Tag Archives: Philly

Wednesday, 5/16/12

15 May

Summer Camp – Campfires, All the Seminars you could want on ALL THE TOPICS you care about, FRIENDS, WODs, a Decathlon (!!!), Pig Roast, Open “Bar”, All your food provided, and a whole host of other AWESOME things in just ONE weekend – seriously, WHY are you not going?  Sign up to attend today!  This will be an event for the AGES.

Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude. - Thomas Jefferson  Need to fix your attitude? Annie’s Mindset for Success Seminar is happening THIS Sunday afternoon and just might be the remedy you need.  Sign up today!

HYBRID OLY with Erin, 9-11am.
 CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.
Row 4x750m TT, work:rest 1:3
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm.

WEDNESDAY GYMNASTICS
SMR: Foam roll T-spine, 5 minutes
MOBILITY: Band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 cat camels, 10 wrist rocks each way, 10 hollow rocks, 10 superman rocks, 10 hip swings, 10 arm circles
SKILL #1: tuck/straddle/pike-up to handstand
SKILL #2: bridge work
MET-CON: 5 rounds for time:
5 touch-and-go’s
7 bridge-ups
9 v-ups

Only the Strong Survive – Lift to Live Long and Well.

Rich Froning, the male winner of the CrossFit Games last year during a pullup completed after a swim in the Pacific (also part of the same event). CrossFit Swimming WODs are LOTS of fun and MAY show up for CFCC this summer!

This is a series that’s been posted on the CrossFit.com site – have thoughts? Post them to comments. Just make sure you watch the WHOLE thing. :)

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WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: 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 3.
METABOLIC CONDITIONING:
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.
*Each one of the movements above can and should be scaled as needed to keep you moving quickly through this workout (lower the box jump height, scale to L-raises or knee tucks, and lower the load for the swing or use a Russian variation of the swing if you haven’t mastered the American version yet).

Monday, 5/14/12

13 May

Don’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.

GYMNASTICS 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.

The last time we did 20-rep Back Squats.

Olympic Lifting at CFCC: What is Liberty Barbell?

6 May

WHAT’S LIBERTY BARBELL – WHAT’S HAPPENING TO OLYMPIC LIFTING AT CFCC?

 

As many of you know, CFCC has recently officially released the name of our USAW (USA Weightlifting) Competitive Olympic Lifting Team.  Liberty Barbell Club is an outlet for all things Olympic Lifting at CFCC and will be used to grow athletes looking to invest specific time in Olympic Weightlifting as a competitive sport and/or as a part of their CrossFit pursuits (competitive or recreational).

 

Liberty Barbell Club is publicly formed and you can now tweet about them, like them, and also check out their webpage for up-to-date info on their progress, and all kinds of information on the sport of Olympic Weightlifting.

 

Despite being out in the world, this next month of training at CFCC will be an experiment in scheduling, sound quelling, and coaching format.  If everything goes well, we’ll be able to make some more educated decisions about what the future of Liberty Barbell will look like. So, if you love Olympic Lifting and if you want to see just how far you can get in the sport – this is your opportunity!

 

There will be three veins of participation in Liberty Barbell that, as a member of CFCC you will have access to:

 

1)   ADVANCED/COMPETITIVE OLYMPIC LIFTING:

 

Open to members of the Advanced Class and those who have merited entry into the Competitive Class of Liberty Barbell.  If you are in the Hybrid level of Oly (see below), you must complete 20 Hybrid classes to make it to this level of training – if you would like to be in these classes.  Pending your completion of these classes we (the three Oly Coaches) will also review your performance and consider your placement in the program.

 

If you are in this level of the club, you do not necessarily HAVE to compete in all CrossFit or Olympic Lifting Competitions, but you must commit to competing in at least one every year.  The members of this level are serious about their sport (whether CrossFit or Oly Lifting) and are here to work hard and efficiently – while training is still fun, it is a time to focus and give your full attention to the task at hand.  Competition is not always necessarily the way to bring out the best in us, but is a true test of all the great elements of the sport: precision, courage, and the proof that comes with performance.

 

Coach Jim will teach all Advanced/Competitive Classes.

 

CLASSES WILL MEET:

 

MONDAY: 9-11am, 730-930pm

TUESDAY: 9-11am, 730-930pm

THURSDAY: 9-11am, 730-930pm

FRIDAY: 530-730pm

SATURDAY: 1-3pm, 3-5pm

SUNDAY: 12-2pm, 2-4pm

 

2)   HYBRID OLY:

 

The Hybrid Level of Oly is open to members who have taken 20 classes of Intro to Olympic Lifting (see below).  The purpose of this class is to Snatch, Clean and Jerk often, but also to examine the specific weaknesses of lifters and actively incorporate assistance lifts and movement patterns that reinforce the Olympic Lifts and the strength, speed, mobility, and stability that it takes to train them aggressively (as in Competitive Programming).

 

In addition to training Olympic Lifting, this class will also engage in explosive conditioning workouts that support CrossFit training methodologies and support the goal of becoming better at the Olympic Lifts.  The sum total of these conditioning workouts will be no more than 2-3 per week, and they will be optional. Shoulder stability and Hip Explosiveness can be reinforced through the incorporation of other movements and especially for athletes looking to alternate between CrossFit and Olympic Lifting, Hybrid programming can assist with maintaining a certain level of working ability in the slightly more aerobic threshold of CrossFit.

 

Coach Jim Rutter, Coach Samantha Wright, and Coach and CFCC Founder, Erin Davidson will coach these classes.

 

CLASSES WILL MEET:

 

MONDAY: (Jim) 7-9am, (Sammy) 530-730pm

TUESDAY: (Erin) 7-9am, (Jim) 530-730pm

WEDNESDAY: (Erin) 9-11am

THURSDAY: (Sammy) 7-9am, (Sammy) 530-730pm

FRIDAY: (Erin) 9-11am

 

3)   INTRO TO OLY:

 

The Intro to Oly classes are capped at 8 people and are intended for members who are just starting out with the Olympic Lifts in our regular classes and would like some extra practice with them.  The lifts, and variations of the lifts are tailored to your individual learning needs and technique is rigidly practiced.  To make it to the Hybrid level of the Liberty Barbell Schedule, you must complete 20 classes of Intro to Oly.

 

CLASSES WILL MEET:

 

WEDNESDAY: (Sammy) 530-7pm

SATURDAY: (Sammy and Erin) 9-1030am, (Jim and Erin) 1030am-12pm

 

How do I keep track of classes? 

 

Coaches sign off on a Workout Log that YOU keep.  You may leave this Workout Log at the Gym.

 

Do I need Oly Shoes or any other equipment to participate?

 

Oly Shoes, Belts, Knee Sleeves, and Wrist Wraps are great to have for yourself if you are Olympic Lifting at all – but they are not immediately necessary.  If you are in the Competitive/ADVANCED or Hybrid Classes procurement of these items is STRONGLY encouraged.

 

What do I do if I get injured in the Oly Programs?

 

The same thing you do if you get injured in any other place or class at CFCC, you email us with a record of your injury – and you IMMEDIATELY TELL YOUR COACH.  Please recognize that those are two separate things, and we need to hear both.

 

What does the Oly Program cost? 

 

The cost of the full-time Competitive Oly program is $200 – even if you have been a member of CFCC since it’s inception.  If this rate makes it impossible for you to attend and you are in earnest that you merit a scholarship, written requests of 100 words or less will be sincerely considered – but not necessarily given.

 

The cost of the Hybrid Program and the Intro classes is free with your CFCC Membership – so, for those of you who have been with us from the very beginning… you will see no change in your rates.

 

How long does the Oly Program last if I enter?

 

It lasts for as long as you would like it to, but we ask that you attend on a regular basis for at least 4 weeks at a time.

 

How many sessions a week should I train?

 

If you are in the Intro program, you should train as often as you can if you plan to advance to the Hybrid program.  If you are just looking for a little supplemental training experience, feel free to train only once a week.  The more you train, the better off you’ll be and you can definitely cap these sessions with other training sessions as they will always be tailored to your individual needs.

 

If you are in the Hybrid program, you will only see improvements if you are attending at least 3 to 4 sessions a week (with 4 being the more common amount needed).  You can definitely attend up to 5 per week.  Keep in mind, other metcons at CFCC will not be suited to your needs – only the Hybrid ones.  Of course, CROGA classes are always encouraged.  Remember, you need 20 of these sessions under your belt if you intend to attempt the Competitive Level.

 

If you are at the Advanced/Competitive Level, unless you are supplementing your CrossFit training with these classes, you should consider yourself a full-time Olympic Lifter.  If you are supplementing your training, speak with us specifically to pick times of the week where you will get the most out of this more focused training.  Advanced/Competitive Level athletes are STRONGLY encouraged to attend other events, Seminars, CROGA classes, etc. (included in their Liberty Barbell Club membership).

 

How do I know which level I’m in? 

 

For now, I’ll be listing certain people on a board at the gym as being either, Hybrid or Advanced/Competitive – if you are not on that list, you may assume that you are in Intro Class Territory.

 

Can you quickly test out of a level if you’re the best ever?

 

Maybe – but honestly, you had better be pretty friggin’ good.  Email if you have questions about this.

 

Who do I talk to if I have questions about this stuff?

 

Email erin@crossfitcc.com for more information.

Thursday, 4/12/12

11 Apr

What is cortisol resistance?  How does it affect your body composition?  How about your performance?

“Dissatisfaction is a symptom of ambition. It’s the coal that fuels the fire.” – Check out the great words, and great recipes at HealthBent.

Don’t forget – there’s YOGA on Thursday (today) at 630am-715am!

This Sunday, at 9am – Sammy will be coaching the Rope Climb in Rittenhouse Park.  SAVE THE DATE!

Photo courtesy of Mike Mackintosh.

SELF-MYOFASCIAL RELEASE: Double Lax Ball to Spinal Erectors, 1 minute (share if you need to), Lax Ball Glutes, 1 minute each side.
DYNAMIC WARM-UP: 5 Cat Camel, 5 Inchworms, 5 Toes to Bar
POSTURAL ACTIVATION: Single Leg Squat Hold, 1 minute on each side.
SKILL WORK: Relearn the Clean. Ideally, squat – or as close as you can to it.
STRENGTH: Clean, Work up to a max for the day under the discretion of the Coach beginning with doubles and then moving to singles.
METABOLIC CONDITIONING: For time: 50 Single Leg Squats OR Pistols on EACH leg (for a total of 100 reps). Upon every break (BREAK = non-working foot touching the floor, using an object near you to balance yourself, falling over, switching from one leg to the other) you are required to complete 5 Toes to Bar (do not have to be strict) before returning to the Single Leg Squat. You may use a Toes to Bar variant of your choice if you cannot complete them as rx’d.

CONDITIONING ONLY at 715am:

MOBILITY: Coaches’ Choice, up to 5 minutes.
DYNAMIC WARM-UP: Grab your favorite jump rope and head to Washington Square Park.
METABOLIC CONDITIONING: Complete AMRAP in 15 minutes of: one run around the center portion of the park (exactly a quarter of a mile), 40 Double Unders, if you don’t have double unders, use 100 singles – remember your scores and post them on the Whiteboard in the gym.

GYMNASTICS at 730pm:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 5 minutes
MOBILITY: band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: 30 Seconds of each: cat stretch, wrist stretch, hollow hold, inverted grip hang, arm circles
SKILL #1: Single-arm handstand
SKILL #2: Bridge, bridge kick-over
METABOLIC CONDITIONING:
Tabata handstand thigh-slaps
Tabata bridge-ups
Tabata hollow-rocks

Tuesday, 4/10/12

9 Apr

“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:

Tuesday, 3/6/12

5 Mar

Specialized 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.

Wednesday, 2/8/12

7 Feb

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS!

Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm.

Sign up for the Games Team.  Do it.  Before I personally call you out.  Remember, I know where you live…

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 20 passes. Foam Roll the rest, 3 minutes.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. 3 sets of 10 Bulgarian Goat Bag Swings.
SKILL WORK: The Push Press
STRENGTH: Front Squat, Peak of 2.
METABOLIC CONDITIONING: A variation on a CrossFit Football workout:

Complete as many rounds as possible in 10 minutes:

3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Russian KB Swings (2/1.5)

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack, rx’d will be from the floor.
*If you haven’t learned to Russian KB Swing yet, complete 9 Bulgarian Goat Bag Swings instead.

In this workout, done for 12 minutes, Tim did 10 Rounds + 6 Push-ups.  Arrus did 8 rounds + 6 Pushups.  Both used 190lbs.

CROSSFIT ENDURANCE (ROWING) with Liz at 530pm:

9 rounds: 1 min on, 1 min off @ 95% effort.

New Programming! 4 Weeks of Greasing the Groove, and a Review of the Total.

22 Jan

Photo by Mike Mackintosh.

Keep the Goal the Goal. – Dan John

Every cycle is an experiment in finding something that serves the broad purpose of CrossFit Center City: to make powerful, healthy athletes. Our last experiment (from the previous total in early September to the total this past weekend) was to play with high volume squatting at higher intensities (intensity as measured by a greater percentage of max, so, less 5,3,2,1 stuff and more doubles and singles more often, but still fast) than normal and in the absence of the same for deadlifting to create a better TOTAL amount for three lifts.

As is evidenced by the 65 people who lifted in our last CrossFit Total, we succeeded. Even with the presence of deadlifting 2 months out of 4 in a cycle, 60 out of 65 PR’d their deadlifts, 63 of 65 PR’d their squat, and over %50 of members taking a chance at the press PR’d their press. In max reps, CFCC lifted over 7,000 pounds.

Other fun facts?

Not counting the coaches, there were 32 men and 27 women lifting.  Last time, this was 16 men and 16 women.

Of those 32 men, 6 were squatting over 315 and 3 men squatted 375lbs. (Hunter, Lux, Sean). 6 men were squatting very close to 300 (Jeff, Bova, Daffy, Hollander, Taylor, and Dorcus). 11 men were deadlifting over 300lbs. for the first time. 10 men were deadlifting over 400lbs (for the first time, Weisman, Nat, Andreas, Tyler, Taylor, Wilson, and Dorcus). Heitz, pulling 385lbs. is close. Lux is edging towards 500 at 455lbs. and Hunter pulled over 500lbs. (505) for the first time ever.

Of the 27 women, 8 were squatting over 200lbs, with Amber coming in close to it at 190lbs. Angie, true to form and always a crowd pleaser ☺, PR’d her squat at 253lbs – currently the best women’s squat in the gym. Additionally, Angie easily PR’d her deadlift at 350lbs. (also the best deadlift in the gym). A few women pulled over 200lbs. for the first time (Sparker, Abbey, Amber, Morgan, Leila, and Youngblood). Among the women deadlifting, 12 pulled over 225lbs. with Joey pulling an impressive 255lbs., and Meredith and Tess pulling 275lbs. Meredith made a gallant attempt at 300lbs. twice and will surely pull more than this at the next total. Record pulled 305lbs. putting her in a club of women at CFCC numbering a select four.

Next time, we’ll have to measure the actual poundage of PRs…so keep track of where you’re at, CFCC! 

One of the things that most members have expressed in the last few months and one of the elements that I’ve found lacking most in our training is good old fashioned Pull-up Strength Endurance. This cycle you’ll notice some changes in the structure of our every-day programming.

How does better Pullup Strength Endurance fit into that?

Grip Strength: you’re really only as strong as what you can hold.
Shoulder Health: Good shoulders pull well.
Body Composition: There’s nothing like a pull-up to encourage you to be as lean as possible (the more you weigh the harder it gets)– and nothing activates the body in quite the same way that a basic pull-up does – there is more abdominal activation involved in a pull-up than any crunch you could ever muster. Said another way, a personal trainer friend of mine once said when he saw me doing pull-ups, “they make yo back like a map.”
Running: Yup, believe it or not there is a strong correlation between good runners and max pullup sets. True, correlation is not proof, but it’s not a coincidence either.
Metcon: Every other CrossFit benchmark workout involves a pull-up of some sort and if you want to be dedicated to doing them well and in large amounts, you simply have to do them a lot of the time and more often, but NEVER incorrectly or to fatigue (ask a Marine – the required amount of strict deadhang pull-ups for men is 20 reps).

So what’s this translate to?

We’ll be greasing the groove – for more on this theory of training – check out this post.  We’ll be doing lots of other movements, still working on lots of skills, and still squatting – the deadlift will be saved for metcons during this cycle, but it’ll definitely be in the mix. In about two weeks some more classes will be added to the full schedule: a Shoulder Prehab Course and a few more Intro to Olympic Lifting Classes per week.

Check out the full format of every week below.

MONDAY – 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). Metcon – Quad Dominant (meaning, some kind of squatting).

TUESDAY – Strict Muscle-up Skill/Strength Work and Gymnastics Dominant Metcons (Ring Work (Dips and Push-ups), Rolls, Handstand Walking, Single Leg Work).

WEDNESDAY – Warm-up = 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. Front Squat, Peak of 5, 3, 2, 1. Hip Dominant Metcons (Deadlifting, Kettlebell Swinging, Rowing, etc.)

THURSDAY – Warm-up = Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Supinated Grip. Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.

FRIDAY – Strength: Pull-up (Pronated Grip, up to a quick peak of 1).  Benchmark Metcons.

SATURDAY – Benchmark Metcons.

I don’t think I need to say this, but just in case…

…the pull-up starts at a full hang (no bent elbows!) and ends with the chin breaking the horizontal and vertical plane of the bar.  There are no exceptions to this range of motion.  If you want to get the most out of your pull-ups for your shoulders, end them as often as you can with your shoulder blades back and down at the top of the pull (you shouldn’t be shrugging).  You should look as LITTLE like a chicken as possible (don’t stick your neck out, keep your chin tucked!).  Form matters – more than you know until it’s kind of too late…  If you have bent elbows you need to get to work on that YESTERDAY and this is a great place to start!

Also, because we’re not kipping THAT often (only on the days where it says we are or during some benchmark workouts) your hands should be mostly fine.  In case any of you need some review of how to deal with hand issues in CrossFit though – don’t forget to consult this post.  As with all injuries, always tell us via email as soon as you can!

Eat it, don't be it.

Remember, members don’t let other members short their pull-ups.  Take pride in the virtuosity of your craft and don’t count your reps unless you’ve MADE them count.

And with all that said, here’s to the next four weeks!

Wednesday, 12/18/12

17 Jan

Protein Powders - which is which, which is better for your needs?  From Mark’s Daily Apple.

Homemade Coconut Butter – from Nom Nom Paleo.

Buffalo Chicken Tenders – Easy Protein from Primal Palate.

Want my hoodie? I got it from here – and I don’t mind at all if you have one too. :)

People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.

~G.B. Shaw, Mrs. Warren’s Profession, 1893

Marcy, showing off a great position in the shoulders at the top of the deadlift, BACK and DOWN.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders and Feet, 8 minutes.

DYNAMIC WARM-UP: 2 Rounds: 10 Pullups, 10 Steps Prisoner Lunges, 10 Inverted Hand Push-ups (Fingertips turned out and around as much as possible – do knee from the ground up first if this feels REAL funky – and make sure you keep your shoulder blades together and down – NO SHRUGGING ALLOWED!)

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute on each side.

POWER: Six Attempts at a Max Broad Jump.  Record your best attempt.

METABOLIC CONDITIONING:

A Workout from the Mainpage - to be done in heats as wallball use allows.  Josh Everett 3:51, Kim Malz 5:33 (16lb ball)

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

*10 minute cap.

Are you good at Wallballs?  Scale up.

CROSSFIT MOBILITY with TIM is at 730pm.

Check out this awesome review of Olympic Lifting Mobility work… from MobilityWod.com

 

CROSSFIT ENDURANCE, (ROWING) with Liz, is at 530pm.  This class has a cap of 5 attendees.

Wednesday: Row 2k.  Rest 5-10 mins.  Row 2K.

INTRO TO OLYMPIC LIFTING with Erin is from 6-730pm – there is an 8 person cap on this class but it is open to all members of CFCC – please sign up ASAP to attend!

We’ll review the Snatch, do some assistance lifts, and drill the clean.

Everyone starts just a little differently, but this template is how most beginners start their olympic lifts. The visual sometimes help. If you'd like to be filmed during an Olympic Lifting session - just ask!

Saturday, 1/14/12

13 Jan

How one family plans to feed themselves for a week away from home.

Getting rid of a rest day. - from the very smart and very strong man behind CrossFit Football.

9am (Liz) and 2pm (Sammy) CrossFit Session:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Practice the movements at each station.
METABOLIC CONDITIONING:

FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: Kettlebell – 2 pood/1.5 pood (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75/53 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CROSSFIT ENDURANCE with Liz at 10am:

Partner relay!

WANT TO LEARN TO KIP LIKE MEL?  Attend the Gymnastics Skills Session at 1pm with Sammy!

How to kip pulling skills (pull-ups, butterfly pull-ups, muscle-ups)

ADVANCED CLASS from 11-1230pm:

11-1115am: Warm-up.

1115-1145am: Retest Minute Skill Tests.  Pick as many as you like and try to complete as many as you can in 30 minutes.  Obviously, if you can, pay attention to your weaknesses.

1145-12pm: Funky Skill Time: Burpee Pull-ups, how efficient can you make these?  Test how many you can do before you need to rest within a 2 minute time frame (work no longer than 2 minutes).

12-1230pm: Pick one and complete for time.  If you are feeling awesome, do both.

5,4,3,2,1
C&J – 205/115#
MU’s

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“Karen” – 150 Wallballs for time.
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