Tag Archives: CrossFit Endurance

Wednesday, 5/23/12

22 May

SAVE SUMMER CAMP – SIGN UP NOW! and find out why taking FRIDAY off is SO worth it!

If you need a towel, please bring one!  We are low on them cause I think some of you have been graciously taking them home to clean them (you don’t need to on the regular – we have a laundry service!) – in any case, please leave our towels here and bring yours from home until next week when the new ones will be here – THANKS! :)

Wondering about the weather and RUNNING tomorrow? Here’s the forecast.  I guess it’s not supposed to rain in the morning – if anyone is scared of running, feel free to ask your Coach for a sub.  Otherwise, a little rain probably will only HELP your Helen time. PROBABLY.

HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.

Row 3x2k, hold :05-:10 secs between repeats, rest 5:00mins in between efforts

INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm 

Abbey and Chrissey at the Flash Mob tonight at the Philadelphia Museum of Art.
Ice cream anyone???

SMR: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 2.
METABOLIC CONDITIONING:
“Helen + stairs”
3 Rounds for time of:
Run the Ludlow Loop
American Kettlebell Swings (1.5/1), 21 reps
Pull-ups, 12 reps

PREVIOUS HELENS

The Ludlow Loop:

Once upon a time, at the CrossFit Games… “Hell-in”

BUSY Saturday.

19 May

Tuesday, 5/15/12

14 May

CONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class)
HYBRID OLY (click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm

Don’t forget that Registration for Summer Camp is officially OPEN!

To learn how to flex your mind – sign up today for Annie’s Mental Strength Seminar (THIS SUNDAY afternoon!)

Keep your mind open: keep your body and movements as free as possible. An open mind is not one that is easily filled with every bit of nonsense that is current. It is one that has not fixed on concrete ideas about anything, a mind that reflects, seeks, and basically, yearns for knowledge, improvement, success, and in the case of the last lets nothing stand in the way of achievement, leaves no stone unturned, no experiment untried. Percy Cerutty, pioneering running coach

FIRST TIME COMPETITORS at Regionals talk about their experience below.  Record made it this year after less than a YEAR total of CrossFit – where do YOU want be by next year? The best time to start, is now.

Anna and Record battle it out last year at the Battle of the Bands.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP in 7 minutes: Burpees.

Saturday, 5/12/12

11 May

THIS SATURDAY (TODAY!): Meet Arrus and I at the gym at 8am to take a trip to Reading Terminal Market to learn how to buy, cook, and plan to have food that fuels you for the week. Come by the gym at 530pm-730pm to schmooze with fellow members over food at the PALEO POTLUCK.  Get ideas for your upcoming week of food, eat some great paleo stuffs or just talk to others about how the CFCC BCCC is going.

Intro to Oly Lifting – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Sammy and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am and Sammy at 2pm
Foundations with Liz at 10am
Endurance with Liz at 11am
Gymnastics with Sammy at 11am
Advanced Olympic Lifting from 1-3pm and 3-5pm with Jim

How does CrossFit think about running? And Endurance?

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
SKILL WORK: POSE Drills
METABOLIC CONDITIONING:

7 Rounds of the below:

One minute of 10 meter (32ft) run – for every pass of 32ft count “1 rep”
One minute Row for Calories – 1 calorie equals “1 rep”
One minute Rest.

Your lowest scored round (reps of the run plus reps of calories) is your score.

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Chad and Ave single-limb rowing in CrossFit Endurance together. If you’re intimidated by this class, just remember that EVERY class at CFCC is scalable and should be thought of as a place where you can go to work THROUGH your injuries… instead of AGAINST them. If you are injured and aren’t telling us – we don’t know why you’re staying away! Always email us! There’s a LOT that you can do to get better AND to maintain a training effect!

CROSSFIT ENDURANCE (RUNNING):

Run 5x800m, rest 2-3 mins

A brief introduction to the POSE Method of Running, taught here at CFCC!

——————————————

GYMNASTICS:

DYNAMIC WARM-UP: 30 seconds of each: cat camels, wrist rocks, changing grip push-ups, hollow rocks, jump squats, handstand hold
SKILL #1: L-sit on rings (with turn out), 10 minutes practice
SKILL #2: Cartwheel/round-off
METABOLIC-CONDITIONING:
4 rounds for time:
10 free-standing handstand thigh slaps (5 each side)
10 ring dips with turn out
10 burpee tuck-jumps

Did you know…

19 Apr

that last evening, THESE people rowed an 8k in CrossFit Endurance class with Coach Liz?

AMAZING.  That takes some resolve!  The next CrossFit Endurance class is this coming Saturday at 10am!  

Endurance is patience concentrated. – Thomas Carlyle

Wednesday, 4/18/12

17 Apr

Please remember there are no regular CrossFit sessions at 530pm, 630pm, and 730pm.  Liz’s Elements class and Endurance class is still on! (see programming below)

Assistance for the Deadlift. from T-Nation.

Feeling like this after EVERY meal lately?  The CFCC BCCC is for YOU!  The Nutrition Seminar is a BIG part of making the CFCC BCCC as good as it can be – sign up today to attend tonight from 6-730pm!

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, 1 minute each side. Lax Ball Shoulders, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice, 3 minutes.
ACTIVATION: Broad Jump, six attempts at a peak of 1. Record your best attempt.
STRENGTH: Weighted Glute Bridge, work up to a peak of 5 reps with a few partners. 12 minutes.
METABOLIC CONDITIONING: 

Complete for time:

50 Double Unders

7 rounds of:

Deadlift (65% of your tested max), 5 reps.
L-Pull-ups, 5 reps.

50 Double Unders

*If no double unders, 200 singles may be used instead. If no L-pullups, a strict pull-up may be used.

ENDURANCE with Liz, at 530pm:

(rowing): TIME TRIAL: 8k <—-GAAAAAH!

Rowing warm-up from Olympic Gold Medalist, Erin Cafaro.

Thursday, 3/15/12

14 Mar

GAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend.

JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler!

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes.  Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad Stretch + Overhead Reach,1 minute each side.  Elbow in Band as in Rack Stretch, 30 seconds each side.  Band Overhead, 30 seconds each side.
DYNAMIC WARM-UP: Review the Clean.
STRENGTH: Clean, Work up to a Peak of 1.
METABOLIC CONDITIONING: From Todd and Mel in Ireland: “Five 3 minute rounds done continuously (so it takes 15 minutes total) of run 300m (reminded me of the short loop that’s why I thought of CFCC) then AMRAP double unders for the remainder of the 3 minutes. I did 510 double unders. The owner of the gym who I did it with, David Price got 567. He is much faster at running than me. Also, like 6 people got their first double under in this WOD so it is good for that too. Saw you are moving soon, so you might not get to use the short loop again.”

Paul PRs his Snatch by 3kg in the Intro to Oly Class last night!

Saturday, 3/10/12

9 Mar

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm.
Elements: With Liz, 11am. With Tim, 10am.
CrossFit Games Open: 12pm.

GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows.
CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity

Rizzo judges Steph Berg's Toes to Bar in WOD 12.3 of the CrossFit Games Open. On Thursday night Berg put her max overhead more than 24 times. Only in the Open...

View the full workout description here.

SELF-MYOFASCIAL RELEASE and MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Roll Lower Leg Horizontally across Barbell, 2 minutes each leg. Lax Ball Feet, 1 minute each side.
POSTURAL ACTIVATION: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: 5 reps Spiderman to Stand, Hip Swings, Leg Swings, and Arm Swings as needed. Then, practice the movements.
METABOLIC CONDITIONING: 

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

*Pay special attention to your standards during this workout.  Pretend you are being judged!  Your box jumps should end in full hip extension ON THE BOX (you may not jump up and off).  Your Push Press is not over until you are standing completely tall (hips and knees and arms extended, head through your arms).  Your toes on the Toes to Bar may hit underneath or over the bar but both must hit the bar – on the way down, your feet must pass behind your hips for the next rep to count.

Wednesday, 2/29/12

28 Feb

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin).
Elements: 7am, 9am, and 7pm.

“Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway

CROSSFIT ENDURANCE: with your partner, row 5k.

Come get mobile like this young fellow, at the 1pm class and at 730pm TONIGHT.

SELF-MYOFASCIAL RELEASE: As needed until 5 past.
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.
SKILL WORK: The rebounding or repped box jump. Pick any height you like and work this skill for 5 minutes. Focus is on precision. If you’re hitting a height that’s really awesome but makes your form deteriorate, lower the height of your box.
METABOLIC CONDITIONING: Complete 5 attempts at an unbroken set of wallballs. Unbroken means you can rest as long as you want in the squat and you can miss the target and keep moving, but the second the ball touches the floor your set is done.

You will record two scores: 1) The highest number of wallballs you did in one set 2) The lowest number of wallballs you did in one set.

*** if you are a wallball beast, try an unbroken set of 2-fers ***

POSTURAL RESTORATION: Accumulate 2 minutes in a Wall Assisted Straddle.

Saturday, 2/25/12

24 Feb

PLEASE NOTE! Yoga is cancelled today because Tim is competing at Hybrid!  Follow him and the rest of our athletes on Facebook!

Today! Many thanks to Mike Mackintosh for this shot of Larissa handstand walking.

SESSION with Liz at 9am and Sammy at 2pm:

SELF-MYOFASCIAL RELEASE: As needed for 10 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Pec Stretch, 1 minute each side. Band around the Shoulder, Hand Behind the Back, 1 minute each side.
DYNAMIC WARM-UP: Running Drills (Liz! – skipping, pulling, high knees).
METABOLIC CONDITIONING:

“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

MANDATORY 30 minute CAP.

*There is no rx’d weight for women for this workout. If you can do more than 65lbs., try it.  Be nice to your wrists!

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