Tag Archives: Strength

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!


SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)


Wednesday, 10/5/11

4 Oct

A review of the Tabata Protocol from RossTraining.com – why do we do Tabata? Read here to find out!

An overview of the Overhead Squat, by Dan John.

Post-training stuffed Squash, from Performance Menu – looking for something to do with acorn squash???

A man who dares to waste one hour of time has not discovered the value of life. – Charles Darwin

Aaron hitting +110lbs. for the Ring Dip Single on Tuesday. He's just one more member who proves on a weekly basis that you can be a parent and still be fit.

SELF-MYOFASCIAL RELEASE: Lax Ball Pecs, Upper and Lower Traps, and Rear Delt, 10 minutes.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: One Armed Overhead Squat, Progress from PVC to Kettlebell or Dumbbell
STRENGTH: Shouldered Sandbag Turkish Get Up, 15 minutes to work up to a max (share your sand!).
METABOLIC CONDITIONING:AMRAP in 8 minutes of: One Armed Overhead Squat (53/35), 8 reps each side.  Goblet Jump Squat, 8 reps.

ON RAMP with Liz at 630pm:

The On Ramp learns to jump on boxes. :)

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Lower traps, 1 minute each side.  Lax Ball to IT Bands, 1 minute each side.  Lax Ball to Quads, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 30 seconds with each: Cat Camel, Pec Roll, Samson Stretch, Spiderman Stretch, Adductor Mobs, Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: The Perfect Pull-up, the Perfect Push-up, the Perfect Squat.
METABOLIC CONDITIONING: “Tabata Something Easier” Tabata Pull-up (or for those with need for hands simply hang), Tabata Push-ups, Tabata Squats.

The Tabata Protocol is meant to be an opportunity for people new to CrossFit to understand the meaning behind the priority of intensity in our training, more work done in less time is better for overall health, better for body composition, and of course, better for any athlete.

Thursday, 9/29/11

28 Sep

Uncle Eddie’s Spiral Meatloaf

Doing Paleo on a Budget

5 Fats you should be cooking with but may not be.

If it doesn't seem a little crazy... it's probably not worth doing!

SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or if while you are waiting for your Coach to watch your set you find you have time, stretch your gastroc/soleus and lax ball your feet.
STRENGTH: Sumo Deadlift, sets of 2.
METABOLIC CONDITIONING:Tabata Row. Make sure you record your score!

ON RAMP with Chris at 6pm:

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 1 minute each side.
MOBILITY: 1 minute Hang on the Pull-up Bar, alternate hand positions as needed (hands face you, hands face out, hands wide, hands close)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP and ACTIVATION: For 5 minutes: Wall Ball Slam (2 Reps) followed by 10 steps of a Walking Lunge * focus is on absolutely perfect driving position for walking lunge – drive from the heel, keep the chest up *
STRENGTH: Pronated Pull-up, work up to a peak of 1.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Burpees, 30 Steps of a Walking Lunge.

GYMNASTICS with Sammy at 730pm:
Skill: Single-arm handstand & Bridges (Back limber, kick over, back walk over)
3 rounds for time:
10 handstand thigh slaps
20ft bridge walk
20 hollow rocks

CrossFit Total, Take Two

21 Sep

The next total is in January! Will you be ready?

Monday, 9/19/11

18 Sep

Start your week off right – get in here!

Videos from the make-up CrossFit Total coming soon – PRs ALL over the place. 🙂  Aaaaand, congratulations to the runners of the Rock and Roll Half Marathon – you all were inspirational!

Tomorrow begins the next Oly cycle at CFCC.  I’m so excited to watch all your progress.  You should all have received specific programming plans from Coach Jim.  If you haven’t yet, let us know.  And if you haven’t paid your dues yet, please do so by tomorrow!

The next Body Change Composition Challenge begins Monday, the 24th – expect to hear more details about this soon!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Quads, 1 minute each side.

MOBILITY: Samson Stretch Variations, 1 minute each side.  Spiderman Stretch, 1 minute each side. Band Assisted Rack Position Stretch, 1 minute each side.

DYNAMIC WARM-UP: Thumbs up Air Squats, 1 minute, for perfection.  Jumping to Landing, 1 minute, for accuracy.  Jump Squats, 1 minute, for speed in the turnover.

POWER: Squat Clean, up to a peak of 1.  Cleans will be from the floor if positioning is good and from the Hang for beginners.

METABOLIC CONDITIONING: With a partner: 8 total rounds of: 4-Point Side Shuffle Run, 80ft. Farmer’s Carry (2 x 2 pood/2 x 1.5 pood), 80ft. Sprint – 8 total rounds must be completed, each partner completes 4 rounds each, alternated.  Score is total time of 8 rounds.

Friday, 9/9/11

8 Sep

SELF-MYOFASCIAL RELEASE: Foam Roll Hips as needed until 5 past.

MOBILITY: Cat Stretches and Wrist Stretches, 3 minutes. Band Overhead Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Birddogs on each leg, 10 Glute Bridges, 60ft. Skipping for Height, 60ft. Butt Kicks, 60ft. High Knees, 60ft. Toy Soldiers, 10 Good Mornings

SKILL WORK: Hollow Rocks to Ab Wheel Rollouts

From Carl Paoli.

From Eric Cressey.

METABOLIC CONDITIONING:Michael – for CFCC” : 3 rounds for time of: 600m Run (2 Short Loops), 50 Good Mornings (45/25), 25 Ab Wheel Rollouts

*If no full ROM Ab Wheel Rollouts you may scale in this order (hardest to easiest), band assisted ABR, partial ROM ABR, Inchworms, and Planks.

Sunday, 9/4/11

3 Sep

There are no classes tomorrow at CFCC (Croga/CrossFit Yoga has been permanently moved to Wednesdays at 730pm) – but that DOESN’T mean that you can’t do some things to maximize your recovery from the CrossFit Total. If you take your training seriously – you’ll REALLY get serious about your recovery.

Check out what ice baths can do for you (from CrossFit Marin).

And take a solid 20 minutes to stretch yourself at home! Check out the Couch Stretching Series from CrossFit San Francisco – Dooooode, where’s my quads AND Your Tight Hips Betray You.

Other great stretches to try if you’re feeling pretty tight: the Wall Assisted Series – Straddle, 90/90, and the Hamstring Stretch.  If your back is feeling those deadlifts, do some cat camels as well, try NOT to twist and crack your back AT ALL, and ice your back specifically!  You can ice as many times as you want.  Some light walking and/or running should also help.

If you didn’t total… REST UP.  Monday we will only have two sessions at 8am and 11am – and they’re gonna be OLD SCHOOL SPECIAL.

CrossFit Total Scores