Sunday Go Getters!
Warm Up:
7X Demi plie, grande plie, releve w/ eyes closed
10X Leg swings
30 sec. butt kicks
Pigs on ice ("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)
10X Groiners
10X pass thrus while in bottom of the squat
10X Around the worlds
Skill:
Pistols
WOD:
15-12-9
Thrusters (95 / 65)
Sit-ups
Post-WOD Stretch:
Happy baby with band
Hamstring stretch
IT Stretch
Pigeon Pose --> Pigeon w/ quad stretch
Sunday, February 27, 2011
Tuesday, February 22, 2011
Wednesday, February 23, 2011
Individual warmup:
5 ring rows
5 pushups
5 squats
5 second handstand (against wall)
Group Warmup for 10 minutes:
10x standing hollow body roll to candlestick
10x long jumps
10x switch drill
10x down dog to up dog
10x shoulder openers of your choosing (dislocates/roundtheworlds)
5 3 1 Strength session
Skill: Clean development
5 ring rows
5 pushups
5 squats
5 second handstand (against wall)
Group Warmup for 10 minutes:
10x standing hollow body roll to candlestick
10x long jumps
10x switch drill
10x down dog to up dog
10x shoulder openers of your choosing (dislocates/roundtheworlds)
5 3 1 Strength session
Skill: Clean development
Sunday, February 20, 2011
T-Shirts! T-Shirts! T-Shirts!
T-Shirts are available! Right now we have American Apparel Men's Large & Medium, and American Apparel "Classic Girl" fit Medium. $20. Get in touch if you'd like one.
The t-shirts are yellow ink on dark gray. Scroll down to see the design.
The t-shirts are yellow ink on dark gray. Scroll down to see the design.
Sunday Go-Getters
Extra Strength!
Special 2.5 hour class to review lifts.
Early Warm Up
30 seconds jump rope both feet
30 seconds jump rope alt. feet
AMRAN:
5 Ring Rows
7 Sit-ups
9 OHS w/ dowel
Group Dynamic Warm-Up / Mobility
2X Kongs
2X Apes
2X Butt Kicks
2X Quad Jumps
10 V-sits
Roll out 4 minutes each hamstring
Shoulder Dislocates
Skill:
Clean
Strength:
5x5 each
Deadlift
SDHP
Front squat
Overhead squat
(Go easy on the OHS weight. Like Wendler says, weightlifting is a lifelong pursuit. No need to rush results.)
Post-WOD Stretch
Stretch on your own. Everyone should know what areas to target. Be comprehensive!
Special 2.5 hour class to review lifts.
Early Warm Up
30 seconds jump rope both feet
30 seconds jump rope alt. feet
AMRAN:
5 Ring Rows
7 Sit-ups
9 OHS w/ dowel
Group Dynamic Warm-Up / Mobility
2X Kongs
2X Apes
2X Butt Kicks
2X Quad Jumps
10 V-sits
Roll out 4 minutes each hamstring
Shoulder Dislocates
Skill:
Clean
Strength:
5x5 each
Deadlift
SDHP
Front squat
Overhead squat
(Go easy on the OHS weight. Like Wendler says, weightlifting is a lifelong pursuit. No need to rush results.)
Post-WOD Stretch
Stretch on your own. Everyone should know what areas to target. Be comprehensive!
Thursday, February 17, 2011
BIG NEWS
We will soon have our own permanent XF facility in Medford, MA! Our spot is located just outside Medford Square, on Mystic Ave. We are hoping to open around April 1st.
A new website with info on memberships and class schedules will be coming soon! We will be offering Elementals classes, CrossFit classes, CrossFit Kids, and 1:1 sessions. We will also have some Open Gym hours at various times throughout the week.
Thank you all for your support and HARD WORK at every class so far. We can't wait to coach you in a larger, fully equipped space!
In the meantime, see you in the garage.
Tuesday, February 15, 2011
Wednesday, February 15
Amran:
10 pushups
10 pullups
10 wallball
Group warmup: we'll improvise.
5 3 1 - individual work
Clean complex and development
Wod: again, we'll improvise.
10 pushups
10 pullups
10 wallball
Group warmup: we'll improvise.
5 3 1 - individual work
Clean complex and development
Wod: again, we'll improvise.
Saturday, February 12, 2011
The Omnivore's Ballet
Sunday Go Getters!
Warm-Up:
3x at your own pace:
7 sit-ups
7 push-ups
7 ohs w/ dowel
7 first position demi plie to releve
10 leg swings
10 V-Sits
Shoulder Dislocates
Skill:
Sumo Deadlift Highpull
Strength:
3x5 Push Jerk
WOD:
5 RFT
100' Shuttle -- Farmer's Carry Walk (45# plates / 35# plates)
10 burpees
Post-WOD Stretch:
Hip rolls
Happy baby w/ band
IT stretch
Pigeon pose
Warm-Up:
3x at your own pace:
7 sit-ups
7 push-ups
7 ohs w/ dowel
7 first position demi plie to releve
10 leg swings
10 V-Sits
Shoulder Dislocates
Skill:
Sumo Deadlift Highpull
Strength:
3x5 Push Jerk
WOD:
5 RFT
100' Shuttle -- Farmer's Carry Walk (45# plates / 35# plates)
10 burpees
Post-WOD Stretch:
Hip rolls
Happy baby w/ band
IT stretch
Pigeon pose
Thursday, February 10, 2011
Wednesday, February 9, 2011
T-Shirts Available Shortly!
Wear this and refuse to answer questions from your coworkers and parents.
Tuesday, February 8, 2011
Wednesday, February 9, 2011
Chris at the CF Newton throwdown
AMRANecessary:
5-8x Pushups (wide stance)
5-8x Ring Rows (scaled as needed)
Group Warmup:
squat toe touch, 10 roll to candle, tiger, box jump w/hollow body, alligator box jump w/hollow body, dislocates
Squat/Deadlift/Press work
WOD:
Fran (please know your 1RM Press)
Group Stretch Sesh
AMRANecessary:
5-8x Pushups (wide stance)
5-8x Ring Rows (scaled as needed)
Group Warmup:
squat toe touch, 10 roll to candle, tiger, box jump w/hollow body, alligator box jump w/hollow body, dislocates
Squat/Deadlift/Press work
WOD:
Fran (please know your 1RM Press)
Group Stretch Sesh
Sunday, February 6, 2011
Four Eyes
Sunday Go Getters!
Warm up:
Walking twist lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
Spidermans
"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:
Deadlift
Strength:
3x5 Push Press
WOD:
21-15-9
Kettlebell swings (1.5/1)
Goblin squats (1.5/1)
Post-WOD stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Wrist stetches
Shoulder openers
Warm up:
Walking twist lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
Spidermans
"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:
Deadlift
Strength:
3x5 Push Press
WOD:
21-15-9
Kettlebell swings (1.5/1)
Goblin squats (1.5/1)
Post-WOD stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Wrist stetches
Shoulder openers
Wednesday, February 2, 2011
Subscribe to:
Posts (Atom)
