Tag Archives: Gym

Wednesday, 10/12/11

11 Oct

CROGA (CrossFit Yoga!) is at 730pm with Tim - feeling tight from the last few days?  Bring your own mat and commit to doing something to make yourself feel better by Thursday!

Ripped your hands?  Check out this article on what to do with your CrossFit paws!

Don’t freak out but here are some interested thoughts on coffee… from Whole9.

Paleo Pumpkin Pie Ice Cream?  Eating for feeling awesome is SO HARD.

Primal Jambalaya – seriously, the world needs more Andouille sausage.  Here, you can see one of Arrus’s favorite chefs, The Galloping Gourmet, making his own version of Jambalaya.  There’s really no reason for including this video here except that it is AMAZING to me that Arrus recalled this.

Annie, holding Liz up on the pull-up bar.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side.  Lax Ball to Glutes, 1 minute each side.  Lax Ball to IT Band, 1 minute each side. Spend the remainder until 10 past addressing any soreness you have from the last few days.

DYNAMIC WARM-UP: For 2 minutes, switch from hand to hand as needed while completing single arm kettlebell swings.  If you think a kettlebell will be too fatiguing, start really light and use a dumbbell.

SKILL WORK: Kettlebell Snatch

METABOLIC CONDITIONING: “Helen” 3 rounds for time of: 400m Run (Long Loop), 21 Kettlebell Swings (1.5/1, American), 12 Pull-ups

ON RAMP with Liz at 630pm (held downstairs):

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Hamstrings, 5 minutes.  Lax Ball to Feet, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, Arm Swings as needed, Leg Swings as needed, Hip Swings as needed, 10 Spiderman Steps, 10 Bulgarian Goat Bag Swings, 10 Air Squats.

SKILL WORK: The Barbell Deadlift

METABOLIC CONDITIONING: Pick a light load and complete for perfect form: 7 rounds for time of: 7 Barbell Deadlifts, 7 Air Squats

TUESDAY, 10/11/11

11 Oct

Previous Fran times :)

A great idea: Magic Sauce from 101 Cookbooks.

It’s not Pizza. :) But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu.

Damoun, looking SOLID in the Russian Kettlebell Swing.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 perfect kettle bell swings, 3 pull-ups (use the band you will use for Fran), 3 kettle bell thrusters. Use a kettle bell that’s light to you.
SKILL WORK: Kettlebell Snatch
METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65), Pull-ups

GYMNASTICS with Sammy at 730pm:

Wanna learn to kip? Tonight’s the night!

Skills: Iron Cross + Kipping (pulling skills)
Metcon:

5 rounds for time:
5 band assisted iron-cross-outs
15 knees-to-elbows

Dan hits three PRs in one day during a visit. Fun times. :)

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.)

Monday, 10/3/11

2 Oct

Welcome to Peak Week, CFCC!  It’s the week of Peak Singles!  Get lots of rest and show up to put some numbers up on the board!

Free-Range Chicken Soup – from US Wellness Meats, a great site to order pastured and free range meats.

Remember if you need some help with a guideline for a food log: this is a great place to start.

Keep your ELBOWS away from your KNEES - even if you're getting this low.

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 2 minutes each leg.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings
ACTIVATION: Box Jump, 5 minutes to work up to a peak of 1.
STRENGTH: SQUAT CLEAN, up to a peak of 1.
METABOLIC CONDITIONING:Tabata Box Jumps (30/24)ON RAMP with Erin at 730pm:SELF-MYOFASCIAL RELEASE: Wall Assisted Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Overhead External Rotation, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Rowing Skill Work
STRENGTH: Kettlebell Press
METABOLIC CONDITIONING: With a partner, row a 2k as fast as you can.  Teams of 3 row a 3k.

Thursday, 9/29/11

28 Sep

Uncle Eddie’s Spiral Meatloaf

Doing Paleo on a Budget

5 Fats you should be cooking with but may not be.

If it doesn't seem a little crazy... it's probably not worth doing!

SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or if while you are waiting for your Coach to watch your set you find you have time, stretch your gastroc/soleus and lax ball your feet.
STRENGTH: Sumo Deadlift, sets of 2.
METABOLIC CONDITIONING:Tabata Row. Make sure you record your score!

ON RAMP with Chris at 6pm:

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 1 minute each side.
MOBILITY: 1 minute Hang on the Pull-up Bar, alternate hand positions as needed (hands face you, hands face out, hands wide, hands close)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP and ACTIVATION: For 5 minutes: Wall Ball Slam (2 Reps) followed by 10 steps of a Walking Lunge * focus is on absolutely perfect driving position for walking lunge – drive from the heel, keep the chest up *
STRENGTH: Pronated Pull-up, work up to a peak of 1.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Burpees, 30 Steps of a Walking Lunge.

GYMNASTICS with Sammy at 730pm:
Skill: Single-arm handstand & Bridges (Back limber, kick over, back walk over)
Metcon:
3 rounds for time:
10 handstand thigh slaps
20ft bridge walk
20 hollow rocks

CrossFit Total, Take Two

21 Sep

The next total is in January! Will you be ready?

Sunday, 9/18/11

18 Sep

If you’d like to see some runners off for the Rock and Roll Half Marathon with me tomorrow, please meet at the gym at 630am!

Best of luck to our amazing CrossFit Endurance team! Anthony Kasandrinos, Rachel Baratz, Todd Lane, Abbey Sangmeister, Alyssa Perry, Cassie Haynes Grassia, Emily Avener, Emma Alden, Beth Lorell, Jack Herrmann and Kyle Bredell – and anyone I missed who’s running Sunday morning!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison

Many thanks to everyone who came out for a GREAT Balanced Bites Seminar on Saturday. We learned a lot and have lots to look forward to from the next 30-day Body Composition Change Challenge!

GYMNASTICS at 9am with Sammy:
Skill: Muscle-up
Metcon:
5 rounds for time:
1 minute handstand
5 muscle ups (scale:10 jumping)
20 hollow rocks
Cash out: 10 burpees for every handstand break performed immediately following the metcon

The CrossFit Total make-up day begins at 11am and will run until 1pm. Be there at 11am to leave by 1pm. If you arrive any later than 1130am you will not be allowed to lift.

Friday, 9/16/11

15 Sep

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.

Wednesday, 9/14/11

13 Sep

There is Running tonight with Liz at 530pm: The Running Class is in the middle of tapering for the Rock and Roll Half this coming Sunday – see what they’re up to here!

There is also CrossFit Yoga (CROOOOGA!) tonight with Tim at 730pm. He’ll be working specifically on some shoulder opening movements. Come get real tiger-like.

Lastly, if you haven’t signed up for the alternate CrossFit Total this coming Sunday from 11am-1pm, do so right about NOW.

Corey (with his hands a leetle too wide) and Jens getting kipping handstand push-ups for the first time... like a boss. Getting strict handstand push-ups should always come first, but in the presence of a good headstand, it's a pretty cool skill to be able to add to your arsenal!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads, Adductors, Glutes, IT Band, Feet and Calves, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Sandbag Thruster Skill Work
METABOLIC CONDITIONING: Four rounds for time of: Run Short Loop, Sandbag Thruster (80/50), 15 reps, 15 Pull-ups

OUR CURRENT CYCLE + new announcements about Class Times!

11 Sep

MONDAY – Squat Clean (2-1-2-1)
TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations
WEDNESDAY – Sandbag Dominant (longer time domain metcon)
THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations
FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations
SATURDAY – Partner WOD (longer time domain metcon, see below!)
SUNDAY – No regular CF but gymnastics sessions (see below!)

Where there are numbers in parentheses, this is the rep scheme per week.  So that next week on Monday you’ll be singling your squat clean and the week after that on Monday you’ll be doubling your squat clean. 

New Classes on the schedule:

Tim is now teaching Yoga (CROGA = CrossFit + Yoga!) on Wednesdays at 730pm instead of Sundays.

Chris is now consistently on the schedule for Wednesday mornings, 6am, 7am, and 8am.

Liz is back to teaching a Saturday at 9am class (welcome to Fall, CFCC!)

Sammy will no longer be teaching Gymnastics on Saturday but will instead of teaching Gymnastics on Sunday at 9am and 12pm.

Erin will be teaching an Intro to Olympic Lifting class on Saturday at 12pm.  There will not be a metcon in this class but there will be a LOT of work on the Olympic Lifts!  This class will run until the first weekend of December.

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