Tag Archives: Peak Week

Monday, 4/30/12

29 Apr

Croga at 12pm and 630pm with Tim.

It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK!

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: Box Jump, Work up to a peak of 1 in 8 minutes.
STRENGTH: Front Squat, up to a peak of 1.
***Especially in the 6am and 7am classes, absolutely no dumping/missing of barbells allowed – use a spot if you’re even a little bit unsure of a set.***
METABOLIC CONDITIONING: Tabata Burpees. Your score is your total number of burpees.

And now… for a VERY BIG DEAL…

CFCC IS GOING TO SUMMER CAMP!

Bathing suit? Check. Boom socks? Check. Bug spray? Check. It’s official, y’all, CFCC is going to summer camp! Mark your calendars for Friday, August 24 – Sunday, August 26! Registration will begin at noon on Friday and there WILL be workshops and WODs, along with all sorts of activities throughout the afternoon, so plan your time off from work accordingly! We will be headed to Indian Head, a summer camp and mountain retreat located in Equinuck, PA – about 3.5 hours from Philadelphia – for a weekend of adventure, beast-mode engagement, and all of your favorite CrossFitting friends.

Your weekend includes: Dinner on Friday, three meals on Saturday, and brunch on Sunday; 2 nights of accommodations; the CFCC Jamboree on Saturday night, featuring a pig roast, campfire, dancing, and open bar; specialized programming; workshops from guest presenters; and of course, the First Annual CrossFit Center City Decathlon.

Regular Members = $475; Students = $375. The first 10 people to sign up get $50 off of the appropriate registration fee! Registration begins soon!

Summer Camp is brought to you by Trap Door Athletics,the brand, spankin’ new business venture of Emily Record and Cassie Haynes Grassia. Find out more about who they are and what they do on their website, www.trapdoorathletics.com

Don’t forget to Like TDA on Facebook and follow them on Twitter, @fleethebox!!

Monday, 3/12/12

11 Mar

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board!

ELEMENTS: None – we have the next few weeks off due to the move!
SPECIALIZED SESSIONS: Mobility with Tim at 730pm.
GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday night will be doable!

Ian and Jens complete Toes to Bars in tandem with spectators and judges watching. There's a lot of heart going in to these Open Workouts... if you wanna know what they're all about - grab a cup of coffee and come to one of the sessions! They are a LOT of fun to watch and your TEAM needs your voice! Trust me... I don't have much of one left :)

SELF-MYOFASCIAL RELEASE AND MOBILITY: Foam Roll generally for 3 minutes.  IT Band/TFL flossing with the Lacrosse Ball, 1 minute each side.  Box Assisted 90/90, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: 5 minutes of double under practice, every time you break, hang out in a Spiderman Stretch for a little bit.
SKILL WORK: Snatch Balance. You may practice landing in a full overhead squat, but for our purposes today, landing in a partial squat is optimal. Check out the video.
STRENGTH: Two Choices, you can complete a max set of 15 reps (with bodyweight x 15 as a goal) or you can complete an Overhead Squat for a Max of 1 rep.  You may not do both.
METABOLIC CONDITIONING: 

*To be done OUTSIDE*
“HUNTER’S REVENGE” 
Rotate through the following stations four times (for a total of 12 minutes of work):
1 minute of a Plank
1 minute of a Waiter’s Walk with a barbell overhead (135/95)
1 minute of a Farmer’s Walk – 1 kettlebell by your side in each hand (2/1.5)
Are the kettlebells too easy?  Find some plates to pinch grip! (see here)
Your score is the number of times you must rest.  
Example: Resting on the plank scores you a point. Resting on the Waiter’s Walk scores you a point.  Resting on the Farmer’s Walk scores you a point.  You get NO POINTS for moving any specific distance… but you should keep moving…if you haven’t picked up the barbell 15 seconds into a minute you get 10 points added to your score. Stay between Juniper and 13th Street in a safe radius (so that you can make sure you can rest on the sidewalk if any cars are coming).  
Why the Loaded Carry?  Read more from Dan John here.

Monday, 11/7/11

6 Nov

It’s Peak Week! <— neon, in honor of our new t-shirts ($20).

Wanna watch some football with CrossFitters? Come out to Smokin’ Betty’s at 11th and Sansom at 830pm tomorrow night! We’ll be there!

The first Advanced Class is taking place this coming Sunday at 12-2pm. Expect some skill work, and a few short workouts – some of which you may have done before. The night before some of the programming will be posted – additionally, some audibles will be called. Testing times for all athletes who have contacted me thus far will be posted tomorrow.

Battle of the Bands is in two weeks! We still have slots open. If you are from CFCC, please sign up in the gym. If you’re coming from elsewhere please sign up by emailing us at crossfitcc@gmail and telling us what band you commonly use during your workouts with pull-ups!

Imitation is the sincerest form of flattery :)

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Adductor Mobs, 1 minute each side. Calf/Gastroc Stretch, 1 minute each side.
DYNAMIC WARM-UP: Barbell or PVC Bear Complex, 3 rounds.
STRENGTH: Clean, peak of 1.
METABOLIC CONDITIONING: “Bear Complex” (135/95), AMRAP in 5 minutes. The Bear Complex is a larger CrossFit workout that involves a lifting complex in which you are not allowed to take your hands off the bar before a set is finished. For today’s metcon you are trying to complete as many “sets” as you can in 5 minutes, where each set is the following: one deadlift, one clean, one front squat, put the bar over your head and on to your back (be careful with this step…), back squat, then put the the bar over your head and down to the floor. At no point will a full extension of overhead be necessary for this metcon.

ON RAMP with Tim at 730pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 Medball Slams, 6 Air Squats, 6 Box Jumps
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.
POWER: Box Jump, work up to a peak of 1 in 10 minutes.
METABOLIC CONDITIONING: 3 rounds for time of: Short Loop Run, 15 Medball Slams, 15 Box Jumps.

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.)

Thursday, 10/6/11

5 Oct

Look what’s in!

SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Adductors, 1 minute each side.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes of Double Under Practice.
ACTIVATION: Russian Kettlebell Swing, no more than 3 reps at a time for perfect form (overall precision and aggressive hip speed), 3 minutes.
STRENGTH: Sumo Deadlift, up to a peak of 1.
METABOLIC CONDITIONING:5 rounds for time of: 10 Russian Kettlebell Swings (2/1.5), 20 Double UndersIf no double unders, 50 Single Unders may be subbed.  No attempts may be made today as a sub.
Gabby gets up!
Do your work, then step back.
The only path to serenity.

– Tao Te Ching

GYMNASTICS at 730pm with Sammy:

Skills: Rolls, Handstand press
Metcon:
5 rounds for time:
5 forward roll-to-backward roll
5 jumping straddle press to handstand

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.

Tuesday, 4/5/11. Workout of the Day.

4 Apr

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.

 

SMR for the Day:

It still works even if you don't make that face.

Foam roll your “lats”.

1.  Grab a foam roller.

2.  Roll around on your lats for at least 1 minute per side.

3.  Use the thick PVC pipe or lacrosse ball if the foam roller seems too soft.

 

CFCC  WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.

Conditioning:

Row 1k for time.

*To save time, Athletes should be instructed on the row and how to program the rower’s display for 1,000m before activation and strength work is done, so that they may start the row after they hit their respective peak sets.

Men should  be striving to finish in 3:20 or less, women in 3:50 or less.

Here, you can see me getting ready to slam my chest into that bar. Sometimes it's important to show the bar who's boss, even when it uses more energy than you need to. And yes, that's my "boss" face.


CFCC Met-Con Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Conditioning:

30 pull-ups

1.5k row

3x short loop run

20 pull-ups

1k row

2x short loop run

10 pull-ups

500m row

1x short loop run

 

CFCC Strength Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.  3 sets of 5 reps at 80% max (include bodyweight in this calculation).

Auxillary:  Box supported single arm kettlebell row, 3 sets of 8-12 repetitions.

 

Gymnastics WOD (7:30pm only, taught by Sammy):

Kinesthetic Awareness:

10 Minute Practice of Tuck/Straddle/Pike Up to Handstand

Strength:

Front Levers

Ring Support

Conditioning:

Tabata Plank Walk

Tabata Rocking Hollows

 

Kettlebell Spec WOD:

Linear warm-up:
wall squat 3×6
jump squat 3×6
tuck jump 3×6

Skill work: The American Swing.

*We will spend this session reviewing the american swing, and fine-tuning the hip drive/fast knees essential for speed and minimal exertion during high-rep swing work.

Conditioning:
21, 15, 9 rounds of:

american swings
jump squats

…into…

5 bear crawls (approximately 20M) for time.

Finisher:

pushup position bird dog x 50

Monday, 4/4/11. Workout of the Day.

4 Apr

Tony rockin' some FR2B Pull-ups (fifth rib to bar).

Great job to everyone who competed at the South Philly Rumble yesterday!   “Starting Defense”  (Erin, Sammy, Marc, and I) took 5th place overal.  EVERYONE who competed yesterday was hitting PRs, and really showing a ton of heart.  Thanks everyone, you made us very proud coaches and teammates.

-Greg

 

Self Myo-fascial Release (SMR) for the Day:

Plantar Fascia (Bottom of yo' feet)

1.  Test your full squat.  Think about how your bottom position feels, including depth and tightness.

2.  Grab a lacrosse ball.

3.  Make sure you are wearing clean socks.  Take of your shoes (leave on your socks).

4.  While standing, roll the lacrosse ball around on the bottom of your foot.  This will hurt somewhat, especially if you competed this weekend.

5.  Spend at least a minute rolling the ball underneath each foot, focusing on tender areas.

6.  Re-test your squat.  Any better?
Read more about the plantar fascia here, and start thinking about your feet more when you move.

 

CFCC WOD:


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.


Strength: Back Squats, peak set of 1 repetition.

 

Met-Con:

3 rounds for time:

10 overhead squats (95/65lbs)

20 unbroken double unders

short loop run

*Short loop run will be described as well as written on the board.  It is 0.21 miles with no streets to cross.  Goal time for this WOD should be 6 minutes or less.

Melanie overhead squatting (during the snatch) at the South Philly Rumble.

 

Met-Con Focus WOD:

*Performing this WOD will not maximize your long term progress in CrossFit or as an athlete unless you can already back squat well over 300lbs as a male, or 200lbs for a female.


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.


Metabolic Conditioning:

5 rounds for time:

10 overhead squats (95/65lbs.)

20 unbroken double unders

short loop run

 

Strength Focus WOD:

*This WOD should be performed by those wanting to gain as much strength as possible, while putting other goals on hold temporarily.


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.

Strength: Back squat, peak set of 1 repetition.  Then 3 sets of 5 for speed at 80% max.

Auxillary work: Rear leg elevated split squat, full ROM.  3 sets of 8-12 on each leg. Start with weaker leg, and only add weight if form is perfect.

 

Olympic Lifting Class (Coached by Erin.  7:30pm session only):

Pick your weakest lift (ask if you are unsure, be prepared to give Erin your max in each lift), and perform the following:

Skill work: 10 minutes on your chosen lift.

Power: 10 minutes to work up to a peak set of 3 repetitions.

Conditioning:

AMRAP (As many rounds as possible) in 7 minutes of the following:

Ground to overhead, 3 repetitions (hands may not leave bar during set)

Wall-ball shots, 10 repetitions (20/14lbs)
Here is a CrossFit specific skill standards chart to reference if you want a basic idea of what you may need to work on as an athlete. CFCC will be developing its own soon.

Friday, 3/11/11

10 Mar

It’s Deadliffin’ Friday! Classes today (Friday) are at 6a, 7a, 8a, 9a, noon, 430p, 530p, and 630p. This is the end of Peak Week!  The programming for the next cycle will follow shortly.  In the meantime, please note that the calendar for this Sunday has changed. There will be a 9am and a 1pm session taught by Jay of Kettlebellz fame.  If you’ve never taken a session with Jay before – get a good night’s rest on Saturday and come try it out!

Ready, aim, fire!

Activation: Broad Jumps, peak of 1.
Strength: Deadlift, peak of 1.
Metcon: 3 Rounds for max reps: 1 minute of Wallball (20/14), 1 minute of Box Jumps (24/20), 1 minute of Double Unders, 1 minute of Rest.

Thursday, 3/10/11

9 Mar

Classes on Thursday are at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p, and a 730p Gymnastics class. Erin has the noon and Sammy has the rest – whew! Be nice to her :)

Josh helps JPap out of the bottom of the handstand push-up. If you go to gymnastics you'll learn how much Sammy would rather see this done with your belly to the wall. :)

Activation: Push-up Depth Drops, 2 reps, 5 minutes.
Power: Push Jerk, peak of 1.
Metcon: AMRAP in 7 minutes of: 3 Push Jerks @ 75% of peak, 7 Knees to Elbows.
————————————————————————
GYMNASTINESS:

Warm-up:
-cat camel
-cat/wrist stretch
-planche pushups x 10
-hollow/arch rocks x 10
-inch worm pass x 2

Kinesthetic Awareness:
Cartwheel Practice

Strength:
Planche progressions

Metcon:
Tabata rocking hollows

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