Wednesday, Dec. 29

Individual Warm Up:
60 seconds of jump rope
2 minutes of dislocates
2 minutes of cat cow
10 pushups
10 situps

Group Warm Up (45/15):
butt kick
soldiers
air squats
side to side drill
fours to feet
circle jump
warrior one
warrior two

Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score is the least amount of reps performed during a period of work.
Tabata Pullups
1 minute rest
Tabata Squats
1 minute rest
Tabata Deadlifts 65/95/135

Skillwork:
Dips 3x5 (using dip rack/rings, scaled as needed)

15m of static stretching & maintenance, think about what your issues are, come prepared to work on them. V-sits will definitely be present.

Sunday Go Getters!

Warm Up:
Kongs
Walking lunges
Side lunges
Butt kicks
Broad jumps
V Sits
10 Air Squats
Shoulder Dislocates

Skill:
Sumo deadlift high pull
3X10 with dowel

WOD:
3 Rounds for total reps
1 min. of work for movement. 30 sec. rest between rounds

Goblin Squats (53/35)
Box jumps 24"
Sit-ups with Abmat

Post-WOD Stretch:
Back releases
Hamstring stretches
Straddles

Wednesday, Dec. 22

Today's session, as always, is ambitious in scope. Let's stay focused, stay organized and be on point.



Prewarmuphomework: Claim both the squat rack and bench and setup both for squatting w/bars. Remove the ceiling tiles above the pullup rack, please.

AMRANecessary: 10 situps, 10 box jumps, 10 dumbbell swings (35#)

Group Dynamic Stretching:
buttkicks/highstepping/kong/ape/tiger crawl/dislocates

Skillwork: 10 minutes on kip, kipping pullup or shoulder therapy

3x5 Back squat - working to a heavy back squat, not necessarily a 5 rep max

WOD: 2x5 minute rounds, switching on the minute, 1 minute rest between rounds
Up & Over burpees
Push Ups (games standard, hands come off the ground/bar/bench at bottom)
deadlift 95 or 145 lbs
heavy bag drill
alligator crawl

Designer Sweatpants

Sunday Go Getters!

Warm Up:
3X
10 push ups
10 sit ups a/ Abmat

10 air squats

"third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds

10 full Vs

shoulder dislocates

Strength:
5X5 Deadlift

WOD1:
15 AMRAP
10 Kettlebell swings (53/35)
10 Backsquat (95/65)
10 One arm sprawl (alternating arms)

Post-WOD stretch:
Happy baby pose
Hammie stretches
Butterflies
Straddles
Shoulder twists

Wednesday, Dec. 15

Somebody bring paper towels & cleaner and clean the entire whiteboard please. Also, clear the floor and rack all weights.

Warm Up (on your own): 3 rounds
5 push ups - perfect form, rigid core
5 wall squats
5 sit ups
5 wall balls

Group Dynamic stretch (burpees on call):
butt kicks
soldiers
lunge twists in place
tiger crawl in place

Skills -
10m on developing your kip or kipping pullup
15m on handstand, tripod development

WOD- 10m AMRAP/somethingorother
2 teams, running tally
2-3 stations depending on attendance

While 1 person performs 6 Up & Overs
1 person squats 65# for reps
1 person does 35# dumbbell swings for reps
1 person does double unders for reps

Tally cumulative score for each movement.

Wednesday, December 08

Notes & videos at bottom

Warm Up, 3 rounds:
20 (10 each side) hollow body / supermans
10 overhead squat with conduit
5 pushups
5 situps

Group warm up:
45s on / 15s off:
butt kicks / soldiers / lunge twists / v-sit rolls

2 minutes of:
shoulder dislocates

skillset:
3x1 or 3x5 or 3x10 Up & Overs (easy pace, work on efficiency & technique)

WOD:
3 rounds, 5 minutes on, switching stations on the minute with 1 minute off
Kipping Pullups or just kipping
Burpees over the heavy bag
wall ball
bench press 95# or 45# bar
deadlift 95#
(if 6 or more people, add extra bench/deadlift/wallball stations)

Notes: Don't skimp or skip the warmup, use it to develop these skills. The warmup and skillset should take about 30 minutes. The skillset isn't about killing yourself to get over the bar. Figure out the most efficient way for YOU to get over the bar and perform the movement. Figure this out now, so that the next time it appears in a WOD, you know what you have to do.

For the WOD, each person will be at one station for 60 seconds before moving on to the next. The goal is to perform as many repetitions of the movement within the minute as you can. You'll have to work out who starts where amongst yourselves. For the bench press, 95# will be a medium weight for some and a heavy weight for others. If you cannot comfortably bench 95# without a spot, just use the bar. Either use 95 or 45 pounds, this way, it will be easy to rack and load weight on the fly for all involved. Don't start adding 3 5# plates to each side, this is about max reps not finding the perfect weight.

Vids:
V-sit rolls, 48 seconds in.

Overhead Squat
Overhead Squat 2
Overhead Squat 3

Hollow body, just listen to how he talks about the hollow body position, we're doing a different movement though.

Wednesday, Dec. 1, 2010

Warmup individually, as many rounds as you'd like, remember, the goal here is to get warm, break a sweat, increase the heartrate. You shouldn't be killing yourself, but you shouldn't be yawning either. If you get in early, please work to clear as many ceiling tiles between the heavy bag and the useless machine as you can. We might need some head room.

Superman/Hollowbody (back and forth, rolling) 30 reps
Pushups FULL RANGE, CHEST TO FLOOR (or bar or wall, depending on scaling) 10 reps
dumbbell swing 10 reps

As a group:
kong
crab
ape
alligator

dislocates
v-sit roll
tennis ball torture (shoulders/lats)

Skillset:
Developing the kip - we'll work on kipping on the bar and hip thrusting on the ground, then we'll work on the push off at the top of the kipping pullup.

WOD
5 rounds for time (15 minute time cap), of:
10 Up & Overs
15 Box Jump
20 Double Unders or 40 Singles

The Cave

Sunday Go Getters!

Warm Up:
King Kongs
Bear crawl
Walking lunge
Side to Side lunge
Butt kicks
Plank walk-thru push ups
8 Touch downs
10 Air squats
25 Sit ups with Abmat
Shoulder dislocates

Skill:
Med ball cleans

WOD:
3 RFT
15 air squats
100' bear crawl shuttle
100' walking lunge w/ weight overhead shuttle

Post-WOD Stretch:
Happy baby pose
Straddle, stretch to left, right, and center
Butterfly sit

** No WOD next week, Sunday, Dec. 5th, as I will be in San Diego for the CrossFit Kids cert. **

Homework

Since there was no Weds morning session this week, here's some simple homework, read this.

Sweet Sixteen

Sunday Go Getters!

Warm Up:
King Kongs
Bear crawl
Inch worms
Walking lunges
Butt kicks
Shoulder dislocates
5 overhead squats
5 push ups

Skill:
Clean

WOD:
4 Rounds for total reps:

2 min:
35 double unders or single jumps
max. reps front squat

1 min. rest

2 min:
10 push ups
max. reps kettlebell swings

1 min. rest

Wednesday, November 16, 2010

WarmUp:
5x Pullups (Check your pullup status! Can you do x strict deadhang? Can you kip? Can you butterfly? Can you make the bottom of your chin touch the bar? Can you get your chest to touch the bar?)
5x Pushups
5x Wall Squats (look it up)
5x SitUps
30 Double Unders or 60 singles

butt kicks
soldiers
v-sit roll
arm circles
kong
ape

keg stretch / 2nd rib unstick

Pullup development - choose your movement based on current capabilities

#1 Pullup Strength (rest 60-90s in between sets)
3x15/30/45s hang
3x5 negatives (nice & slow)
3x5 strict deadhang ascending weight

#2 Kip Development (everyone works on the basics)
superman/hollowbody
knees up
hip thrust
push out from bar

Freestyle Pain Conditioning MetCon Hell 10 minutes

Ottoman Empire

Sunday Go Getters!

Warm Up:
Agility run x 2 (Starting point is a sandbag. Run 10', touch 1st sandbag, return to starting sandbag, run 30', touch 2nd sandbag return to starting sandbag, run 75', touch 3rd sandbag, return to starting sandbag)
Bear crawl
Walking lunges
Side to side lunges
Butt Kicks
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.
Shoulder Dislocates

Skill:
Turkish get up

WOD:
Every minute on the minute for 10 minutes:
4 Overhead squats
3 Push ups
Your score is the number of rounds you are able to complete within the one minute deadline.

Post-WOD stretch:
Happy baby pose
Hip openers
Pigeon pose
Hamstring stretch

My weekends

If you think I don't get enough of telling people that their form sucks during the week, you're dead wrong. Jaff and I (and John Gi) spent this past Saturday judging CrossFit New England's Beast of the East competition. Here's a shot of me judging this behemoth during the final WOD. Yes, its horrifying calling 'No Rep' on someone who could squash you.



I stole this photo from ShorelineCrossFit's website.

Wednesday, Nov. 10

Warm Up: Do as many rounds as you want
jump rope, 60 singles or 30 doubles
10 Overhead Squat w/conduit
10 Back Squat w/conduit
10 Front Squat w/conduit
10 situps

Group Warm Up / Dynamic Stretching

Developing the Pushup
Find scaling for perfect pushup form. We will work through a variety of pushup scaling to find the point at which each person can maintain a stiff, straight torso and perform a pushup with full range of motion. Full range of motion means, starting with elbows looked, hands directly under shoulders or just outside, the chest lowers all the way to the ground or the surface that the hands are resting on. Since we are developing our pushups with consideration for overhead pressing, our elbows stay tight to our torsos and do not flare out.

Pushups 3x10

WOD:
Diane scaled (depending on attendance, we may make this a team wod)
21-15-9
Deadlift 135/95/65
Handstand Pushups or handstand for 21s/15s/9s

Short Shorts

Warm Up:
200' shuttle run
bear crawl
inch worms
broad jumps
butt kicks
20 sit ups
10 push ups
shoulder dislocates

Skill:
Overhead squat

WOD:
15 minute AMRAP
15 box jumps
200' shuttle run with weight (every 50' alternate carrying a 10/25# plate against the back and then the chest)
200m run

Post WOD stretch:
happy baby pose
hamstring stretch
third world squat

Wednesday, Nov. 3 Dress WARM!

Warmup AMRAN (As Many Rounds As Necessary)
400m run (BD door to 2nd lot, down stairs back to BD door)
10 squats
10 pushups
10 situps
10 back extensions

buttkicks
soldiers
lunge twists
ab walk
skip for height
shuffle
karaoke

dislocates

Skill Review:
Deadlift/Back Squat

Work in groups of 2/3/4. Warmup with light weight 10 reps, then progress to 5 at a comfortable weight, then continue to increase load. You should do this within 3-5 sets. One group on the squat rack, one on the floor for deadlift.

3x5 Back Squat

Find 3 rep max Deadlift

Kipping Pullup Development
Superman to Hollow Body
Kip on the bar
Hip Thrusts from floor

Halloween Go Getters!

Warm Up:
400 m run
inch worms
butt kicks
broad jumps
20 sit ups
10 push ups
5 burpees
shoulder dislocates

"third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.

Skill:
Deadlift

WOD 1:
3X5 front squats

WOD 2:
for time
21-15-9
kettlebell swings
burpees

Post-WOD stretching:
happy baby pose
pigeon pose

Corrected Positions

Before/After from this morning's session. If you'd like to see more shots from this morning along with comments on form, go here.

Get Loose

Psyched on having taken the Mobility & Flexibility certification with Kelly Starret this past weekend, I've decided to torture people for an hour.

warmup:
5m w/a partner, one person jumps rope while the other swings a dumbbell, switching on the minutes, simple enough, eh?
45s jump rope 15s rest
45s dumbbell swing 15s rest

Get setup in the deadlift position with a bar that you simply can't lift & photograph.

Get setup in the OHS position (bottom of the squat) and photograph.

Measure your ability to bring your arm backwards past your head while keeping the elbow locked and the bicep close to ear and photograph. You must keep your abs contracted and spine neutral during this test, i.e. no leaning back!

Sit on the ground, legs straight out in front of you and reach for your toes, measure and photograph.

WOD 1
4m shoulder dislocates
1m rest
4m tennis/squash/lacrosse ball shoulder blade rolling
1m rest
4m triceps stretch on bar or wall
1m rest
4m wing stretch using rings/resistance bands or jump rope
1m rest
4m on back on floor, arms straight, heavy dumbbell in each end (top of the bench press)
1m rest

break to retest your reach & OHS position

WOD 2
4m bent knee hamstring stretch
1m rest
4m straight leg hamstring stretch
1m rest
4m quad to wall stretch
1m rest
4m v-sit at wall

break to retest OHS position, deadlift setup and toe reaching ability & photograph all.

The goal is to be actively stretching for 40-60s at a time during the 4 minute period with brief resting intervals here and there as needed. The 1 minute rest should be flat on back, chilling out, total relaxation.

3 Kingpins

Saturday Go Getters

Warm up:
400 me run
inch worms
walking lunges
side to side lunges
butt kicks
5 burpees
10 push ups
10 air squats
shoulder dislocates

Skill:
Deadlift

Mobility WOD:
10 minutes of sumo/"third world" squat
(thanks KStar)

WOD 1:
Tabata squats

WOD 2:
"Brenton"
5 Rounds for Time
100' bear crawl
100' broad jumps
Do 3 burpees after every 5 broad jumps.
Rx'd is with a 20lb vest or body armor. We did it without.

Joint Forces

Warm Up:
400m
10 pushups
10 situps
10 back extensions
10 OHS

buttkicks
high knees
side shuffle
karaoke
kongs
apes
shoulder dislocates
sumo stretch
samson stretch

Strength/Skill work:
3x7 Deadlift

WOD:
5m bottom to bottoms (all time spent in the bottom of the squat, coming up out of the squat for 1 second, every 5 seconds. scaling is 45 on, 15 off for GO GETTERS. 5 burpee penalty for staying in the upright position for HARD CHARGERS)

Barbara Walters

Sunday Go Getters!

Warm Up:
100' shuttle run
long jumps
inch worms w/ push ups
inch worms
walking lunges
side to side lunges
100' shuttle run
sumo squat
10 sit ups
10 air squats

Skill:
Kettlebell swing

WOD 1:
Back squat
5-5-5-5-5

WOD 2:
3 Rounds for Time
20 kettlebell swings
20 walking lunges holding kettlebell to chest
20 push ups flip to sit ups ( 1 rep = 1 push up + 1 sit up)

5 O'Clock Commute

Candace's 3rd Session

Warm Up:

inch worms

side to side lunges

butt kicks

quad jumps

10 sit ups

10 push ups

10 air squats

shoulder dislocates

Skills:

Front squat

Overhead squat

Back squat

WOD:

5 Rounds for Time

400m run

20 box jumps (12")

100m farmer's walk shuttle

Warm Up:
400m or 1/2mile
20 burpees
buttkicks
soldiers
high knees
karaoke
side to side lunge
lunge twist
ab walk

sumo squat
v-sit
shoulder dislocates

WOD:
For Time-
10 pullups
10 dumbbell row pushups
10 dumbbell squat cleans
10 dumbbell shoulder press
10 25yd shuttle run
10 dumbbell snatch (5 ea. arm)
10 dumbbell OHsquat (5 ea. arm)
10 one arm wall ball (5 ea. arm)
10 one arm ball slam (5 ea. arm)
10 25yd shuttle run
100 squats

It's Not a Tuma!

Sunday GO GETTERS!

Warm up:

200m run

inch worms

side lunges

quad jumps

butt kicks

200m run

Skill:

Back squats

WOD 1:

Front squats 5x3

WOD 2:

2 minutes push ups

2 minutes box jumps (24/20)

2 minutes walking lunges w/ weight overhead

2 minutes burpees

Record reps for each exercise and tally cumulative reps.

WODduh

HARD CHARGERS
Warm Up:
3x
5 Ring Pushups
5 Ring Pullups
10 Double Unders
5 Wall Squats
5 Sit Ups

5x2
Clean Complex w/ascending weight.
High hang, low hang, from floor.

GO GETTERS
Warm Up:
3x
5 Push ups
5 Pull ups or jumping pullups
10 jump rope
5 squats
5 sit ups

3x5 Back Squat

Sunday Go Getters!

Warm Up:

Side to side lunges

Butt kicks

Quad jumps

Inch worms

Soldiers

Samson stretch

Sumo Squat

Skill:

Front squat

WOD:

20 minutes AMRAP

5 push ups

10 sit ups

15 squats

Run 200m

Saturday Go Getters!

Warm Up:
Inch worms
Side to side lunges
Quad jumps
Long jumps
10 Soldiers
10 wall squats
5 push ups

Skill:
Overhead squat

WOD:
5 Rounds for time
Front Squat 15 reps with 35# bar
400m run

Deadlift. All day, every day.

I love this lift. I loved it long before I found CrossFit and its one of the many reasons I love CrossFit.

Franscam

HARD CHARGERS:
Warm Up (Burpees called intermittently):
1/2 mile run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Distinguishing between setup for deadlift, clean & snatch
Jump Shrugs for Snatch & Clean

WOD:
Fran

Homework: 5x5 Front Squat, 5x5 OHSquat, 5x5 Press

GO GETTERS:
Warm Up (Burpees called intermittently):
400 meter run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Shoulder Press, Push Press, Push Jerk

WOD:
Fran

Post times & scaling to comments!

Go Getters Sunday evening

Warm Up:
100m shuttle run X 2
5 inch worms
10 soldiers
10 touch downs
5 Samson stretches
5 Spidermans
30 sit ups

(Partner) WOD:
3 Rounds for time

Person A
10 box jumps 24"
10 push ups

Person B
holds bottom of the air squat

Person B holds the bottom of an air squat for the duration of Person A's box jumps and push ups. If Person B fails to hold the air squat, both people stop, perform 5 burpees, and resume the WOD where they left off.

WOD Class 6

Team WOD (2x 3person teams):

20 24" box jumps
50 yard 500lbs of cinder block
400 meter run
25 yard out and back tire flip (50 yard total)
400 meter run
50 yard 500lbs of cinder block
20 24" box jumps

Modified WOD for latecomers and minor injuries:
5x:
100 yard cinder block carry
20 pushups

Yardage & weight of cinder blocks is approximate. This took each time roughly 20 minutes. Today's focus was on team work and communication under physical stress.

Sarah's 2nd Class

GO GETTER IN TRAINING

Warm up:

400m run

5 inch worms

10 soldiers

30 sit ups

Skill:

Push up form

WOD 1

Max reps push ups

WOD 2

5 rounds of 20 reps each for time:

Walking lunge with 5 lbs weight overhead

24" long jump

Burpees

343 WOD in honor of the 343 NY Firefighters who died on 9.11.01

Look at this mean bastard.

Chris, Jaff & I attended this event yesterday. It was exhausting. More pics.

5th Set of Classes

HARD CHARGERS: Meet at Upper Parking Lot at 7am
Warmup -
1/2 mile easy pace, 1/2 mile race

Skillset -
Muscle Up Progression

Cashout -
1/2 mile sprint, must beat earlier time - for those who don't beat their earlier time, 40 burpees

GO GETTERS:
1/2 mile w/pushups, situps, squats (back, front, OH w/PVC)

Skillset -
Pullups (assisted, eccentric, kipping & ring)

WOD -
66 yard Deadlift carry (weight scaled to individual)
3x Up & Over Wall
66 yard Deadlift carry (weight scaled to individual)
15 Pushups

4th set of classes

HARD CHARGERS:
Warmup - 1k run w/PVC, stopping on the 1/4k for 20 OHS Squat, 20 Front Squat, 20 steps walking lunge. Follow with dynamic stretching.

WOD - 20 minutes of:
66 yard 135lb deadlift walk
Hill Climb, Up & Over 6ft wall, down flight of stairs, repeat 3x
66 yard 135lb deadlift walk
20 pushups

Skillset - Full Cleans, work with PVC then 45lb bar.

GO GETTERS:
Warmup (easy pace) - 10 minutes of 60s jump rope, one footed floor touch, j.r., squat, j.r., situps, j.r., lunge twist, j.r., one footed floor touch

Skillset - Deadlift introduction & review, pvc, med ball, cinderblock work for newbies, bar & weighted bar work for others.

3rd set of classes

GO GETTERS:
Warmup (easy pace) - 5 minutes of 30s air squat, 30s 12" box jump the 5 minutes of flow yoga (down dog, cobra, warrior 1, down dog, cobra, warrior 1 opposite leg and repeat)

Skillset - Introducing the deadlift, working with PVC progressing to medicine balls and cinder blocks

WOD -
30, 20, 10 reps of:
10lb medicine ball press & toss from floor (ball must get 2 feet from fingertips)
Situps w/medicine ball (ball must touch floor with arms extended, then touch wall)
Pushups on medicine ball

2nd set of classes

HARD CHARGERS:
Warmup - 50 pushups, 50 Double Unders (or scaled to alternating one foot)

Skillset - Cleans, specifically focusing on the shrug within the movement. Work on hang cleans with a full squat and power cleans from the floor. First with PVC, then with 45# bar.

WOD - Modified Fight Gone Bad, 3 rounds
Jump & touch ring with both hands
Box Jumps 24"
Heavy Bag to overhead 65lbs
Wallball
SDHP 45lb bar

For 5 minutes, switching movement on the minute, 2 minutes rest between round. Jump & touch ring with both hands, ring at 12" above fingertips when standing on toes. Heavy bag rep must be with bag balanced above head, elbows locked, full hip extension.

G0 GETTERS:
Warmup (easy pace)-
5 minutes of 30s jump rope, 30s pushups
5 minutes of 30s air squat, 30s hang power snatch w/PVC (feet must leave ground)

Skillset - Deadlift form work, scaling weight appropriately for each person

Team WOD -
10 minutes of 20 situps while partner does max burpees, aiming for best cumulative burpees

Beginning of Classes

HARD CHARGERS:
Warmup - 50 OHS w/dowel, 50 situps, hamstring stretching

Skillset/Strength Training - 5x5 Deadlifts

Team WOD for time -
Part A: 35lb KB/DB swing, 10 reps / Burpees (75 cumulative reps)
Part B: 45lb shoulder press, 30 reps / one ring pullups

One person performs 10 reps of 35lb KB/DB swing while the other person performs as many burpees as possible, they then switch every 10 KB/DB swing reps until they've reached a cumulative total of 75 burpees. At this point, one partner begins pullups while the other performs the shoulder press. They can switch between exercises whenever they want but or each partner can just work one movement but all reps of press and pullups must be completed to finish.

Since there is a range of body weight and height in this class, the goal with this WOD was to allow team members to perform movements that equally advantage and disadvantage certain body types.

GO GETTERS:
Warmup - for 10 minutes perform easy to medium pace 25 Squats and Jump Rope 25 reps

Skillset - Pushup form work, keeping core stabilized, head & neck inline with spine, hands directly beneath shoulders, chest to the ground, full extension of elbows at top of rep

Team WOD for time -
Part A: 10 Ball Slams / Squat Jumps (30 cumulative reps)
Part B: 10 KB Swings (weight scaled appropriately) / Burpees (30 cumulative reps)