Tag Archives: Running
Tuesday, 5/15/12
14 MayCONDITIONING (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 MayTHIS 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!
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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
Thursday, 3/15/12
14 MarGAMES 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!
Thursday, 3/8/12
7 MarSpecialized Classes: None.
Elements: 9am with Sammy, 6pm with Erin, 7pm with Tim.
CF Games Open: 7am and 7pm, sign up on the old Google Calendar!
Check out Workout 12.3 of the CrossFit Games Open.
Just in case you missed it… the results of the CFCC BCCC – the next one is in April!
In the spirit of healthy (but good) eats, Thai Basil Beef Balls – Easy, makes for a great snack, and is probably a nice change from your average meatball. 
3 classes moving one room: Elements with Liz, Mobility with Tim, and the 730pm session all the way in the back of the room with Chris.
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Hang Clean.
SKILL WORK: Hang Clean, 2 reps, on the minute every minute for 10 minutes.
If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable. If you were here last week try to work up to something heavier than last week.
STRENGTH: Front Squat, up to a peak of 2. Start higher than you normally would (60% of max).
METABOLIC CONDITIONING: Run the Short Loop four times… for time.
Wednesday, 11/9/11
8 NovPictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC!
I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would really be perfect for anyone with Short Ribs from the cowshare… and a little bit of time.
CROSSFIT ENDURANCE with Liz at 530pm:
Partner relay. In teams of two, sitting side by side on rowers, first person rows 100m at maximal intensity while other partner rows at an easy pace. When 100m is completed, first partner yells GO to second partner and second partner row 100m. Second partner yells GO when completed and first person rows 200m. This pattern continues up to 500 and then back down.
Mau, is that you??? ...doing some really fancy burpees.
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, Feet – til 10 past.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Samson Stretch, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Pull-ups (same band you will use during the metcon).
ACTIVATION: Broad Jump, peak of 1.
STRENGTH: Front Squat, peak of 1.
METABOLIC CONDITIONING: AMRAP Burpees in 3 minutes. Rest 2 minutes. AMRAP Pull-ups (Kipping) in 2 minutes. Rest 1 minute. AMRAP Air Squats in 1 minute. Score is total reps of each.
ON RAMP with Liz at 630pm:
SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Quads, 1 minute each, each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, and How to Row.
POWER: Broad Jump, take 6 measured attempts at your best jump.
METABOLIC CONDITIONING: Row 500m. Rest as needed. Row 500m.
Saturday, 10/29/11
28 OctBattle of the Bands, sign-up will be posted Monday – Follow the link for more information about CFCC’s First Beginner’s Competition.
Advanced Classes are coming… check out the requirements here and email us if you have questions!
Fall Ball is next Friday night – Save the Date! How could you miss the night CFCC was taken over by Zombies doing burpees???
SELF MYOFASCIAL RELEASE: Foam Roll/Lax Ball anything that’s sore until 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 10 Spiderman Steps, 10 Prisoner Lunges, 10 Leg Swings, 10 Hip Swings, 10 Back Leg Swings.
METABOLIC CONDITIONING:
“Nightmare on 13th Street”
With a partner complete:
100 Pull-ups
100 Air Squats
Only one athlete may be working at a time. Whenever a partner is resting the other partner must be holding a plank. If the partner holding the plank falls, the working partner cannot complete any reps.
ON RAMP, with Liz, at 10am:
SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Lower Leg, until 10 past.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE DRILLS, Short Loop Run
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: 4 rounds for time of: Short Loop Run, 25 Air Squats
CROSSFIT ENDURANCE, with Liz, at 11am:
5k Time Trial. Please remember that whether you are injured, just starting out, or looking for something more skill dominant, our Coaches are always willing to scale so that workout can fit perfectly with your current goals and needs.
Wednesday, 10/26/11
25 OctWe’ve still got spots open for the Olympic Lifting class from 4-6pm! Please let us know if you’re interested! There’s more information here.
Fall Ball is Friday, November 4th. Are you READY?!?! What are you going to be? Post to comments!
A good idea: Pumpkin Chicken Chili from the Civilized Caveman
Easy Peasy Potato Salmon Dill Burgers, from Life as a Plate – perfect for a post workout meal
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, til 5 past.
MOBILITY: SCM/Lower Trap Stretch, 30 seconds, each side. Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: Double Under Practice and/or Skill Work, 3 minutes.
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: Complete AMRAP in 5 minutes: 5 Front Squats (75% of your peak set), 10 Hand Release Push-ups. Then, at the end of 5 minutes, immediately complete AMRAP 5 minutes of Double Unders.
If 75% of your Front Squat is less than 85lbs. you must default to using a kettlebell to goblet squat for the metcon. If you cannot clean 75% of your Front Squat you may not use the rack but you must instead move to the lightest weight you can clean to complete for metcon. If that weight is lighter than 85lbs. you must default to using a kettlebell to goblet squat.
If you cannot do double unders, you must try to get at least 1 Double Under for 5 minutes. No singles are allowed.
ON RAMP, with Liz, at 630pm, basement:
SELF-MYOFASCIAL RELEASE: 10 minutes to learn what you can do with a tennis ball that will make your shoulders feel MUUUUUUUCH better.
MOBILITY: Pec Roll, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 5 Spiderman Steps each side, 10 total Prisoner Lunge Steps, 10 reps of a Goblet Squat, AMRAP plank for 1 minute.
SKILL WORK: The Single Arm Press, and Push Press
METABOLIC CONDITIONING: AMRAP in 12 minutes of: Right Arm Push Press – 6 reps, Left Arm Push Press – 6 reps, 12 steps of an unweighted Walking Lunge, 12 Goblet Squats with the Dumbbell or Kettlebell you are Push Pressing.
The load for the push press should be something you can strict press 5 times.
CROSSFIT ENDURANCE with Liz at 530pm:
3 x 1M, rest 4:00 mins. Hold effort 10-15 secs.
Wednesday, 9/21/11
20 SepCROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat!
The Half Marathon Runners! Many thanks to Cathryn Sanderson for the pics!
CROSSFIT ENDURANCE (at 530pm with Liz):
Strength: wall assisted glute bridge, forward facing bridge
Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)
Wod: 8-10×30 sec, rest 1:00 min
Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are. -Arthur Golden, Memoirs of a Geisha
SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps, 1 minute each side. Foam Roll Upper Back, 1 minute.
MOBILITY: Band Pec Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice. During your breaks complete leg swings, hip swings, and arm swings as needed. 5 minutes.
SANDY STRENGTH: Sandbag Overhead Anyhow, in 10 minutes find a max (and put it on the whiteboards next to your name – it’s one of our Benchmarks!)
Using whatever method you prefer, get a sandbag from the floor to overhead. You can use a strict press (as shown below), a push press, or jerk. A clean, or continental (sit one side of the bag in each hip and then stand up with arms scooped underneath) clean also counts.
METABOLIC CONDITIONING: From the mainpage – but longer: 5 Rounds for time of: 35 Double Unders, Short Loop Run (about 300m).
If you don’t “have”double unders your options are, 10 Double Unders per round, 10 Double Under attempts per round, or 100 Singles.
Wednesday, 9/14/11
13 SepThere 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
UPCOMING EVENTS
