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.
JOB TITLE: CrossFit Coach
OVERVIEW: To provide coaching and training to assigned groups of athletes using the CrossFit methodologies and to ensure safety and facilitate performance towards planned goals.
PRIMARY FUNCTIONS:
· Coach or Assist in coaching pre-programmed WODS.
· Attend weekly and monthly staff and coaching meetings.
· Participate in coaching special events (some continuing education completely covered by CFCC), challenges, and monthly community workouts.
REPORTING STRUCTURE: Report to Owner of CrossFit Center City CORP and annually to blind polling of membership.
QUALIFICATIONS: Minimum of one year of group and/or CrossFit coaching experience. Proven success with sales, client recruitment, and program development. Outstanding communication skills including, email, public speaking, and small group interactions. Excellent listening skills. Team player.
TRAINING REQUIRED:
· Minimum of 1 year CrossFit coaching experience at established affiliate
· Level 1 CrossFit Certified
· Two additional CrossFit Certifications or at least one Sport Specialization strongly recommended
· 8-16 week CrossFit Center City Mentorship program
· Commitment to attend CPR/First Aid Certification with a year of hire
PERFORMANCE APPRAISAL: Quarterly, semi-annual, annual.
COMPENSATION: Commensurate with experience, but on the average of 2-3k a month with 20-25 coaching hours per week. This is a paid position pending completion of the CrossFit Center City mentorship. We are looking for an excellent coach who is well versed in the CrossFit methodology but may have exposure to other specializations of performance and movement. We have long-term growth opportunities available for the right person(s) willing to prove themselves capable, responsible, and trustworthy. Our pay scale is the highest in the local area and only serious applicants need apply. Relocation negotiable.
Please send resume and any inquiries about this position to erin@crossfitcc.com. Phone calls will not be returned.
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.
“How you think when you lose determines how long it will be until you win.”
-G.K. Chesterton
Sometimes all it takes is one person…
Our next Nutrition Seminar is coming up on Wednesday, April 18th from 6-730pm – if you haven’t signed up yet and you have no idea what Paleo is – you should just sign up today (under SEMINARS). No, really – JUST DO IT.
Sammy, at Nationals.
SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.
DYNAMIC WARM-UP: 1k Row.-RECORD THIS TIME- If you are waiting for an erg – lax ball your sore bits a little longer.
SKILL WORK: Work form for the Snatch. If you are still struggling with Mobility or a risky hip – use the Power Variation of this lift.
POWER: At the Coach’s discretion, work with doubles and then up to a single for the day.
METABOLIC CONDITIONING: 1k Row – RECORD THIS TIME – PLEASE remember to set your screen to be counting down so that you get an accurate reading on time. Keep in mind that you may start this row at any time you have completed your lifts. If you finish early, be ready to get on the erg first!
If you are snatching over 95lbs. please protect yourself but also attempt to dump on pads to be kind to our neighbors. We’ll be getting in some really thick platform like pads on Wednesday – until then, just try to be as nice as you can – THANK YOU!
The last time we rowed a 1k.
All other times we’ve rowed a 1k.
GYMNASTICS DURING THE WEEK RETURNS!
With Sammy at 730pm:
Self-Myofascial Release: Lax ball hip flexors, 3 minutes; Lax ball shoulders, 3 minutes
Dynamic Warm-Up: 3 Rounds of: 5 inverted push-ups, 10 hollow-arch rock-overs, 10 arm circles (each way), 10 hip swings (each side)
Skill #1: Handstand Straddle Press, 10 minutes of practice
Skill #2: Ring Support in L-Sit/V-Sit, 10 minutes of practice
Metabolic Conditioning:
5 Rounds for Time of:
L-Sit Hang, 30 seconds
Ring Dips, 5 reps
Seated Straddle Leg Lifts, 10 reps
Handstand Walk-Ups, 5 reps
Why Gymnastics? Cause it means you can entertain thoughts of doing this:
From Adam Scheiner. Don’t take yourself too seriously 
For a better example of how to lift a barbell:
Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.
SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.
METABOLIC CONDITIONING: “FIGHT GONE BAD”
“Fight Gone Bad”
Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)
CHECK THE LINK BELOW FOR YOUR PREVIOUS SCORE!
Specialized Classes: Mobility with Tim after the noon session and at 730pm, CrossFit Endurance at 530pm, and Intro to Olympic Lifting from 6-730pm.
Elements: 7a with Cassie, 9a with Chris, 6p with Erin, 7p with Liz.
CF Games Open: WOD 12.3 is announced at 8pm! We will be waiting for it and then attempting to complete it the same night. Sign up on the Google Calendar to attend Games sessions (open to CFCC’s CrossFit Games Open team only – though spectators are allowed and encouraged!)
If you haven’t yet seen Cassie’s Athlete profile yet on the Games Page, you should.
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
METABOLIC CONDITIONING: Tabata Box Jumps (24/20). Then, after about 5 minutes of rest, attempt to repeat the same number of Tabata Box Jumps, for time. Record your reps, record your time.
MOBILITY: THE ULTIMATE/COMPREHENSIVE LOWER BODY FIX: Femur out of Butt + Lateral Distraction, Spiderman Stretch, Pigeon Pose, Wall Quad Stretch, Lateral Hamstring Rotation, Gastroc/Soleus Stretch, Lax Ball the Glutes and TFL as needed.
Check out the video for more details on how all of these pieces work together: 15-20 minutes.
CROSSFIT ENDURANCE: 4x750m, hold repeats 2-3 secs.
Specialty Classes: Advanced Oly Lifting from 6-8pm, Mobility at 730pm.
Stewed Collard Greens with Chorizo – eat your greens! They make everything better!
Top 6 Anti-Inflammatory Foods form Mark’s Daily Apple.
Why it’s so hard to lose weight and keep it off… a podcast from Chris Kresser.
Cassie in the rack for the jerk at CrossFit Queens.
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 20 passes. Foam Roll the Rest, 3 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Wall Quad Stretch, 1 minute each side. Duck Walk with arms overhead, 30ft.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute). Try to do better than you did last week*
METABOLIC CONDITIONING: Back Squat, 20 reps. You get two attempts at back squatting 20 reps. If you are happy with your first, you may opt out of the second. Record your results for both attempts.
Do this in groups of 3 so that you can provide for any messy reps by being completely spotted. Remember to have a conversation with your spotters about exactly how you would like to be spotted.
*So, if last week you could do 1 bodyweight pull-up and you got all the way through, try to do 2. If last week you could do 3 bodyweight pull-ups, try to weight your bodyweight pull-ups with 5 lbs. and go back to 1. If you did 3 pullups with 25lbs., try upping that do a 16kg kettlebell (35lbs.).
For an actual, no shit, set of 20 squats, you’re going to pick a weight that you previously thought was your 10-rep max. And you’re going to do 10 reps with it. Then you’re going to do the 11th rep, and you’re gonna breathe a little bit. And finally, you’re gonna finish the 19th rep, and Jesus is gonna be talking to you about this time. – Mark Rippetoe
Coach Chris and Sammy and Avener checking out plans in the new space.
There are a number of very big changes that are taking place soon at CFCC – and this post is meant to inform you all, the wonderful collection of folks that make up this great place we call CrossFit Center City, of everything that will be going down in the next few months.
As many of you know, we sent a survey out to members about a month ago and since then, all the Coaches and I, Erin, have been taking a lot of your responses to heart. We love what we do and we earnestly want to do it better. Your encouragement, comments, and critiques are much appreciated and always taken into consideration. All that to say, while we won’t be getting any slip n’slides yet (yes, that was requested by at least two members of the gym) – the changes below are a direct reflection of your honest answers. Thank you for helping us!
1. We’re moving.
Yup. So many of you asked for more space that we just went on ahead and decided it would be a good idea to get some. :) Actually in all honesty, the sound test for this current space was just not cutting it with the institution of potential residents in the apartments above us. No one lives there now, but if they did, we’d definitely have to go quiet and get REALLY good at walking on our hands, pullups, and jumping and landing SUPER silently. So far, no one’s moved in, but when/if the day comes, the Programming will reflect that. With any luck, we’ll be out before this happens.
What else will the new space have?
The new space will be at 13th and Chestnut and will be 8 thousand contiguous feet, or 4x more than the size of the ground floor of our current space. The re-opening will be April Fools’ Day (ha!) but the new space will be finished before then so expect us to move somewhere around mid-March.
Men’s and Women’s Locker rooms, with lots more showers. I’m looking at you, Tess and Eileen, and the rest of the 8am crew. We’ll have to rig some sweet radios in there so y’all can sing for joy and take all the time you want.
Room enough for Wallballs but shorter rope space (height).
The potential for holding LOTS of new equipment – many of you asked for Strongman stuff, don’t worry – your time is coming!
Separate spaces for concurrent classes (Yoga, Kid’s Classes, Elements, Endurance, and Olympic Lifting) and offices separate from workout space (no more worrying about dumping a bar on Tim’s computer).
A better sound system – for seamless samba music for you to WOD to – heh heh.
ALL OF YOU – at the same rate that you have always been at EVEN with all these great new features – but RAISED prices for potential new members – $200/mth, but still $150/mth for those eligible for discounts.
Now for the more ABSOLUTELY AMAZING elements that are changing at CFCC…
2. Avener is here!
By now, if you haven’t seen her than you really haven’t been here – Emily Avener is back to CFCC as Gym Manager.
3. The Gym is now being cleaned offically three more times a week than it was.
Also, we have a backpack vac. Yeah, I know you’re jealous.
4. New Classes
MOBILITY – Now in 1/2 hour increments Wednesday after the noon and on Saturdays at 11am.
GYMNASTICS – A Skill Session every Saturday at 1pm and 9am and 2pm on Sunday.
Later CROSSFIT Class on the Weekend – 2pm on Saturday and the later Gymnastics Classes.
MORE OLYMPIC LIFTING – An INTRO class on Wednesday night during the week – and more soon after CFCC BCCC ends. And 3 more Advanced Classes focusing on this a week.
INJURY PREVENTION CLASSES – Coming soon… an entire segment of classes tailored toward people who have movement deficits, in this case, we will be taking roughly three classes a week to concentrate on people who struggle with shoulder issues. This class will be open to all members but capped for participation as with all specialty classes. The emphasis will be on corrective exercise and measurable postural progress – also, on pulling a LOT of stuff in different directions to buttress the shoulder joint from all sides. Both strength work AND metabolic conditioning work will be a part of every session.
5. Scheduling Classes
We are aware the at the Google Calendar is not always the MOST reliable way to sign up for things. We are working on this and come mid-February the entire gym will be switching over to a new way of signing up for classes through a system called MINDBODY – yup, with keytags and everythang.
And, if you DO delete sessions on the Google Calendar before this time, Pukie the CrossFit clown will visit you in your nightmares and make you do Fran after eating a Big Mac and a Milkshake…and a Pizza… covered in Anchovies and Licorice.
6. Dogs in the Gym
So many of you are so kind and mentioned in the survey that Maddox (and friends) is absolutely your favorite part of the gym – he thinks that’s just great. I told the coaches we should work on our dopey cuteness a little because he’s clearly showing us up. In all seriousness though, a lot of you also expressed your concerns with things like allergies and cleanliness in the gym as a result of having Maddox, etc. around.
Rest easy. I know what it’s like to have some pretty massively bad dog allergies – trust me, like, showers and loads and laundry don’t cure it, and Walgreens runs out of tissue boxes. Therefore, the new rule is, Maddox is allowed in the gym but ONLY behind the desk. Please don’t tempt him from behind it even though I know he makes some pretty darn cute faces. Also, all other dogs are not allowed in the gym. Your cooperation in making this happen is greatly appreciated. Dog dates are allowed. And we will definitely organize some CFCC dog park days as EVERYONE knows that when dogs AREN’T making you sneeze, they’re still really awesome. Cats on the other hand…
7. Programming
Lots of suggestions were made and were definitely taken to heart. Expect to see some pretty exciting things changing when we move and until then more thorough explanations of how programming works (like this post). Remember, if you have a question – please ALWAYS ask! We want to hear what you are thinking!
8. What is the Elements Class?
The Elements Class is our new version of On Ramp. It is a six course class that takes place every 3 weeks and is arranged according to the schedules of those interested in joining CFCC. If 3 people get together and request a specific hour we will find someone to coach it! The cost to take this class is $75 and involves very personalized training (in classes of 6 people or less) that is cumulative in nature, i.e. you must attend all classes to make it to the last one and understand what’s going on AND in order to enter into normal classes at CFCC.
That’s right… there are NO MORE FREE SESSIONS at CFCC. If you have a friend who is interested in trying out CrossFit this class is not a huge financial commitment but still involves top-notch instruction and some kind of commitment from them so they will be able to give CrossFit more than just a passing glance. This class also means that new members will have gained proficiency in virtually ALL of the major movements of CrossFit – this will help classes to move along smoothly and will decrease the rate of injury among new members.
If you would like to GIFT the Elements class to someone, the cost is always $50 (two thirds of the normal price).
If you have any questions about this change, please just let us know!
9. A new Coach in training at CFCC: Cassie Haynes Grassia.
That’s right, the notorious C.H.G. has joined our ranks and is now taking on some small sessions/clients. More information on Cassie’s role at CFCC will surface as she dives into shadowing and seeing our home from the perspective of a Coach and not a member. Please give her encouragement as she works her way into filling out this position. We love her and we can’t wait to see what the future holds for her at CFCC!
Cassie, rowing in a competition at CrossFit Hoboken.
10. Capped Classes.
As many of you might have noticed, we’ve capped a lot of our specialty classes. The cap for a class will almost always be on the website or on the Google Calendar when there is one. Please respect the cap, and also be sure to let people on the list know if you do not plan to attend – or, ATTEND STUFF YOU SIGN UP FOR. We still haven’t placed a cap on normal classes but from now on, during all evening classes there will be an assistant Coach for whenever the class is over 10 people.
Coach Sammy competes at the American Open in Alabama! Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live!
SESSION, at 9am with Liz:
SELF-MYOFASCIAL RELEASE: As needed, til 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each side. Ballerina Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE Skill Work.
METABOLIC CONDITIONING:
” Rockstar ” Teams of 2 AMRAP 12: 30 Burpees 75 Double Unders – one person working at a time, Each person adds to the cumulative total (meaning… if Liz and Erin are a team and Liz does 20 Burpees, Erin needs to do 10, if Erin does 20 Double Unders and Liz does 20 Double Unders, 35 can be split up between them.
CROSSFIT ENDURANCE with Liz at 10am:
row 1:00 min on, 1:00 off, 3:00 on, 2:00 off, 4:00 on, 3:00 off, 5:00 on. Each set at 90% effort. Goal: max distance
ON RAMP with Erin at 10am:
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Hang Power Clean (one of 2 Olympic Lifts and necessary for bringing a barbell from the ground to shoulder).
METABOLIC CONDITIONING: 5 rounds for time of: 5 Deadlifts, 5 Hang Power Cleans, 5 Burpees.
You can watch her live by going here. Enter your zipcode. Click on the “live” box category – and you should be able to watch. I am watching in Google Chrome. She’s already finished snatching, but in a little while (maybe 15 minutes) she’ll be clean and jerking!
Amazing stuff, Sammy! We are so proud of you!
