yet, complete 9 Bulgarian Goat Bag Swings instead.

In this workout, done for 12 minutes, Tim did 10 Rounds + 6 Push-ups.  Arrus did 8 rounds + 6 Pushups.  Both used 190lbs.

CROSSFIT ENDURANCE (ROWING) with Liz at 530pm:

9 rounds: 1 min on, 1 min off @ 95% effort.

What’s the deal with the Nutrition-ey Challenge Stuff?

3 Jan

Four members of the last CFCC BCCC show off their food logs!

Here’s what you need to know about how CFCC is helping YOU to move into 2012 at your best:

This Wednesday (that’s right, today) there’s a Nutrition Seminar happening INSTEAD of classes at 630pm.  Why are we doing this INSTEAD of classes?  Because what you eat affects your mood, your body composition (whether you want to be leaner, or whether you want to gain muscle mass), and both of these things affect whether or not you will show up to class and how you will perform when you get there!  YOU ARE WHAT YOU EAT!

We want you to be at your best and that means giving you the whole picture of what optimal health and performance is like – and that’s not just training!  Remember, you can’t out-train a bad diet and we’re not about lying to the people we like most in Philadelphia!

What specifically are we going to talk about?

A quick recap of my personal experience with Paleo/Primal eating.

– what I know from experience

– what I will definitely NOT be assuming I know in today’s time.

– people who know more than me 🙂

Goal Setting: what does Nutrition have to do with training and health?

A comparison between what I eat (Paleo/Primal) vs. what is recommended for me by Conventional Wisdom.

– Insulin Regulation and what it has to do with Body Composition.

– Label Reading and WHAT FOOD IS MADE OF

Common Concerns about the Paleo Diet and a brief review of the phases CFCC has had with this:

Fat intake – fact vs. fiction

Cholesterol and Heart Disease – do I get both if I eat seafood???

Grains, Potatoes, Nuts, and Legumes – are they really the devil?

Is Dairy really scary?

So how do you know if any of these things are affecting you or not?

– What digestion is really supposed to be like – and what it’s not.

– How the phases of BCCC (CFCC’s Body Change Composition Challenge) work for most.

How to eat real, whole, food. 🙂

– for health, for fat loss, for mass gain, for optimal recovery.

– three go-to paleo meals —> EMERGENCY PROTEIN!

The Take-Home Pyramid.

Open Question and Answer Time.