Tag Archives: Strength

Wednesday, 10/5/11

4 Oct

A review of the Tabata Protocol from RossTraining.com – why do we do Tabata? Read here to find out!

An overview of the Overhead Squat, by Dan John.

Post-training stuffed Squash, from Performance Menu – looking for something to do with acorn squash???

A man who dares to waste one hour of time has not discovered the value of life. – Charles Darwin

Aaron hitting +110lbs. for the Ring Dip Single on Tuesday. He's just one more member who proves on a weekly basis that you can be a parent and still be fit.

SELF-MYOFASCIAL RELEASE: Lax Ball Pecs, Upper and Lower Traps, and Rear Delt, 10 minutes.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: One Armed Overhead Squat, Progress from PVC to Kettlebell or Dumbbell
STRENGTH: Shouldered Sandbag Turkish Get Up, 15 minutes to work up to a max (share your sand!).
METABOLIC CONDITIONING:AMRAP in 8 minutes of: One Armed Overhead Squat (53/35), 8 reps each side.  Goblet Jump Squat, 8 reps.

ON RAMP with Liz at 630pm:

The On Ramp learns to jump on boxes. :)

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Lower traps, 1 minute each side.  Lax Ball to IT Bands, 1 minute each side.  Lax Ball to Quads, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 30 seconds with each: Cat Camel, Pec Roll, Samson Stretch, Spiderman Stretch, Adductor Mobs, Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: The Perfect Pull-up, the Perfect Push-up, the Perfect Squat.
METABOLIC CONDITIONING: “Tabata Something Easier” Tabata Pull-up (or for those with need for hands simply hang), Tabata Push-ups, Tabata Squats.

The Tabata Protocol is meant to be an opportunity for people new to CrossFit to understand the meaning behind the priority of intensity in our training, more work done in less time is better for overall health, better for body composition, and of course, better for any athlete.

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?

Monday, 9/19/11

18 Sep

Start your week off right – get in here!

Videos from the make-up CrossFit Total coming soon – PRs ALL over the place. :)   Aaaaand, congratulations to the runners of the Rock and Roll Half Marathon – you all were inspirational!

Tomorrow begins the next Oly cycle at CFCC.  I’m so excited to watch all your progress.  You should all have received specific programming plans from Coach Jim.  If you haven’t yet, let us know.  And if you haven’t paid your dues yet, please do so by tomorrow!

The next Body Change Composition Challenge begins Monday, the 24th – expect to hear more details about this soon!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Quads, 1 minute each side.

MOBILITY: Samson Stretch Variations, 1 minute each side.  Spiderman Stretch, 1 minute each side. Band Assisted Rack Position Stretch, 1 minute each side.

DYNAMIC WARM-UP: Thumbs up Air Squats, 1 minute, for perfection.  Jumping to Landing, 1 minute, for accuracy.  Jump Squats, 1 minute, for speed in the turnover.

POWER: Squat Clean, up to a peak of 1.  Cleans will be from the floor if positioning is good and from the Hang for beginners.

METABOLIC CONDITIONING: With a partner: 8 total rounds of: 4-Point Side Shuffle Run, 80ft. Farmer’s Carry (2 x 2 pood/2 x 1.5 pood), 80ft. Sprint – 8 total rounds must be completed, each partner completes 4 rounds each, alternated.  Score is total time of 8 rounds.

Friday, 9/9/11

8 Sep

SELF-MYOFASCIAL RELEASE: Foam Roll Hips as needed until 5 past.

MOBILITY: Cat Stretches and Wrist Stretches, 3 minutes. Band Overhead Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Birddogs on each leg, 10 Glute Bridges, 60ft. Skipping for Height, 60ft. Butt Kicks, 60ft. High Knees, 60ft. Toy Soldiers, 10 Good Mornings

SKILL WORK: Hollow Rocks to Ab Wheel Rollouts

From Carl Paoli.

From Eric Cressey.

METABOLIC CONDITIONING: “Michael – for CFCC” : 3 rounds for time of: 600m Run (2 Short Loops), 50 Good Mornings (45/25), 25 Ab Wheel Rollouts

*If no full ROM Ab Wheel Rollouts you may scale in this order (hardest to easiest), band assisted ABR, partial ROM ABR, Inchworms, and Planks.

Sunday, 9/4/11

3 Sep

There are no classes tomorrow at CFCC (Croga/CrossFit Yoga has been permanently moved to Wednesdays at 730pm) – but that DOESN’T mean that you can’t do some things to maximize your recovery from the CrossFit Total. If you take your training seriously – you’ll REALLY get serious about your recovery.

Check out what ice baths can do for you (from CrossFit Marin).

And take a solid 20 minutes to stretch yourself at home! Check out the Couch Stretching Series from CrossFit San Francisco – Dooooode, where’s my quads AND Your Tight Hips Betray You.

Other great stretches to try if you’re feeling pretty tight: the Wall Assisted Series – Straddle, 90/90, and the Hamstring Stretch.  If your back is feeling those deadlifts, do some cat camels as well, try NOT to twist and crack your back AT ALL, and ice your back specifically!  You can ice as many times as you want.  Some light walking and/or running should also help.

If you didn’t total… REST UP.  Monday we will only have two sessions at 8am and 11am – and they’re gonna be OLD SCHOOL SPECIAL.

CrossFit Total Scores

Winners of the CFCC CFT!

3 Sep

16 men and 16 women competed in this year’s CrossFit Total and lifted over 8 tons.  That’s a good day.

Here are their scores: (first place is in red!)

THE MEN:

Team 1, Total = 3030

Sean – 910 / Daffy – 695 / JPap – 720 / Jake 705

Team 2, Total = 3450

Wiz – 455 / Lux – 905 / Arrus – 1285 / Stephen – 805

Team 3, Total = 3160

Edvard – 695 / Dan – 975 / Josh – 920 / Kyle – 570

Team 4, Total = 3000

Len – 610 / Brendan – 750 / Jack – 825 / Paul – 815

THE WOMEN:

Team 1, Total = 1562

Ramsey – 385 / Anna – 390 / KD – 425 / Sarah – 362

Team 2,  Total = 1570

Leila – 405 / Larissa – 370 / Chrissey – 470 / Cathryn – 325

Team 3, Total = 1824

KQ – 370 / Kimberly – 370 / Avener – 520 / Elie – 564

Team 4, Total = 1540

Kaisa – 435 / Youngblood – 430 / Neha – 345 / Tina – 330

risks must be taken because
the greatest hazard in life is to risk nothing.
The person who risks nothing, does nothing,
has nothing, is nothing.

– William Arthur Ward (1921-1994)

Saturday, 9/3/11

2 Sep

If you are not a member of CFCC unfortunately this day is reserved for a member event – please email us if you’d like to attend a session at another time.  There will be no other regularly schedules classes on this day.  No exceptions will be made.

—————————————————————

VIVA LA TOTAL! It’s here!  The CrossFit Total begins at 11am this morning and will run until 2pm.  The gym will be open for Warm-Up at 1030am.  Arrive ON TIME for your time slot or you will lose your spot in line!  Here’s how the set-up will work tomorrow.  Scheduling for a time slot is first come, first served!  If you have signed up, we consider you first unless you forfeit your time by showing up late!

Step 1: WARM-UP When you arrive you will be directed to a Warm-Up area that will be manned by YOURS TRULY (Erin).  Upon arriving in the Warm-up area you will tell me which lift you’d like to begin with, Squat or Deadlift.  At this point, no one will begin with the Press (sorry, guys.  We’re short a few coaches!)  I’ll recommend a warm-up pattern if you don’t already have your own and we’ll prepare you to walk on to the floor and make your attempts.  I will not help you to warm-up your body, just for your particular lift!  A recommended warm-up will be provided for each lift, arrive early to be the most prepared!

Step 2: SQUAT OR DEADLIFT Jim Rutter will be manning the Squat station (including spotting) and Liz will be manning the Deadlift station.  You will make 3 attempts (and only 3 attempts at each of these lifts – choose your lifts wisely!)  Jim and Liz will be on hand to give you advice on your attempts and also to provide for your general safety.  Any members who have already completed the Total that can help with loading would be very helpful!

Step 3: PRESS You may move on to the press after completing the Squat or Deadlift.  Sammy will be your coach.  You will make 3 attempts as before.  Once you are done, Sammy will record all your numbers and direct you to a station you can help with (should you choose to help with your heat).

*Beginners should not expect to express their true maxes yet – but should go heavy if their skill allows. Trust your coaches – do your best!

*Intermediate lifters are asked to reach a true MAX… as close to the most they can lift as possible, while still being mindful of their safety for training in the future and the experienced opinions of their Coaches. 

*If you can stay and encourage your fellow CFCCers – they’d love it!  Additionally, two randomly-selected teams of 3 (3 men and 3 women) will be awarded prizes for the highest CUMULATIVE (all 3 of their scores) total.  You’ll find out who’s on your team later so CHEER FOR EVERYONE (unless you don’t like prizes – weeeeird). 

And, just to review – here are the lifts:

The Back Squat

The Deadlift (yes, this is the heaviest lift ever completed at CrossFit Center City – brought to you by our dear friend, Nick who is currently in the UK!)

And if you’re interested in seeing a little more – check out some old Max Deadlifts… including the one before Nick got real strong.

The Press A video of a sandbag press (hint hint) is here. Below you can see the top position of the press.  With no active flexion of the hip involved the press is best done using a tight trunk and aggressive speed out of the bottom position.  Stay close to the bar and finish the lift if it gets above your forehead.

Saturday, 8/20/11

19 Aug

If it is to be, it is up to me. - AFL football legend Tommy Hafey who is, for the record, not 70, but actually 80 years old.

Refreshing Salads are a GREAT post workout meal: see this one!

RUNNING with Liz at 10am: 

Please keep in mind that Running Class, like all other classes, is entirely scalable – if you show up and you’re not sure if you can complete the work to be done, Liz is always prepared to scale for you relative to where you are beginning.  

Run 25 mins, cover as much distance as possible

ON RAMP with Liz at 11am: 

WARM-UP: CFE and POSE drills

SKILL WORK: The Overhead Squat

METCON: “Nancy, but shorter” 3-5 rounds: Overhead Squat 15 reps, Short Loop Run

GYMNASTICS with Sammy at 12pm: 

Muscle-ups are worth getting! Come get better at Gymnastics today!

Skill: Muscle-up
Metcon: 20 reps:
Ring support-10 seconds
Negative muscle up
False grip hang-10 seconds

Sunday, 7/24/11

23 Jul

I really doubt there such a thing as too strong… are you ready for the CROSSFIT TOTAL on August 28th???

There’s YOGA today (Sunday) at 1pm – BYOM (bring your own mat) and come in for a little mobility work!

Today’s metcon is something like CrossFit Invictus’s last partner workout.  CrossFit Invictus is one of the top team’s in the country headed to the CrossFit Games which are taking place this coming weekend!  Want to watch?  We’ll be picking some hours over the weekend to show them on a live feed at CFCC. As a bunch of folks will be travelling up to York, PA for the Olympic Weightlifting Competition this will probably be on Sunday for the finals.  Save the date!

SELF MYOFASCIAL RELEASE: Lax Ball to Quads, 2 minutes each side.  Lax Ball to Hip Flexors, 2 minutes each side.  Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps to Glute Bridge, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 10 Cobra to Heel Pressdown, 10 Arm Swings, 10 Leg Swings, 10 Hip Swings

METABOLIC CONDITIONING:

In teams of three, with only one person working at any time, complete the following as quickly as possible:

50 Handstand Push-Ups
100 Deadlifts (225/135 lbs.)
150 Pull-Ups
200 Box Jumps

Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.

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