Tag Archives: Beginners
Monday, 5/14/12
13 MayDon’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!
REGISTRATION IS OFFICIALLY UP FOR SUMMER CAMP! WOOHOO! The first 10 sign-ups get $50 off!
Squat like your momma made ya!
Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm
HYBRID PROGRAMMING for today is here.
FOUNDATIONS for today is here.
SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one). If you fail on your first and would like to attempt a second, feel free to use your second attempt for this. If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.
More Elements graduates!
29 AprCFCC has officially hit 200 members – that’s some incredible stuff.
Every round of Elements never ceases to amaze me! A whole new slew of people has been welcomed into CFCC and each and every one of them is just waiting to fulfill their new-found potential. Tis the season for growing into something you didn’t think you could be! More power to you, friends – and to my fellow vintage CFCCers – make sure you say “hi” if you see them around! 
He doesn't always do this - but he was a very SPECIAL member of my Elements class 
New classes on the Schedule!
11 AprHello, friends! We’ve added a number of classes to our schedule for the month of April and until June and I just thought you MIGHT want to know about them via something other than our online schedule. This schedule is in effect as of tomorrow morning (Thursday)!
Please note that the only regular classes that have been added are Sunday at 10am and 12pm and will be taught by Tim.
CROGA with Tim (in the DOJO/Warm-up area):
Tuesdays and Thursdays at 630am-715am
Mondays and Wednesdays at 12pm-1245p, and 630p-715p
Sundays at 11am
Whether you’re looking to wake your hips up after a heavy day of squatting or PREP your hips for an evening of maxing the Snatch and then your mile time, CROGA is your answer to being able to do both of these things (ALL things???) effectively. These classes will vary in form but you can expect about 30 minutes of Yoga, and 15 minutes of hardcore mobilitywod.com stay stretching. If you have specific needs, just ask Timoteo! He’s there to get you acquainted with the ways YOU can do just a little bit of work to get your body moving the way it was meant to!
CONDITIONING ONLY (in the “Back of the House”/Oly/Elements Area with Tim):
Tuesdays and Thursdays at 715am-8am
Feeling like a little burnt out? Feeling like your strength is great but your general physical preparedness could be just a bit better? Attempting to format two-a-days that you can actually live through one or two times a week? This class is for you and open to all members of CFCC! It will run on Tuesdays and Thursdays at 715am and will include a dynamic warm-up, followed by a “metcon” that ranges in length (anywhere from 10-20 minutes). The workouts will not always be running and rowing but you will find that most of them include variants of these movements mixed with others. The format of the workouts will be simple, easy to review, but not always easy to complete (you will still be breathing hard!). Any weights used will be light. You’ll be done by 8am!
ADVANCED CLASS, location varied with Tim leading:
Tuesdays at 6pm, Sundays at 2pm
The class is for Advanced Class athletes ONLY and will be an attempt to (most of all anyway) prepare Record for the Regional Level of the CrossFit Games! She needs you to be there, friends – make plans to try to hit this session as often as you can until May 5th! For more on the purpose of Advanced Class and how YOU can join in read this post and email me directly at erin@crossfitcc.com if you would like to be considered!
GYMNASTICS with Sammy:
Tuesday and Thursday at 730pm
Sunday at 9am and 1pm
There is no more Gymnastics on Saturdays! Gymnastics is a class devoted to the finer points of many of the movements that CrossFit typically borrows from the sport of Gymnastics. There’s no end to the number of party tricks you may learn in this class and ALL are welcome. Whether you’re still scared stiff at the idea of being upside down, want your first muscle-up, or seriously want to consider being able to do an iron-cross – this class CAN get you there and you WILL see changes in your performance elsewhere in CrossFit! Skill work in this class is run in a more clinic-ey style and a conditioning workout which varies in length and intensity is included in just one hour – if you’d like highly individualized attention, please don’t forget that all of your Coaches always have Personal Training hours available.
COMING UP in 2 weeks…
CROSSFIT FOUNDATIONS with Liz:
We are still setting down some definite hours but we know these will be available:
Monday and Wednesday, 630pm.
The purpose of the Foundations class is two-fold: we wanted to provide a time, even if it was at a few points during the week, where a recently graduated Elements student and a recently vacationed long-time CFCC member could meet and train together. In this class you can expect to be setting a foundation for many of the movements that are taught in Elements but also trained in our regular classes. There will be an 8 person cap on this class and the format of the hour will be very like our regular classes: Mobility Work, Warm-up, Strength, and Metabolic Conditioning. You can dependably find yourself either squatting or deadlifting in these classes for strength to reinforce patterns for two of the most important lifts in our arsenal of movements. You can also find yourself completing metcons that are VERY simple in nature (no complicated movements, no crazy names to remember or re-learn but merely all of the movements which are included in our Elements class metcons – simply, reinforced)- and which will typically never run longer than 15 minutes. This is the first time we’ve ever run a class of this kind and we’re very excited to have the opportunity to offer it. This class will begin in two weeks time (Monday, 4/30/12).
Thursday, 3/8/12
7 MarSpecialized 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.
Tuesday, 3/6/12
5 MarSpecialized Classes: None.
Elements: 7am with Cassie, 9am with Sammy, 6pm with Erin, 7pm with Tim.
Below, you’ll find a picture of my brother during his Elements (thanks, Chris!) Class. It’s taken him a long time but for the first time ever, he’s giving CrossFit a real try. He’s already got some of the spirit that we see in so many of you after just a few months of doing CrossFit – and this is why I love watching people who are new to CrossFit enter our world at CFCC! You have no idea what you’re capable of – but I’ve seen so many start with just a small step in the right direction, and end up AMAZING me in the end.
I’m so excited for him (whether or not he chooses to stay ) because even though I know CrossFit is not for everyone – I think I know enough about it to say that it has made my life richer and my mind stronger, and my body a lot more functional than it used to be. Who wouldn’t want to give that to someone they love? If you’d like your friends or family to try CrossFit – tell them to come soon! Our next stage of Elements begins at the end of March in the new space. If you haven’t told someone about CrossFit NOW is the time. We’re about to get bigger and better than ever before!
My brother, Joshua - in the elements class.
SMR and MOBILITY: Lax Ball Shoulders (Front and Back), and pick your favorite shoulder stretch(es) with the band, 8 minutes.
DYNAMIC WARM-UP: Skin the Cat Practice.
See this video for more details on why we do this, how to do it well, and what it has to do with your SHOULDER.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from life-cycle.
METABOLIC CONDITIONING: “Flotsam and Jetsam” AMRAP in 20 minutes: 1 strict muscle-up + 1 dip (perform a muscle-up and then perform an extra dip), 2 skin the cats, 40 double unders.
*If you don’t have a strict muscle-up perform one very hard strict pull-up (at least 70% of your best). If you don’t have an rx’d skin the cat perform a strict L-raise variation on the bars. If you don’t have 40 double unders, complete 100 singles.
“The pitch to which he was aroused was tremendous. All the fighting blood of his breed was up in him and surging through him. This was living., though he did not know it. He was realizing his own meaning in the world; he was doing that for which he was made…. He was justifying his existence, than which life can do no greater; for life achieves its summit when it does to the uttermost that which it was equipped to do.”
-Jack London, White Fang.
NEW GRADUATES from the ELEMENTS COURSE!
28 FebA new wave of Elements (CrossFit Center City’s Foundations of CrossFit Class) has begun, but a new wave of MEMBERS from the last rotation has joined! If you see them around, say hey! Also, maybe say, “My name is Reid, and if you I happen to get a little nauseous, don’t take it personally!” Or maybe, “Hey, my name is Elie, and don’t be scared if I yell at you while I’m lifting – someday you will yell too!”
All kidding aside, it’s rough to be new! Give these folks all the love and wisdom you have!
LIZ’ S ELEMENTS CLASS:
From L to R, back row: Donald, Adrian, Mike, Aaron, front row: Linz and Guilia
CASSIE’S/ERIN’S ELEMENTS CLASS:
7am is EAAAAAARLY.
TIM’S ELEMENTS CLASS:
You can kind of tell who their Coach was, can't you?
SAMMY’S ELEMENTS CLASS:
CHRIS’S ELEMENTS CLASS:
The few, the proud, the 9amers!
Tuesday, 1/3/12
2 JanThere’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar!
The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board. Sign up now to get your spot!
”A man can do only what he can do. But if he does that each day he can sleep at night and do it again the next day.”
– Albert Schweitzer
Stephen, on top of the best box jump of the day, 50.5"
SELF-MYOFASCIAL RELEASE: Lax Ball Lower Leg and Feet, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Clean and Jerk.
STRENGTH: Weighted Pull-up (Pronated Grip), up to a peak of 1.
METABOLIC CONDITIONING: ” Liquid Cocaine ” 5 Rounds For Time: 5 Clean and Jerks (155, 105) 10 Chest To Bar Pull Ups
*If no Chest to Bar Pull-ups use a band that easily let’s you get chest to bar. If you have to, complete 5 reps per round instead of 10 as long as they are legit.
ON RAMP with Erin at 7pm:
This week is the last week of ON RAMPs for a while – if you’ve been trying to finish yours – this is the week to do it. We’re changing our Beginner’s process starting 1/9/12! Watch the website for more details.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Spend about 30 seconds with each: Cat Camel, Cat Stretches, Wrist Stretches, Spiderman Steps, Squat to Stand, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Learn the Hang Power Clean.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters, Pull-ups. 10 minute cap. Use a weight/band that you believe will be a little EASIER than you need. The challenge of the workout should be that you are breathing hard, not trying really hard to finish one rep at a time.
Saturday, 12/31/11
30 DecThere’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!
Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email crossfitcc@gmail.com with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!
Regular Session, 9am:
SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad, 1 minute each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.
METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)
*20 minute cap.
10am CrossFit Endurance with Liz:
6×3:00 mins on, 3:00 mins off
10am On Ramp with Erin:
SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Wall Quad Stretch plus Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).
SKILL WORK: Learn the Hang Power Snatch.
METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees. Use a weight that is light – your shoulders will fatigue pretty quickly. If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.
Tuesday, 12/27/11
26 DecGymnastics Classes will return in the New Year! Speaking of Gymnastics…
SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes.
MOBILITY: Varied Grip Hangs, 2 minutes.
POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands.
DYNAMIC WARM-UP: Review the Kettlebell Snatch.
STRENGTH: Pull-up (Pronated Grip), up to a peak of 2.
METABOLIC CONDITIONING:
“Sammy’s Day Off” AMRAP in 12 minutes of: 4 Chest-to Bar-Pull-ups, 4 Ring Dips, 4 Handstand Push-ups, 4 Kettlebell Snatches each arm (1.5/1)
(for the record, today is not her day off… but she could do this on her day off of training and it wouldn’t be a big deal at all )
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes.
ON RAMP with Tim at 7pm:
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Choice.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Cat Camel, Spiderman Steps, Squat to Stand, Jump Squat.
ACTIVATION: Box Jump
SKILL WORK: Front Squat – work on achieving full depth and the rack position. Work with sets of 5 reps.
METABOLIC CONDITIONING: “Sea Legs”, for 10 minutes, 1 minute of: Box Jumps, Plank. Your score is your number of Box Jump reps. Count only reps where you reach full hip extension at the top of the box and where your feet land entirely on the box.
ADVANCED CLASS, 7-830pm:
{Basement}
Warm-up of Choice til 715pm.
Olympic Lifting Specific.
715-8pm: Snatch.
8-830pm: Mainsite WOD – compare to… - 20 minute cap.
UPCOMING EVENTS
