Tag Archives: Workout of the Day

Monday, 11/28/11

27 Nov

MOBILITY CLASS with Tim is tonight at 730pm! Feeling a bit creaky? Come out and get super supple! 🙂

Do you like olive oil?  Do you like THE BEST OLIVE OIL?  Check out our original handstander, Tony Kas’s olive oil supply site – I’ve seen the grove that this stuff is from in Greece – it’s the real thing!

Interesting thoughts on Running on the Beach, from Brian McKenzie of CrossFit Endurance.  Check out the video here.  Did you know that our CrossFit Endurance Coach Liz is a SPECIALIST in POSE Running Form, or… the most efficient way to run?  Not only can you get coaching from her on running but she’s also GREAT at Programming for those of you who feel your endurance limits you the most – come out to her CrossFit Endurance classes at 530pm on Wednesday and 10am on Saturday to learn more.

Please note, the Advanced Class this coming week is from 9-1030am this Sunday, Intro to Olympic Lifting will be from 1030am-12pm.

Chrissey handstands at home over Thanksgiving, pup examines her form. 🙂

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, Lax Ball Triceps, Lax Ball Glute/Hamstring Tie-in – til 8 past.
DYNAMIC WARM-UP: 20ft. of prisoner lunges, 20ft. over/under, 20ft. duck walk.
POSTURE AND STABILITY: Single Leg Squat hold, 1 minute each side.
POWER: Squat Clean, beginning with 2, up to a peak of 1.
METABOLIC CONDITIONING: 4 rounds for max reps in one minute of: 20ft. shuttle sprint (1 rep = there and back). Rest 1 minute between rounds.


Saturday, 11/12/11

11 Nov

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!

Picture from CFCC PROM, by Mikem!

Stephen’s Wedding Workout (9am Class open to all members of CFCC!)


With a partner.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa.  Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.

CROSSFIT ENDURANCE with Liz at 11am:

Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!

3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time

At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.

Friday, 11/11/11

10 Nov

Wise words from CrossFit Lisbeth about potential: remind me of this: “You see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’” (George Bernard Shaw)

Did you know that eating “Paleo” is about more than looking your best? The CrossFit community has long provided nutritional inspiration for people living with chronic diseases of many kinds – check out this post from our friends at CrossFit Aspire.

30 great ways to make this Fall even better than the one before – from Mark’s Daily Apple. When was the last time you looked at the OTHER stuff in your life that wasn’t fitness or food related?

Our first Advanced Class is being held from 12-2pm on Sunday, if you still haven’t signed up to receive email information about this, please be in contact with us ASAP!

What should your torso look like when you squat? Ideally, this. Image from crossfit.com *

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, to 5 past. Lax Ball to Hamstrings/Glutes, 2 minutes each side.
MOBILITY: Wall Quad + twist toward front leg, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 3 Squat to Stands, 3 Jump Squats, 3 Single Leg Squats on each leg
POSTURE and STABILITY: Handstand Hold, 1 minute (if you don’t make it through this whole minute without stopping you will complete a plank hold for the workout instead of the Handstand Hold).
STRENGTH: Back Squat, up to a peak of 1.
METABOLIC CONDITIONING: “Visiting my Sister:” 4 rounds: 1 min handstand hold, 20 one-leg squats (10 per leg)

Wednesday, 10/26/11

25 Oct

We’ve still got spots open for the Olympic Lifting class from 4-6pm! Please let us know if you’re interested! There’s more information here.

Fall Ball is Friday, November 4th. Are you READY?!?! What are you going to be? Post to comments!

A good idea: Pumpkin Chicken Chili from the Civilized Caveman

Easy Peasy Potato Salmon Dill Burgers, from Life as a Plate – perfect for a post workout meal 🙂


SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, til 5 past.
MOBILITY: SCM/Lower Trap Stretch, 30 seconds, each side. Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: Double Under Practice and/or Skill Work, 3 minutes.
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: Complete AMRAP in 5 minutes: 5 Front Squats (75% of your peak set), 10 Hand Release Push-ups. Then, at the end of 5 minutes, immediately complete AMRAP 5 minutes of Double Unders.

If 75% of your Front Squat is less than 85lbs. you must default to using a kettlebell to goblet squat for the metcon. If you cannot clean 75% of your Front Squat you may not use the rack but you must instead move to the lightest weight you can clean to complete for metcon. If that weight is lighter than 85lbs. you must default to using a kettlebell to goblet squat.

If you cannot do double unders, you must try to get at least 1 Double Under for 5 minutes. No singles are allowed.

ON RAMP, with Liz, at 630pm, basement:

SELF-MYOFASCIAL RELEASE: 10 minutes to learn what you can do with a tennis ball that will make your shoulders feel MUUUUUUUCH better.
MOBILITY: Pec Roll, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 5 Spiderman Steps each side, 10 total Prisoner Lunge Steps, 10 reps of a Goblet Squat, AMRAP plank for 1 minute.
SKILL WORK: The Single Arm Press, and Push Press
METABOLIC CONDITIONING: AMRAP in 12 minutes of: Right Arm Push Press – 6 reps, Left Arm Push Press – 6 reps, 12 steps of an unweighted Walking Lunge, 12 Goblet Squats with the Dumbbell or Kettlebell you are Push Pressing.

The load for the push press should be something you can strict press 5 times.

CROSSFIT ENDURANCE with Liz at 530pm:

3 x 1M, rest 4:00 mins.  Hold effort 10-15 secs.

Fall Ball the First.

19 Oct

Who: Exclusive to CFCC members only.

When: November 4th, from 6-9pm.  In lieu of regular classes.

What: About 1 hour of a workout done in costumes of your devising, followed by a Paleo Potluck style feast and good tunes you can choose to play. There will be a photographer, there will be a video camera – you may remember this forever. 🙂

Where: First Floor of CFCC

Why: Because it’s Fall and all of the Halloween stores will have costumes on sale… and because now that the CFCC BCCC is over we can definitely (if perhaps, in debatable fashion) consume pumpkin beer, paleo pumpkin cheesecake, and more stuff from Sweet Freedom Bakery!

How to sign up: Starting next Monday there will be a sign up for people attending and items being brought. Look for it, but you’ll also receive some reminders on the blog!

Tuesday, 10/18/11

17 Oct

Feeling headachey? Read what our very own Tim Heckman has to say about exertion headaches.

Pork loin is cheap and really tasty – and especially in honor of apples, fall, and lard… Rosemary, Apple Butter Pork Loin.

Something that actually makes sense with ground turkey: Paleo Pumpkin Chili

For those of you wondering what the top position of your Olympic Lifts should look like!

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: As needed: Cat Camel, Cat Stretches, Wrist Stretches, Hollow Rocks, Superman, Forward Rolls
POSTURE AND STABILITY: Handstand Hold, 1 minute.
SKILL WORK: Handstand Walking
METABOLIC CONDITIONING: AMRAP in 15 minutes: Walk 10ft. on your hands, 5 Forward Rolls, 5 Burpee Tuck Jumps.

GYMNASTICS with Sammy at 730pm:


15 ft bridge walk
15 ft forward rolls
15 ft plank walk
15 ft backward rolls

Friday, 10/7/11

6 Oct
It’s the last day of PEAK WEEK!  Did you PR this week?  What were your favorite lifts of this cycle?  Post to comments!
Where will I get my carbs on a Paleo Diet?  From Diane of Balanced Bites.
SELF MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.  Lax Ball plus Glute Bridge to Upper Traps, 1 minute each side.  Lax Ball to Lower Traps with Rotation of Arm as needed, 1 minute each side.
MOBILITY: Pec Roll, 1 minute each side.  Band Around Shoulder, Hand “Handcuffed” Behind Back, 1 minute each side.  Band Overhead for practice with External Rotation of Shoulder, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
ACTIVATION: With a partner, Medball Chest Throws – 3 minutes.
METABOLIC CONDITIONING: “Lynne” 5 rounds for max reps of: Bodyweight Bench Press (or what you used 3 and 2 weeks ago), Pull-ups (Strict or Kipping, take your pick!  People with shoulder injuries be aware Strict is safer for this workout.)