Tag Archives: Turkish Get Up

Tuesday, 3/20/12

19 Mar

THE NOON TODAY IS CANCELLED due to a LARGE shipment of new equipment coming in around then. Check our Facebook Page to be made aware of the arrival time of this shipment and if you around and don’t mind – we do need help carrying 1300lbs. of stuff into the basement.

Also, we’re moving on Sunday the 25th from 10am til we are done – if you can help, please sign up in the gym – WE NEED YOU!

The Mainsite for Today.

“You can never be prepared for everything. You’re going to get knocked down. But you can practice taking the blow and getting back up. It’ll help. And life will go on.” – On Being Sucker-punched, from CrossFit Lisbeth.

Turkish Get Up instruction at the 730pm class. We say that every class is scalable and we really mean it! Here, Tim gets the entire class to use their shoes as props for the skill work section of the day. To the rest of 13th street looking in, I'm sure we look a little nutty - but in here, it all makes sense!

SELF-MYOFASCIAL RELEASE: Foam Roll Everythang, 3 minutes.  Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Overhead Stretch, 30 seconds each side.
DYNAMIC WARM-UP: 3 rounds of: Inchworms, 3 reps. Inverted Hand Push-ups, 3 reps. Barbell Thrusters (use PVC if a barbell is too heavy).
SKILL WORK: Review the muscle-up transition. Work speed with the elbows. 10 minutes.

For athletes that can complete either part (the muscle-ups or the thruster) of this rx’d:

9-6-3 reps for time of:
165/115 pound Thruster

*if you don’t have a muscle-up but you do have an rx’d thruster, complete one of the following: hard ring dips, or a heavy pull-up, or, if you’d like, both. For example: the first round for me if I did not have a muscle-up could be 115 Thruster – 9 reps, Ring Dips – 9 reps, Bodyweight Pull-ups – 9 reps.*

For athletes that cannot complete either part of the above rx’d:

21-15-9 reps of:

115/75 pound Front Squat
Pull-ups (may be kipped)


Wednesday, 12/28/11

27 Dec

Venus with Biceps.

Shoulder Hurt Starts Here.

Salt and Blood Pressure – from Mark’s Daily Apple.

For more information on the incredible man below.

Endurance is patience concentrated. – Thomas Carlyle


SELF-MYOFASCIAL RELEASE: Foam Roll Everythang, til 10 past.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Spiderman Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: Max Turkish Get Up (use any consenting implement you like) – you’ll have about 15 minutes to actually do this – so choose your loads wisely.
METABOLIC CONDITIONING: 100 Burpees for time. (We’re being nice, it’s traditionally 150).
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes. Pec Roll, 1 minute each side. Band Overhead, 1 minute each side.

*If you want your shoulders to work for the rest of the week – DO THE POSTURAL RESTORATION!*

CROSSFIT ENDURANCE with Liz at 530pm.
ROWING, 3x1000m, rest 3:00, hold 3-5 secs

MOBILITY with Tim at 730pm.

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.

Monday, 8/15/11

14 Aug

I’m back and so excited to be refreshed for the Fall season of training at CFCC! Thank you so much for being supportive of your coaches and of each other. Every where I go in the world I am always so proud to think of the incredible community of people here in our little building on 13th Street. I’ll see you all tomorrow some Turkish Get Ups!

Self myo-fascial release: Lax Ball to Shoulders, 5 minutes.
Mobility: Wall Assisted 90/90, 1 minute each side.
Dynamic Warmup: Skill Work with the Turkish Get Up.
Strength: Turkish Get Up, peak of 1.
AMRAP in 12 minutes: Turkish Get Up, 1 on each side (1.5/1), 30 ft. Overhead Walking Lunge, left, 30 ft. Overhead Walking Lunge, right.

Monday, 8/1/11

31 Jul

I (Erin) will be away from this Thursday, 8/4 until Monday, 8/15. A LOT of great things will be happening in my absence… including but not limited to… a) Olympic Lifting for TWO STRAIGHT WEEKS starting tomorrow, Monday, 8/1/11 and coached by Jim Rutter and b) new programming being introduced.  If you have any questions about my absence or about anything else, always feel free to contact me at crossfitcc at gmail.com – thanks!

The programming will involve the following FORMAT:

SUNDAY: NO CLASSES except YOGA at 12pm, while Erin is gone (so… the next partner WOD will be 8/21)
MONDAY: Turkish Get Up, up to a peak of 1.
TUESDAY: Deadlift (Conventional or Sumo, you’ll see)
THURSDAY: Weighted Push-up
FRIDAY: Front Squat
SATURDAY: There will be Running, On-RAMP, and Gymnastics.

*Please remember that the On-RAMP classes are specifically programmed for new members and as such, should not be used by current members for training. The training will not be as relevant to you and more importantly perhaps, the Coach will not be allowed every opportunity to give new members their fullest attention. If you have a question about this, please contact us personally – thanks!*

Simon is not impressed with the 530pm class's attempt to lax ball their shoulders... but he SHOULD be because it's SO GREAT.

“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

Have you heard? This is how the end of the CrossFit Games 2011 went down!

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

MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 Round of: 10 Cat Camels, 10 Thoracic Mobilizations, 10 Cobra to Heel Pressdowns, 10 Leg Swings, 10 Back Leg Swings, 10 Arm Swings as needed.

STRENGTH: Turkish Get Up, peak of 1. Any implement may be used.

METABOLIC CONDITIONING: 50 Burpees for time.

Tuesday, 6/28/11

27 Jun

If you are a part of the Nutrition Challenge and haven’t been measured yet, please ask me the next time you see me.  If you want to be a part of this Challenge and you haven’t been to a Nutrition Seminar, please email me!  If you want to be a part of this Challenge and you have to a Nutrition Seminar – why haven’t you emailed my yet to meet up???

Nancy has the pull-ups! (video!)

It’s true.  Coconuts are awesome for you and come in so many shapes and sizes.

I bet you could make this with some summer eggplant and eat it cold or hot and it would still taste good – especially if you through some ground grassfed beef in the pan.  Ground turkey would work well too.  A side of shrimp sauteed in garlic-ey olive oil might be nice too.

THROWBACK: Angie, Erin, and Sam doing Turkish Get Ups in a weird land called "The Hobbit Hole".

Self-Myofascial Release: Lax Ball to Hip Flexors, 2 minutes each side.

Mobility: Wall Quad Stretch, 1 minute each side.

Dynamic Warm-up: Skill Work for the Turkish Get-Up, including the High Hip Bridge.

Strength Work: Clean Pull, 10 minutes to a peak set, then repeat peak set x 2.

Metabolic Conditioning: AMRAP in 10 minutes: Turkish Get-Up, 1 rep is both sides (2/1.5), Strict Chest to Bar Pull-up, 5 reps

On-Ramp with Erin at 6pm in the basement.

Dynamic Warm-up: Planking Variations

Skill Work: Overhead Squat (a select number of barbells will be reserved for downstairs during this session, including all training and ladies bars).

Metabolic Conditioning: “Jeremy” 21-15-9 reps of: Overhead Squat/Burpees

GYMNASTICS at 730pm with Sammy.

Kinesthetic Awareness: L-ring support
Skill: Muscle up
Metcon: Tabata ring support, Tabata L-hang

*Penalty: 3 rocking hollows for every break to be performed immediately following the metcon*


Wednesday, 5/11/11

10 May

Watch the below. Ben Bergeron from CrossFit New England does “Jackie” in 541.

Self Myo-fascial Release: Lacrosse Ball to between shoulder blades, mobilize arm through varying degrees – stop at 5 minutes into class.

Warm-up of the Day: Skill Work for the Turkish Get-up

Rotational Strength: Turkish Get-up, 10 minutes to a peak set of 1.

Mobility WOD: Check this out! Test: Catch Position. Band Assisted Pigeon Pose – band to the side, band pulls you backwards, supine – band around knee to hamstring stretch, band assisted gastroc/soleus stretch. 2 minutes in each position. Test: Catch Position.

Metcon: It’s a surprise. 🙂 You won’t need running shoes.

Extra Credit: Immediately after you call time, time how long it takes you to do 25, 50, or 100 double unders.  Pick your number based on ability.  This should not take longer than 5 minutes.

Got cracking joints? Read this article!
Want to know why Gary Taubes thinks we get fat? Take some time and watch this video.


CROSSFIT ENDURANCE (@530pm – meet at the gym, jog over to Washington Square Park!)

Wod: (200m, 400m, 600m)x2
Rest the time it took to run the previous interval (so rest the time it took to run 200m before running 400m)

Do not let what you cannot do interfere with what you can do.
-John Wooden