12/31/10

Saturday, January 1

Happy New Year!

Warmup
3 x 40m Run/20m Bear Crawl/40m Broad Jumps/20m Lunges
WOD
"Cindy"
AMRAP 10 min
5 Pullups
10 Pushups
15 Squats

Rest 5 min
1 mile run

Post round completed and mile time to comments.

12/30/10

Friday, December 31

New Year's Eve
Warm up
See warmup from yesterday's post

WOD
AMRAP 12 minutes
10 Thrusters(use a weight that's 70% of your 5RM)
5 Pullups
100m Run
Post weight used and rounds completed to comments.
Here is to ending 2010 well and entering 2011

Today's mental challenge:
Create a personal mantra. Envision who and what you want to be. Phrase everything in the positive. Say your mantra every morning when you wake up and before you go to bed each night. Say it with confidence and belief. To achieve your goals you must believe you can reach them. Write you mantra down and put it where you will see it often and it is a constant reminder of what you want to attain. If you want to be a great student you might say, "I am a great student."
Here is an example:
I am strong, resilient and a high achiever.
I am a positive influence on my friends and peers.
I can do anything I set my mind to.
I am fearless.

The better you focus on your mantra the more it becomes a part of you. This type of mental programming has been used for a long time and to great effect.

12/29/10

Thursday, December 30

Warmup
2-3 rounds of 10 reps each exercise
Pullups
Pushups
Situps
Overhead squats

WOD
3 rounds
10 Deadlifts @ 80% of your 5RM
400m run

Modifications: if you don't have enough weight to be exact just use what you've got. Post time and load used to comments

Cool down with 3x through the Bugener/Snatch warmup.

Rest Day

Take a load off today. Do some stretching and spend some time hanging out in the bottom of the squat position. Focus on keeping the heels down, chest up and knees out.

12/28/10

Tuesday, December 28

100 Burpees for time.
This took me way too long this morning, somewhere around 12-13 minutes since I forgot to start my timer. Post your time to the comments section.

12/26/10

Monday, December 27

WOD
1/2 "Angie"
50 Pullups
50 Pushups
50 Situps
50 Squats
For Time
Complete all reps of each exercise before moving to the next.
Modifications:
for Pullups only do 35 pullups or 25 pullups instead.

I said I would post my goals for the next 2 months so here they are in no particular order:

Run the SuperBowl Sunday 5k under 25 minutes while pushing a stroller
Deadlift 285 x 1
             250 x 5
Squat 285 x 1
          250 x 5
Press 150 x 1
          130 x 5
Handstand pushups x 10 (head touches floor each rep)
Strict Pullups x 20
Start a CrossFitKids Program 2 days a week with at least 8 kids.
Reduce sugar intake to one day a week.
I've put my goals out there and you can hold me to them in March now post your goals(be specific) and get to work.



   

12/25/10

Merry Christmas

I hope you have a great Xmas filled with family and friends. Have fun playing today. Go play soccer, football, basketball or any other game you can come up with. Make sure you gt your family outside with you to get some exercise. Share with them the gift of fitness. Tray them a couple of things you have learned in class and then show them what you can do. Challenge someone to a little competition; pushups, burpees, handstand. Make it fun and maybe you can get your family members to do some WODs with you over the break.

12/22/10

Wednesday, December 22

End of the Semester
If you didn't make it to school today you missed out. Today was a heavy lifting day. We started out finding our max height box jump. The highest jump today was 40.5 inches hit by three people and there was still some jump left in a couple of guys. Then is was on to 1 rep maxes of Back Squats, Presses and Deadlifts. There were some fantastic efforts and we determined that a bunch of you have been holding back a bit but despite that there were some huge gains. Little Joe started the semester at 30 pounds on the Deadlift, today he pulled 125 a 400% increase.

School doesn't start back for us until March so that's 2.5 months for you to sit on the couch or stay active. It's decision time gentlemen. If you don't want to lose all of your hard won gains you NEED to keep up with the WODs. Equipment or not there are lots of things you can to to maintain your fitness. I will keep posting workouts but I need feedback from you about your performance results.

Keep your nutrition in minds as well. This is an excerpt from crossfitkids.com:...sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.



This nutrition prescription is for performance. If  you want to lose weight this works and it works if you want to get stronger too.


Set some goals right now and post them to the comments. Be specific.What will you accomplish by March? 10 Pullups, 20? Deadlift 250, Press 145, run a mile under 7 minutes, 6 minutes, lose 20 or 30 pounds? Hold a freestanding handstand, boxjump 36", 45", 50"? Figure out what you want to achieve and I will help you attain it. Again, be specific with your goals, have hard numbers that you want to attain. I will post my own goals as well and we can all keep each other accountable.

12/17/10

Final

We had the Buff Class final today. I decided to make it a Games style Final. I wrote a WOD on the board and the guys we a bit surprised and asked if that was it. I told them no but they would have to wait and see what was next. Then the questions came full force, how many, what are we doing, etc.... They were all champs and worked their butts off today.
WOD 1
5 Rounds
5 Deadlifts
20 burpees w 180 degree jump
10 minute max

WOD 2
Every minute on the minute 5 situps
20 Thrusters 45#
20 Push Press 45#
20 Front Squats 45#

WOD
"Cindy"
AMRAP 7 minutes
5 Pullups (no assistance bands)
10 Pushups
15 Squats

Great work by all. I will see a few of you on Wednesday and the rest in March when Spring Semester begins. Remember to stay active and do the WODs during break. Post your results.

Wednesday, December 15

Warmup
3x 10 Lunges
     10 Pushups
     20 Lateral Hops
      3 Handstands

Lift
Back Squat 3x5

Focus
Snatch

WOD
5k run

Tuesday, December 14

Lift
Deadlift 3x5

WOD
3x 300m run
  7 Deadlifts @ 50% of 5RM
  15 Pushups

12/14/10

Week of Dec 6-10


We had some great WOD’s last week with a huge focus on the Snatch. Our two WODs were:
5 rds
10 Hang Power Snatch
10 Box Jumps
 And
3-6-9-12-15
Dumbbell Cleans
10-8-6-4-2
Pullups
Both WODs were inspired by WODs from the CFKids mainsite.

Remember to post your starting loads from September and current PR’s for the Back Squat, Deadlift and Press.

12/5/10

Friday, December 3

Fun day today.
We got out of the gym today to play outside. Warmup was a 1 mile indian run, all the guys jog in a single file line and the last person sprints to the front. Then we did some partner back squats, pick them up, stand up and put them back down. After some partner pushups and some Tug of War we got to Hooverball. We used a 6# medball and the football goalposts. Enjoy. 






12/2/10

Catching up again

Tuesday, November 30
Lift
3x5 Deadlift
Focus
Snatch
- Burgener warmup x 3
WOD
21-15-9
Thrusters
Burpees
Squats

Wednesday, December 1
Warmup
Burgener warmup x 3
Focus
Snatch
WOD
In groups of 4
80 Pullups
160 Pushups
240 Situps
320 Squats
Groups can't move to a new exercise until the prior one has been completed.
then:
Med Ball relays w 10# MB
- Toss and chase
- MB sprint relay

11/24/10

Wednesday, November 24

50 Box jumps, 24"
800M
50 Box Jumps, 24"
From CFKids

11/22/10

Monday, November 22

WOD
2000m run
Every minute stop and do 5 burpees.
Post time to comments.

11/20/10

Friday, November 20

Warmup
3 x 5 Pullups
     10 Pushups
     15 Squats

Focus
Snatch

WOD
3 rounds
5 heavy Overhead Press w/ dumbbells
15 Squats
100m Run

Lift
3x5
Back Squat

This was the last class for a week and a half. Enjoy the week off for Thanksgiving but remember to follow the WOD's.

11/18/10

24 Hour Prep part 1

Use www.runningmap.com or www.mapmyrun.com and chart out 400m and 800m courses. Then run 5000m (5K).
Post time to comments

Wednesday, November 17

It's official. We will start our 24 hour team run on Dec 17 at 4pm.
Today's class
Warmup
For 5 minutes
10 lateral hops over a barrier
10 single leg lateral hops over a barrier
3 pullups
2 forward rolls

Lift
Deadlift 3 x 5
Overhead Squat

Focus
Snatch
- 1st three steps of the Burgener warmup

WOD
4 x AMRAP 3 minutes
3 Thrusters (dumbbells)
5 Burpees
10 Squats
Rest 1 minute between intervals

post loads for Deadlift, load used and scores for the WOD.

11/12/10

Friday, November 12

Warmup
5 min Double Under practice

Lift
Back Squat 3x5
Press 3x5

Focus
Jerk

WOD
AMRAP 15 min w/ dumbbells
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Jerks

Post loads and rounds to comments

11/11/10

Veteran's Day

"We sleep soundly in our beds because rough men stand ready in the night to visit violence on those who would do us harm." - Winston Churchill
Thank you to all who do serve and have served.

11/10/10

Wednesday, November 10

Warmup
5min of practicing Handstands and forward rolls

Lift
Deadlift 3x5

Focus
Jerk
Clean

WOD
Every minute on the minute for 15 min
3 Hang Cleans using Dumbbells
3 Box Jumps

post loads and box height to comments

Tuesday, November 9

Warmup
2x 1min Wallball
     1min Squats

Focus
Stretching/Mobility work

Lift
Back Squat 3x5
Press 3x5
Post loads to comments

Short day today so no WOD.

11/5/10

Friday, November 5

Interesting class today. We were missing a few people due to the blood drive on campus as well as having three athletes who had already given blood. No WOD for them today just modified lifiting.
Focus
Jerk
Thrusters

Lift
Deadlift 3 x 5, 1 x 15
Front Squat 3 x 5

WOD
21-15-9
Thrusters
Burpees
Pushups

Post loads and time to comments.

11/3/10

Wednesday, November 3

Warmup
3 x 20 Jumping Jacks
      5 Pullups
      20 Mt.Climbers
      10 Pushups
Focus
Clean and Jerk
Estimating a 1RM

Lift
3x5 Back Squat
3x5 Press

WOD
5 Rounds
5 Deadlifts
10 Burpees
The weight selected for the WOD was based on the Deadlift from Friday. They used the weight lifted in the Friday's second set.

Post loads and time to comments.

10/29/10

Friday, October 29

Warmup
3 x 3 Rolling Burpees
5 Pullups
5 slow Squats
Focus
Hip mobility

Lift
Deadlift 3 x 5, 1 x 15
Front Squat 3 x 5, 1 x 15

Post loads to comments

Service Learning project meeting Monday at lunch.

10/27/10

Good Work

We did a Fight Gone Bad style WOD today.
Three Rounds of
Jump rope
Wall Ball 10# to 10 ft
Pullups
Box Jumps 18"
Dumbbell Press 20#/10# dbs

Post Lift PR's and your score from today's WOD in the comment section.

10/26/10

Catching up

I haven't been doing a great job of updating the blog lately. I can't do it at school since the school district apparently feels Google products jeopardize the students' safety and subsequently limit the use of things like Blogger.
All that aside, I had some great news today. After we finished up the WOD I had the class compare the first day we deadlifted to the results of today's deadlift. I polled 4 students and this is what we found.
85->165 5reps   0->115 15reps
15-> 40 5 reps   0->30 15 reps
35->115 5 reps  0->75 15 reps

I am excited to see these improvements in just about 4 weeks time.

10/17/10

REMINDER

Meeting at lunch on Monday to talk about the service project.

10/14/10

Wednesday, October 13

Class time was limited today so we did:
Warmup
3 x 5 Pullups
10 Pushups
15 Squats
then
Lift
3x5
Back Squat
Press

I failed to mention in yesterday's post that we had a discussion about a service project involving BuffClass. All students at Fremont must complete 40 hours of community service in order to graduate. As most of the students in BuffClass are seniors and most of them don't have any of their hours fulfilled, I proposed we do a service project workout where we raise money for a community organization of the students choice. The students will plan it, participate in it and recruit others to participate as well.
After brainstorming we narrowed it down to 4 possible ideas: a Lift Off, a Hooverball tournament, a swimathon, and a 24 hour team run. The swimathon would be the most interesting since half the students can't or don't swim well.

10/13/10

Tuesday, October 12

Great WOD today. Borrowed a great workout from CrossFitKids.com.
Every minute on the minute for 15 minutes:
3 Hang Squat Cleans w/ Dumbbells 20-50# total
3 Box Jumps 18" or 24" boxes

video
Juan working hard. This is Juan's second year of BuffClass.

video
Ruben getting stronger.

10/6/10

October 6

This new schedule really bites. Some weeks there are five days between class meetings. That's a big break for a fitness class. It has definitely impacted the pace of the class and the learning curve. I guess this is what it's like when dealing with people in the private sector. You hope to see members at least three times a week and five times in two weeks would be good. I'm certainly not used to it.

Warmup
3 x 5 Forward rolls/5 Squats/5 Pullups

Focus
Push Press
Wall Ball

Lift
3x5 Back Squat

WOD
4 sets AMRAP 3min
3 Push Press (db's total 40# max)
5 Burpees
10 Squats
1 min rest between sets
Inspired by CrossFitKids.com

,

10/4/10

October 1

Warmup
2 x 5 Pullups
10 Squats
200m Run

Focus
Deadlift
Overhead Press

WOD
3x5 Deadlift
3x5 OH Press

9/29/10

Wednesday, September 29

Great work today on the Back Squat. Three sets of five with a max of a ten pound increase each set. We focused on the depth of the squat as well as maintaining an upright torso. I was very pleased with the effort of the students.
The WOD today was:
3x
5 Deadlifts
10 Box Jumps
400m Run

Deadlift weight varied from 15-45 pounds and box height was 12 or 18 inches.

9/28/10

What????? Really?

We made a crazy discovery today. After working on the Deadlift, we were getting ready to start the Back Squat so we set up the racks. The strange discovery was that the "woman's" bars that weigh 35 pounds don't fit on the racks. They are too short. The 15 pound training bars fit as so the standard 45 pounders, just not the 35's. Maybe this is normal but it was quite a shock to me. We ran out of time with the setup instruction for the Back Squat so it will happen tomorrow.

9/27/10

First Classes of the Semester

This year we have a new schedule so our classes are 90 minutes long. This certainly takes some getting used to but it is ideal for Buff Class. There are only 18 students currently enrolled, down from 30 at the end of last semester, but it is actually quite nice. I will be able to give much more individual feedback for each student. About 80% of the students were in Buff Class last year, a couple more have been in my PE classes before and I have a few brand new students.

Day 1
We covered a lot the first day including; Pushups, Pullups, Situps, Squats, Plank, Handstands, Forward rolls and Burpees. We had a lot of time to work on these and still get in a quick WOD.
WOD
3 rounds
5 Pullups
10 Pushups
15 Situps
20 Squats
Form was emphasized and we didn't keep time.

9/15/10

We're Back in Business

Finally! Our convoluted class scheduler added Buff Class in the third week of school. Unfortunately, since it was put in the schedule as an afterthought some of last year's students will not be able to move their classes around to take it. That is disappointing. I'm looking forward to a good year with the students that I do have though.
Today we were able to move in the last of the equipment from our order last school year. We have a bunch of Dynamax medballs and 45# Bumper plates. I think we will be able to use all of them this year.

9/9/10

Check these out.


The tops to the jump boxes finally arrived. I took the time to put five together. We have 12", 18", 24" and a 30" box. Of course I tried them all out. The 30" didn;t go so well on my first attempt. I got distracted and landed on my shin. The second attempt was successful and I redeemed myself. Things are in motion so hopefully Buff Class will start next week.

9/7/10

Tuesday, September 7

Change is in the air! Buff Class is coming back. It  will happen late this week or early next week. My guess is that it will be 8th period but I'm not really sure. I'll just be happy to have it on my roster. Everyone who put their name on my list was submitted to the counseling office so hopefully your schedules are flexible. See you soon.

9/1/10

Wednesday, September 1

Halfway through the first week and we are still hoping for the Weight Training class to be placed on the schedule. If you signed the list this week that you want the class, make sure you file a request to see your counselor and pester them to get it on the schedule. That would be Ms. Palomo or Mr. Hernandez or go see Mr. Salazar, the Assistant Principal, Counseling. 

8/29/10

First Day of School

Welcome back. Come see me today if you want Buff Class. I will start another list of people who want to take the class. I will be in my office at Lunch or find me in the bleachers during the day. Tell five friends about this and spread the word. If you want the class we will have to act quickly. Come sign up again and bring interested friends.

8/27/10

No Buff Class!?!?!?!

Just a heads up. School starts on Monday and I have found out that Buff Class wasn't put into the schedule. What to do?
Make sure you talk to your counselor on Monday and let them know that you requested Weight Training class for the 2010-2011 school year. Let everyone you know who has an interest in the class to talk to their counselors as well. Then, respectfully, let Mr. Salazar (Assistant Principal: Counseling)know he screwed up by not scheduling Buff Class. I will be lobbying our case as well. If you want the class, you NEED to speak up about it! Again, talk to everyone and let them know you want the class.
I will begin offering early morning workouts in a few weeks whether Buff Class is official or not.

See you Monday.

8/18/10

Vacation

I'm on vacation so no post for the rest of the week. School starts soon so make sure if you haven't been working out you start. Ease into it. Joe, you better be able to swim by the time school starts, or else.

8/17/10

Tuesday, August 17

WOD
30-25-20-15-10
Double Unders
Situps

Do 30 of each then 25 then 20, etc....

8/16/10

Monday, August 16

WOD
"Cindy"
AMRAP 20 minutes
5 Pullup
10 Pushups
15 Squats

Practice Double Unders for 5 minutes

8/13/10

Friday, August 13

WOD
Death by Pushups
Do one pushup the first minute, two the second minute, three the third, ...etc. 
Practice Double Unders for five minutes.

8/12/10

Thursday, August 12

WOD
Death by 10m Sprint
Sprint 10 meters the first minute, twenty meters the second minute, thirty meters the third, ...etc. 

Practice Double Unders for 5 minutes.

8/11/10

Wednesday, August 11

WOD
Death by Burpees
Do one burpee the first minute, two the second minute, three the third, ...etc. 

8/10/10

Tuesday, August 10

WOD
Death by Squats
Do one Squat the first minute, two the second minute, three the third, ...etc. Use a light load for the squats, up to 45 pounds.

Practice Handstands for 10 minutes both freestanding and against a wall

8/9/10

Monday, August 9

WOD
Death by Pullups
Do one pullup the first minute, two the second minute, three the third, ...etc. When you can no longer complete a round continue doing pullups until fifteen minutes is up.

8/6/10

Friday, August 6

WOD
Tabata Sprints
8 rounds
Sprint as far as possible in 20 seconds then rest for 10 seconds. Record total distance traveled over 8 rounds.

8/5/10

8/3/10

Wednesday, Aug 4

WOD
3 rounds
10 Pullups
15 Pushups
20 Situps
25 Squats
Post time to comments.

TOD
One kind word can warm three winter months.  
Japanese proverb
Remember the last time someone gave you a compliment or said something nice to you. How did it make you feel? How did you react? When was the last time you offered a kind word to someone?

Tuesday, August 3

WOD
Backpack Squats
5 x 5
Fill a backpack with as much heavy stuff as you can handle. Put it on the do five sets of five squats. Then spend ten minutes practicing forward and back rolls.

8/1/10

Monday, August 2

WOD
6 Rounds of Tabatas
Pullups
Pushups
Situps
Squats
20 seconds of work followed by 10 seconds of rest. Do six rounds of Pullups, then six rounds of Pushups, Six rounds of Situps and finish with six rounds of Squats. Keep score of the number of reps you do for each round of each exercise.

Thought of the Day
   -Truly successful people do what unsuccessful people don't/won't.
 Successful people don't sit around all day dreaming about how great it would be 'if'. They are on the ground working to achieve that dream, doing what it takes to be successful. There are some who cross the line either morally or ethically to be successful and I am not advocating that. At the end of the day you have to feel good about yourself and what you accomplish to be a real success.
 Here at Fremont it is very obvious who wants to be successful in school. They are the ones who are in class every day, on time, even when they aren't feeling their best. The successful students are doing their homework on time and are engaged in class, not texting their friends or listening to their iPod when they should be listening to their teacher. Successful students seek out help when they don't understand and before they fall behind.
 I have failed many times in my life but I've tried to learn from each failure. I was not a successful Real Estate agent. I worked a lot. I did Open Houses and sent emails to potential clients and I sat through numerous seminars but I didn't do the really hard stuff, the things that were uncomfortable, the things the really successful people did. I didn't do cold calls or canvas a neighborhood knocking on doors. I wanted people to find me and say "Sell my house, please." I wanted success to be easy. Trust me. It doesn't work like that.

In what things do you want to succeed? Are you willing to do the hard stuff, the things that will make you uncomfortable. If you aren't you should find something else to succeed in.

7/30/10

Friday, July 30

It's hard to believe that summer break is half over. I don't know where the last month went but it's gone and it left quickly. I hope everyone is enjoying their summer away from school but you should be staying active. Many of you should be mastering swimming by now or at least be able to swim across the pool nonstop without assistance(Joe). These workouts don't take much time just a lot of effort and sweat. Post times and results to the comments here or on the Facebook page, Fremont PE Buff Class.

WOD
3 x 5 Ground to Overhead. Find something heavy, pick it up(Clean) and put it over your head(Push Press).
then
1 min max Burpees
1 min max Situps
1 min max Squats
1 min max Pushups

TOD
Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.
  - Dr. Seuss

What do you think? Is this true or just something he couldn't put in one of his books?

7/28/10

Thursday, July 29

WOD
Swim 500m (or yards depending on the length of the pool in which you are swimming). Every 50m/yd get out and do 10 pushups and 10 squats. If you are just learning to swim do the pushups and squats after the swim.

Thought of the Day(TOD)
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
-Theodore Roosevelt
Are you daring mighty things or living in the gray twilight?

Wednesday, July 28

WOD
10 minutes of Handstand practice
then
3 x 5 Deadlift

7/26/10

Tuesday, July 27

WOD
AMRAP 20 min
400m run
Max Pushups

After the run do as many pushups without stopping. When you have to stop, pause or put your knees on the ground start your next round.

Thought of the Day(TOD)

Two roads diverged in a wood, and I--
I took the one less traveled by,
And that has made all the difference.

Robert Frost (1874 - 1963), The Road Not Taken

Monday, July 26

WOD
100 Bench/Box Jumps

7/23/10

Friday, July 23

WOD
Run 5k
use mapmyrun.com or runningmap.com to plot a 5 kilometer(5000m) course.

7/19/10

Monday, July 19

WOD
15-12-9
Pullups
Burpees

Thought of the Day
Men acquire a particular quality by constantly acting in a particular way.
-Aristotle

I heard this the other day and it made me think. What does it say to you?

7/16/10

Friday, July 16

WOD
"Fun Workout"
4 rounds
400m run
10 Burpees
10 Situps
10 Squats

Check out the CrossFit Games online at live.Crossfit.com

7/15/10

Thursday, July 15

WOD
5 rounds
10 pullups
15 pushups
20 situps
25 squatsthe CrossFit Games start tomorrow morning. If you want to see some fantastic athletes doing some intense workouts. You can watch it for free at live.Crossfit.com

7/13/10

7/12/10

Monday, July 12

WOD
AMRAP 12 min
10 Pushups/50 rope jumps

Thought/Question of the Day
What's the purpose of getting/being fit?

7/9/10

Friday, July 9

WOD
10 x 100m Sprints. Rest 90 seconds between sprints.

Thought of the Day
What are three things you want to accomplish in the next 6 months that, if completed, would make you say 2010 was a great year?

7/8/10

Thursday, July 8

Cleans
5 sets x 5 reps

Rest 5 minutes then
2 x 400m run
400m run backwards

7/7/10

Wednesday, July 7

WOD
60 burpee box/bench jumps.
Do a burpee and then jump up on a box or bench. The height of the box/bench should be 16"-24" tall.

7/6/10

Tuesday, July 6

Swim 500 yards. If you swim well finish as quickly as possible and nonstop. If you don't swim well break it up into manageable bits with breaks. If you can't swim spend 30 minutes practicing.

7/2/10

Friday, July 2

Today is a lifting day. Load a backpack with sand, rocks, books or anything heavy and do some deadlifts. Find a weight that is challenging to complete five repetitions. Do three sets of five lifts Rest one minute between sets.
Remember to keep the back tight and flat throughout the lift. No arching!

6/30/10

Thursday, July 1

The first day of July. Summer is in full effect. Start the day off with a great WOD.
10=>1 Pullups/ 1=>10 Pushups. That means 10 pullups and 1 pushups, 9 pullups and 2 pushups...etc. Since the weather is heating up it's time to learn to swim. Remember that is the major summer assignment. Have you started yet Joe?

Wednesday, June 30

Handstand Practice
Work on your handstands for 12 minutes. Practice freestanding and against the wall.

6/26/10

Year's End

I must say that the last day of school was bittersweet for me. While I am excited about the time off being able to recharge my batteries, I enter the summer with trepidation for next year. In December, Fremont was scheduled for "reconstitution" which is a euphemism for getting rid of everyone who disagreed with the principal. At first I thought this would be great for the PE department as those teachers who were dead weight would not be back and only 4 of 13 are returning. The promises of collaboration and making things better have been thrown by the wayside for the decree of 'I don't really care what you think your opinion doesn't matter.' I have seen the true impact of the reconstitution and it's devastating both for the staff that remain and the students. Promises made to returnees to entice them to stay have been forgotten and the students are left to suffer.
I have had students some up to me over the past few weeks asking if I would be back next year and after giving them an affirmative reply they ask, "Are you sure?" One girl asked me this question on Friday was visibly relieved that I would return as at least three of her current teachers were not coming back. The relationships and connections made between teachers and students have been torn asunder.
I have been telling the kids that Buff Class would be back next year and there could possibly be two classes but now I really don't know. I don't know if the powers that be will grant my request and the desire of the students.
"It's for the kids"
This is often heard when speaking to District bigwigs and I don't believe it. Too much money has flooded the school in the past month. All of a sudden the graffiti is being painted over and scrubbed from the pavement, sprinklers are being fixed and numerous campus upgrades are happening but only to be finished in time for the "New Fremont" to open on July 6th.
For the first time while working in LAUSD, I am scared. Not about keeping my job did I sacrifice my morals and beliefs in staying to teach at Fremont. At the time I didn't think so but I am no longer sure of that. I may have made the wrong decision in staying. I felt early on that it was "wrong" to abandon my students and I chose to stay. I hope I am right. I made my bed. Now I must lie in it.

6/21/10

Final

Today we had our final. The choices were Murph or 1/2 Murph. Best time for Murph was 38:37 using an assistance band and 1/2 Murph top time was 24:50 using an assistance band. The class had a lot of energy after so it was playtime.


video


The Gun Show

This is only half the class as the seniors were at graduation practice.

6/15/10

Tuesday, June 15

Warmup
3 x 15 Tuck Jumps
10 Lateral Hop Burpees
5 Pullups

Focus
Snatch

WOD
Press
3 x 5

Monday, June 14

Warmup
3 x 7 Pullups
9 Pushups
12 Squats
Pushups and Squats were done for an 8 count, 4 down and 4 up.

Focus
Snatch, snatch and more snatch.

WOD
Cleans
4 x 3

After only a week of snatch practice the form is pretty good. I am very impressed.

6/9/10

Wednesday, June 9

More Snatch practice today. We worked all five skills of the Burgener warmup; up and down, elbows high and outside, muscle snatch, snatch land and snatch drop. I am impressed at how easy the progression is to teach and also how quickly the students have picked it up.

WOD
More testing today.
400m run
Broad Jump
40m shuttle run
Unfortunately I won't be able to use the data from the shuttle run since the course was different. I'm pretty sure the run was up to 5 m longer than what we used back in March. I am looking forward to see the results of the mile tomorrow.

Tuesday, June 8

Lots of Snatch work today and then some end of the semester testing.

WOD
Max Pullups
Max Pushups
1 min Situps
1 min Squats

6/7/10

Monday, June 7

The Focus of class was learning the snatch. We went through the first three stages of the Burgener Warmup; Dip and shug, elbows high and outside and the muscle snatch. We drilled over and over with PVC and we will continue to work on these and the rest of the progression all week.

WOD
Press
3 x 5

Friday, June 4

WOD
3 x 400m Run
15 Press/Push Press
15 Front Squats
Students were instructed to "go heavy" when choosing their weight(barbell or dumbbell).
We ran 2 heats of this WOD. The students were in groups of two. One doing the workout and the other one counting proper reps and insuring good form. This was challenging for both individuals. It is always difficult to judge your peers and some had a tough time calling a missed rep and some had a tough time understanding that close enough was not good enough in this case. Everyone said it was harder to workout with someone counting for you.

6/3/10

Thursday, June 3

Since yesterday's class was partially spent getting a few items from the shipping warehouse I will just focus on today's class

We introduced a new exercise today, the pistol roll, as a precursor to doing pistols(one legged squats). Using that as our warmup, we transitioned to 3 sets of 5 Deadlifts. It is nice to see the students progressing with their lifts. Then
WOD
With Dumbbells AMRAP 10 minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Presses

Here are a few pics of the BuffClassroom.


6/1/10

Tuesday, June 1

Today was our Memorial Day WOD, a special way to honor those who have sacrificed their lives in the service of others. The chosen WOD was "Murph." http://en.wikipedia.org/wiki/Michael_P._Murphy

The WOD as written is:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

We modified it for our class to :
800m run 800m run
50 Pullups 35 Pullups
100 Pushups 70 Pushups
150 Squats 105 Squats
800m run 800m run

Most of the class opted for the 35 version but three did 1/2 Murph. I am proud of everyone who took on this WOD but especially Joseph. Part way through the workout it started to get the better of him. He had to go outside to get some fresh air and a bit of a rest though he wouldn't quit. He finished in just over 30 minutes and that was awesome. He could have stopped when he wasn't feeling well and that would have been OK but in the spirit of "Murph" he persevered and triumphed. Great work Joseph.

5/25/10

Monday, May 24

After a quick warm up we got right to the WOD: How far can you fun in 30 minutes?
Most studetns finished around 3 miles. The best finish was Hector with 5.25 miles!

5/21/10

Friday, May 21

We've had a good week in Buff Class despite a screwy schedule due to state testing going on. Two barbell lifting days with 3 x 5 Deadlifts on Monday and 3 x 5 Overhead Presses on Thursday with a short metcon following the lifts. Tuesday was a 15 minute AMRAP bleacher run while today was "Fight Gone Bad" style WOD:

3 Rounds on a running clock w/ 1 minute rest between rounds
1 minute Pullups
1 minute Deadlifts 40#/30#
1 minute Dumbell Presses 25#/15#
Highest score was a 195. Congrats Susie!

5/13/10

Thursday, May 13

Overhead Press
3x5

was a much smoother operation than the Deadlifts we did yesterday. I am pleased to see that on the whole the form of the class is excellent. It looks like all the PVC work we've done over the year has been imprinted as a movement pattern. It is really exciting to see a whole class lifting weights. It's been a long time coming and I couldn't be happier.

5/12/10

Wednesday, May 12

Deadlifts
3 x 5

With the arrival of the new bumper plates we are finally able to add weight to the barbells we have and the bars won't be on the floor. Students were instructed to get into groups of three with people of similar strength. For the most part this worked out well. All eight groups lifted at the same time so it was easy to manage. After each round and all three students lifted they had the opportunity to add weight to the bar for the next round. Some chose to stick with what they had and others added more. One group did manage to make a large jump in weight on the third round as I thought they were taking off two 10's and adding 25's. Instead they added 35's but there wasn't any degradation of form.

5/11/10

Tuesday, May 11

Warmup
3 round of "Cindy"
5 Pullups
10 Pushups
15 Squats

After that it was time to move some equipment. I found out today that one of our orders came in which meant we needed to move a couple thousand pounds of bumper plates and kettlebells from the warehouse to the gym. Good times. Now we can actually load the barbell we have with weight. Uh oh, look out now!

5/10/10

Monday, May 10

Warmup
3 x 3 Handstand holds
10 second Frogstand

Focus
Pullups
3 x 5

WOD
Deadlift
3 x 5
then 6 rounds of Bottom to Bottom Tabata Squats

Thursday, May 6

WOD
Groups of 4
400m run
100 Pullups
200 Pushups
300 Squats
400m run

All team members run together then only one person works at a time. Everyone runs the final 400m and time is stopped when the last group member crosses the threshold.

Wednesday, May 5

Cinco de Mayo

WU
3 x 10 Hollow Rocks
3 Handstand attempts

Focus
Jumprope

WOD
in teams of 2
3 rds
100 rope jumps/ DB Cleans
The partner doing Cleans continues until their partner completes their rope jumps and then they switch postions.

5/4/10

Tuesday, May 4

Pullups, Pullups, Pullups

With the new pullup bars installed I broke out the assistance bands and that what we did for most of the period. The great thing is that the students who were previously unable to do pullups were able to get lots of practice today and those that could had a lot of fun experimenting with the bands.

WOD
finished up with a quick
8 -> 1
Squats/Situps

Monday, May 3

Warmup
2x 3 Pullups
5 Burpees
7 Lunges
9 Pushups
WOD
4 x 400m Sprint on 5 minute intervals

4/30/10

Friday, April 30

Warmup
3 rounds w/ PVC
3 Squats
3 Front Squats
3 OverHead Squats
3 Press
3 Deadlift
3 Cleans

Sand Bag Relays
used 15-20# sandbags
varying length sprints carrying the sandbags with sandbag exercises mixed in.

Thursday, April 29

Fun Workout
4 Rounds
400m Run
10 Burpees
10 Situps
10 Squats

Wednesday, April 28

Front Squat
3x5

4/27/10

Tuesday, April 27

Shoulder Press
3 x 5

We used the same setup as yesterday's deadlift with much success. Sincewe don't have racks the class would deadlift then power clean the weight to the rack position. Everyone got a good sense of how it feels to have weight overhead. We will probably hit the front squat tomorrow.

Monday, April 26

Deadlift day
3 x 5

With our new space we are finally able to utilize more of our equipment. We had five columns with three bars or dumbbells of increasing weight each. The students chose a column that they felthad the appropriate weights for them. I called out the lift to keep everyone focused and the students coached each other when it wasn't their turn. A few students were assigned PVC since they were unable to get into a safe lifting position

4/23/10

Friday, April 23

Due to the MidTerm schedule Buff Class didn't meet on Wed or Thursday. Today was a minimum day at school so instead of a Physical WOD we did worked out our brains. I put together a short lesson on nutrition. We talked about the different types of carbohydrates, proteins and fats. This is one that we will revisit and go more into more depth. The class seemed very receptive to the information.

4/20/10

Tuesday, April 20

This Midterm WOD was inspired by one from the CrossFit SoCal Sectionals
80m run
pick up 25# sandbag and run up and down bleachers
30 squats w/ Sandbag
up and down bleachers w/ sandbag
30 sandbag presses
up and down bleachers w/ sandbag
30 Mt. Climbers
up and down bleachers w/ sandbag
30 Burpees
up and down bleachers w/ sandbag
30 Tuck Jumps
50m run to sandbag drop
80m sprint
The Top Time today was 7:38 by Sergio. He destroyed this WOD. For the girls we had Liz with a 9:30 finish. I ran in the final heat and finished with a time of 10:30 or at least that is what they told me.

video


video

4/19/10

Monday, April 19

WOD
3 rounds "Fight Gone Bad" style
- Dumbbell Cleans w/ 10-12#DB's
- Squats
- Dumbbell Presses w/ 5# DB's
- Burpees
One minute at each station then one minute rest for three rounds. Keep a running count of all reps. The goal was a score of 250+. The highs were Juan P. with 300 and Suzy Z with 220. Great work.

Big day tomorrow.
Tomorrow is the midterm and instead of our usual evaluation I have something special planned. The midterm WOD was inspired by the Crossfit SoCal Sectionals. After class we will be cleaning up our new space and hopefully putting on a fresh coat of paint.

4/16/10

Friday, April 16

We did more squat therapy in class. Worked on air squats; touching butt to the wall and maintaining contact all the way down and up as well as squats facing the wall so the knees are unable to travel forward too far.

WOD
21-15-9
Goblet Squats
Pushups
Situps

Times ranged from 4:58- just over 7 minutes.

4/15/10

Thursday, April 15

WU
2 rds
4 handstands
8 burpees
16 situps

Focus
Squats
- Air
- Overhead

WOD
2 x 1 minute of T jumps
The records for the day: Luis w/88 jumps and Liz w/45. Nice work.

4/14/10

Wednesday, April 14

I was at a seminar on how to break down the state PE standards so the class has an Activity Day with the sub. I hope everyone had a great day. I'll be there tomorow.

4/13/10

Tuesday, April 13

Warm up
3x 3 Handstands/Attempts
5 Pushups
10 sec Frogstand hold

WOD
Tug of War
With today being a short day it was a great opportunity to use the rope that I have been meaning to turn into climbing rope for a Tug of War. The teams were very evenly matched so it made for good competition and was quite intense. The losing team had to do twice as much of an exercise as the winning team.

4/12/10

Monday, April 12

First WOD in our new space! It is great to finally have a place to teach too. I am looking forward to using the white boards to further Buff Class' understanding of fitness.
We were able to use the walls to practice Handstands today as the focus. The walls certainly didn't hurt the students ability to do a handstand but they didn't help everyone either. Something that we will continue to work on.
WOD
400m run
100 Tuck Jumps
50 Burpees

Joe P. was the first to finish, in 7:44. He looked like he had springs in his legs while doing the tuck jumps.

4/10/10

Friday, April 9

Moving Day #2
Once again Buff Class came through and our new space is now empty of the football team stuff and we have all of the weight equipment in one room we are allowed to use. They got the heaviest and most awkward items out of our new room and transported 200m away with very little input from me. They are a smart bunch when they want to be. It will take a few days to get the pullup bars installed and the floors mopped but Monday will be a fun day. The ditchers that play basketball all of fifth period right outside our new weight room are no. Going to like us....... at all! Time for them to find a new place to hang out.

4/8/10

Thursday, April 8

Today was a moving day. Long story but we have to move from the old woodshop, that I spent countless hours cleaning up, to the football team room. We got most of it done in one period. Hopefully we will be able to get the pullup bars mounted quickly so we don't have to do them from the fence overhangs.

4/7/10

Wednesday, April 7

Warmup
5 x 1 Forward Roll, 1 Pushup
then
100m Skip
100m Sprint

Focus
Intensity
This was a conversation relating yesterday's all out effort to all of the workouts we do.
WOD
AMRAP 12 min
5 Squats
5 Burpees
5 Jumping Jacks

4/6/10

Tuesday, April 6

Today was a short day so class time was limited. I also used the feedback from Friday's post and planned two quick and intense team relays. The first relay was an 80m sprint across the football field, straight up the bleachers, five pushups at the top and then sprint back to the start. One team was penalized 10 burpees for leaving early.
The second relay was a 70m sprint, 10 burpees and sprint back.
Both relays were all out effort and highly competitive. We had just enough time to squeeze in both relays and the class was spent at the end.

Monday, April 5

Death by Pushups and Situps
With a running clock, do one pushup and on situp in the first minute, two pushups and situps in the second minute, three in the third minute, etc....
I had to call a stop at the end of the 13th round as the bell to go in was ringing.

4/2/10

Friday, April 2

Fall semester has come and gone. You've had one month of continuous training under your belt after a long 2+ month layoff and there are 3 months left in the Spring semester. Now is the time to focus on the what and why? What do you want to do, why do you want to do it and how does Buff Class help? Respond in the comments and answer the questions listed below.

What do you want to achieve in the next three months? Is it make a soccer team, complete a 5k run, do 50 pushups nonstop? Be specific. 
How can Buff Class help you achieve your goals?
What do you need to do to get the most out of Buff Class?
What changes have you noticed, either physical or mental, since Buff Class started in September?
Knowing what we have, how could class be better?

4/1/10

Thursday, April 1

I was planning to have the class do some Jump Rope today but I found out at the last minute that we don't have any jump ropes. I was quite pleased with the results of this last minute scramble.

Warmup
5 x 5 Forward Rolls
1 Handstand

WOD
In teams of  two: Complete
100 Pushups
150 Situps
200 Squats
One partner runs 200m while the other does the exercise. When the runner returns, they take over doing the exercise and the other partner runs. Continue this way until all the exercises are completed. The times ranged from 12:30-22:30. Great job today.

3/31/10

Wednesday, March 31

Warmup
3 rounds
10m Army crawl
20m Bear crawl
30m Sprint

Focus
Dumbell Snatch

WOD
AMRAP 8 min
100m run
10 Dumbbell Thrusters
10 Burpees

Good solid workout today. We just ran out of time so I had to cut two minutes off.

3/30/10

Tuesday, March 30

We had a short day today so we only had about twenty minutes of class time. After a 200m warm up run we set up the dumbells for a Clean and Press train.
3 x 5
3 x 10
3 x 12
3 x 15
3 x 25

3/29/10

Monday, March 29

Buff Class Baseball
borrowed from CrossFit Kids
10 Dumbbell Cleans
10 Situps
10 Burpees
10 Push Press(PVC)
Bases set on a 200m course
Approximately a 10 minute WOD. Had to have a 1 minute squat-off to determine the winner.

3/26/10

Friday, March 26

Bit off more than they could chew.

The WOD was a nasty, basic couplet today.
Burpees
20-18-16-14-12-10-8-6-4-2
Situps
2-4-6-8-10-12-14-1-18-20
I had the finish pegged around 15 minute and I was right.........for the first 2 finishers who were sub 15 min. Most of the class had to take a DNF at 17:30 as we ran out of time. Poor planning on my part and a bit of slacking on the students part earlier in class.

Thursday, March 25

We had a cool team WOD today.
in Teams of 4:
4 rounds
200m carry
40 Overhead Squats(PVC)
30 Situps
20 Pushups
10 Deadlifts
Each team member must be carried one time and everyone must do a different exercise each round.

The carrying part was an issue for some groups. They were unable to decide how to carry different people. I used it as a logic problem and told them they just needed to get the person back to the start. This made for a few laughs my them and me.

3/25/10

Wednesday, March 24

It was a slow Hump Day and I could tell that we needed a change of pace so:
WU
3 x 10 Inchworms
10 BroadJumps

Focus
Sharks and Minnows

WOD
Hooverball w/ 6# med ball and a 10'high chain link fence.

Tuesday, March 23

WOD
5 rds
5 Dumbell Cleans
5 OverHead Presses
75m Sprint

3/22/10

Monday, March 22

I have said before that it's a good idea to do a WOD with the students every once on a while but it isn't usually a good idea to do it with all the classes on the same day.
The WOD was 10 x 100m Sprints, so that means I did 4 x 10 x 85-90m all running backward.

Buff Class

Focus
Cleans

WOD
3 x 10 DB Hang Cleans
5 Rolling Burpees

3/19/10

Friday, March 19

Warm up
3 x 10 Pushups
15 Jumping jacks
20 Squats

Focus
Thrusters

WOD
AMRAP 10 minutes in teams of 3
150m run
Situps
Thrusters
Suggested weight for dumbbells was 10# - 15#
While one teammate runs the other two do Thrusters and Situps until the runner gets back. Then they switch exercises. If a dumbbell is dropped or touches the ground, 10 Burpees for each team member.

Great workout today. One group accidentally ended up with a 10 and a 12 pound DB for thrusters. They will make sure that they are matching next time.

3/18/10

Thursday, March 18

Warmup
50ft BearCrawl
50ft CrabWalk
50ft Sprint

Focus/Skill
Shoulder Press

WOD
3 rounds
10 Shoulder Presses (PVC)
15 Broad Jumps
20 Pushups

It was good to review the Press today. We will definitely need a couple more Focus sessions to really get the movement solid but for the first time doing the press in over 3 months the results were good. No bloody noses today either. The temperature dropped a good 10 degrees today.

3/17/10

Wednesday, March 17

Buff Class

Warm up
150 Jumping Jacks

Focus
CartWheels

WOD
5 rounds
5 CartWheels
5 Forward Rolls
Sprint the rest of the 100m distance.
Jog back to start.

3/16/10

Tuesday, March 16

Buff Class

Warmup
3 x 10 Mt.Climbers
10 Lunges
10 Lateral Hops
10 Pushups

Focus/Skill
Deadlift
- Angry Gorilla position

WOD
20-15-10
Dumbell Deadlifts
Burpees

3/15/10

Monday, March 15

WOD
3 rounds
25m Crabwalk
15 Tuck Jumps
25m Bearcrawl
15 Situps

Buff Class WOD
4 rounds
25 Over Head Squats
400m run

3/12/10

Friday, March 12

WOD
in teams of 2
AMRAP 10min
10m Wheelbarrow walk
10 Situps(each)
10m Wheelbarrow walk
10 Pushups(each)

I am off to the Judges Meeting for the SoCal CrossFit Sectionals being held this weekend.

3/11/10

Thursday, March 11

WU
3x
10m Bearcrawl
10 Pushups
10m Bearcrawl backwards
15 Tuck Jumps

Focus
Front Squats

WOD
Squat Train

Students line up in front of a row of five dumbbell of increasing weights. They do 5 Front Squat reps and then move up to the next weight. Everyone worked through the Train twice.
This is a fantastic way to manage a large number of students at one time. Everyone picks up and put down their weight on command. The reps are done the same way. It's easy to pick out form faults as you have nice straight rows. I usually try to set up with five rows of five weights.

3/9/10

Tuesday, March 9

WOD
One Mile Run

The classes were all over the map with this WOD today. At least one period of 9th graders has their work cut out for them when it comes to the FitnessGram. Most of the students in that class were 3+ minutes over the max qualifying time for the mile run. It might be a long 5 1/2 weeks till the test. Buff class needs to up its game though. I did not see the usual enthusiasm towards the WOD. It may due to the fact that we lost the "spiritual leader" of the class. No, he didn't die. He had to drop his 5th and 6th period electives for work experience. He is off to college next year and has to earn money for his housing. Good luck Leo. You are missed.

3/8/10

Monday, March 8

We started with the Pretest again today. Some of the students asked "why?" and I explained that if you don't know where you started then you don't know where you have been. The general PE classes did a 400m run, max Pushups, 1 minute of Situps and 1 minute of Squats. We will finish up tomorrow with a one mile run. Buff Class did all of those as well as max Pullups. Buff class will do additional testing Tuesday and Wednesday as well.
It appears that Pushups will be heavily emphasized in order for the 9th graders to pass that component of the FitnessGram. Too many of the girls and a number of the boys had quite a bit of difficulty with them today.

3/5/10

Friday, March 5

First WOD's of the Spring Semester here at Fremont. For the general PE classes we did a nice easy warmup of 100m run/25 Jumping Jacks followed by some static stretching. The Focus was a review of the 4 main exercises; Squats, Pushups, Situps and Burpees. The WOD was:
3 rounds
200m run
10 Squats
10 Situps
A quick workout that everyone finished in under 10 minutes.

Buff Class
WU
200m run
50 Jumping Jacks
25 Mt. Climbers
Stretch
The focus was just that reminding the class that the goal of the class is not to be a body builder but an all around athlete.
WOD
6 Round Tabata
Burpees
Situps
Squats
Pushups

3/4/10

Thursday, March 4

WOD
AMRAP 20 minutes
10 Dumbbell Swings
10 Squats
10 Pushups
from Brass Ring Fitness

Post rounds and weight used to comments.

3/3/10

Wednesday, March 3

Welcome Back!
Today was the first day of the the Spring Semester here at Fremont High School. Most of the students are back and class sizes are very reasonable. We will give out locker combinations tomorrow and then we go live on Friday. Buff Class has already asked for a good tail whooping and I will oblige them. One of my seniors walks into the office and says, " Mr. McCue. I'm ready for Buff Class to start again cause I'm getting fat." After he said this I commented that he was eating a Filet-O-Fish and his response was "I'm just enjoying this last one before I get back in shape." Classic!

The 9th grade classes and some of the 10th graders as well are prepping for the FitnessGram that we do each year. Now, in California, you have to pass 5 out of the 6 components or you must continue to take PE until you are able to. I have the next 6 weeks all planned out to best prepare them to pass.

The Syllabus and the Notebook template are now posted in the links section.

WOD
2 Rounds
400m Skipping
400m Run Backwards

Post time to comments

3/1/10

Tuesday, March 2

WOD
3 Rounds
10 Deadlifts
10 Burpees

post time and weight used to comments.

2/28/10

Monday, March 1

Today is the last day of vacation for the A-track teachers then it is back to the kids and the drama surrounding Fremont High School right now. I am ready for the students but I'm not ready for the drama.

WOD
5 Rounds
400m Run
8 Pullups

Post time to comments

2/25/10

Friday, February 26

Warm up with 5 minutes of Handstand practice
then
WOD
AMRAP 12 minutes
5 Forward rolls
5 Push ups
5 Pull ups

Post number of rounds and partial rounds completed to comments

2/24/10

Thursday, February 25

WOD
3 attempts
Max plank hold(from the elbows)

Rest 2 minutes between attempts.
Post times to comments

2/23/10

Wednesday, February 24

WOD
7 rounds
10 pullups
10 pushupost
Post time to comments.

2/22/10

Tuesday, February 23

WOD
Broad Jump 100m
Count the number of jumps and then do that many Burpees.
Post number of jumps and time to finish in comments

2/21/10

Monday, February 22

One week to go until school starts back up. Let's get moving

WOD
5 Rounds
20 Pushups
15 Situps
10 Pullups

Post time to comments

2/18/10

2/17/10

Thursday, February 18

WOD
Practice Cartwheels for 10 minutes.
Make sure you practice going both directions.(Right hand first and left hand first.)
Tutorial for cartwheels http://www.drillsandskills.com/article/10
After the 10 minute practice session take 3 attempts (each direction) to determine the most cartwheels you can do in a row without stopping.

Post highest number of consecutive Cartwheels to comments .

2/16/10

Wednesday, February 17

Ladies and Gents, there are now less than two weeks until we go back to school so if you have been slacking off now is the time to get fired up, knock the rust off and get moving.

WOD
3 Rounds
1 min Pullups
1 min Burpees
1 min Situps
1 min Squats

Keep a running count of all reps. Post total reps to comments.

2/15/10

Tuesday, February 16

Front Squat
5 reps x 5 sets

Use good form: Elbows pointing straight ahead, chest up, knees over the toes, stomach tight.

2/11/10

Friday, February 12

WOD
18-15-12-9-6-3
Pushups
Squats
Situps

Do 18 of each exercise, then 15 of each, then 12 and so on......

post time to comments

2/10/10

Thursday, February 11

Take a few minutes to review the link and try some HandStand Pushups or one of the modifications.
http://media.crossfit.com/kids/HandstandPushups.wmv
Then

WOD

AMRAP 10 minutes
5 HandStand Pushups
10 Pullups

Post rounds to comments

2/9/10

Wednesday, February 10

WOD
10 minutes of Double Under practice
A Double Under is done with a jump rope passing underneath the feet twice during a single jump.

2/8/10

Tuesday, February 9

WOD
15-12-9
Deadlift
Pullups

post time to comments

Monday, February 8

Late post today.
WOD
4 Rounds
400m run
50 squats

post time to comments

2/5/10

Friday, February 5

WOD
Overhead Press
5 x 5
That is five sets of five reps. Rest 2 minutes between sets.
Feet are hip width apart, abs are tight and torso is straight. Try not to lean back. Just move your head out of the way(chicken neck). Arms finish locked out overhead with shoulders pressed to the ears.
Post weight to comments.

2/3/10

Thursday, February 4

WOD
50 Burpee pullups
Do a burpee below the pullup bar. On the jump of the burpee, jump up, grab the bar and do a pullup.
Post time to comments

2/2/10

Wednesday, February 3

WOD
3 Rounds
50m Broad Jump
50m Crabwalk

Post time to comments

2/1/10

Tuesday, February 2

I got another kick in the nuts today. I found out that the space I spent hours fixing and cleaning for the weight room will be handed over to the football team. A great open space that can hold a large class with a 30' ceiling, GONE! We will be stuck in the old football team room. The only upside is we get to order more equipment. This is a bonus since half of last year's order never materialized. Still, this one is going to take a while to get over.

WOD
15-12-9
Front squat(choose an appropriate weight)
Pullup
Burpee

Monday, February 1

WOD
Deadlift
5 x 5
Find something heavy to deadlift that will be tough to lift more than five times in a row. Rest two minutes between sets.

1/29/10

Friday, January 29

WOD

Walk 100 feet on you hands in as many attempts as neccessary.
Post time to comments.

1/28/10

Thursday, January 28

You may notice a change in the header today. After trying to figure out the insurance issue with the school district I was informed that the district self insures and cannot include CrossFit in the insurance policy since there isn't one. I had to pull the affiliation paperwork. Now, the only way for me to officially affiliate is to pay for insurance out of my own pocket. That isn't going to happen since this was to be a nonprofit affiliate and the school district is trying to cut my(the teachers) already small paycheck. Hopefully when the CrossFit RRG is approved I might be able to afford affiliate insurance and I'll try again.
All that being said, nothing will change about the site. I will still post WOD's, fitness education and my thoughts but I won't call it CrossFit.


WOD
200m Walking Lunge
A lunge counts only if the back knee touches the ground.

Post time and steps to comments

1/26/10

Wednesday, January 27

WOD
3 Rounds
1 minute Double Unders
1 minute Sprint
1 minute Pullups

post double unders, distance run and pullups tp comments

1/25/10

Tuesday, January 26

WOD
5 Rounds
10 Broad Jump Burpees
10 Pushups

Post time to comments

1/24/10

Monday, January 25

WOD
5 Rounds
10 Deadlifts
10 Burpees

Post weight used and time to comments

1/21/10

Friday, January 22

WOD

21-15-9
Deadlifts
Push ups

from CrossFitKids.com

Post time and weight used to comments.

1/20/10

Thursday, January 21

I wanted to pass this on to all who are interested. As you may know, the country of Haiti was rocked by a devastating earthquake last week. There is a 2 mile benefit run this Saturday to help raise money to help provide aid to those affected, through the American Red Cross. If you are interested in doing the run or just donating check out this website.
www.youthrun4haiti.ning.com

WOD
As quickly as possible do:
35 pullups
35 pushups
35 situps
35 squats
Post time to comments

1/19/10

Wednesday, January 20

WOD
Practice handstands for 10 minutes. Do them freestanding and against a wall.

Good luck in your matches wrestlers.

1/18/10

Tuesday, January 19

Wet, wet weather we are having so let's get wet.

Do a 3 mile run and stop every 2 minutes during the run to do 10 squats

post time to comments

1/17/10

Monday, January 18

I hope everyone had a great weekend, now it's time to get to work.

WOD
3 Rounds
1 min double unders
1 min burpees
rest 5 minutes then repeat the WOD. If you don't have a jumprope for the double unders substitute Tuck Jumps(knees to chest).

1/15/10

Weekend 16-17

Enjoy youselves this weekend. Rest up and have some fun. Play a new game, hang out with friends or do something on your own. Have a great weekend.

1/14/10

Friday, January 15

WOD
5 rounds AFAP (As Fast As Possible)
100m Sprint
15 Burpees
post time to comments



Congrats to Brian M for winning his 1st wrestling match. Can't argue with a pin in the first minute of the first round. Good showing by the rest of the team. Remember to determine 3 things you did well and 3 things you need to work on and bring it to practice.

1/13/10

Thursday, January 14

WOD
3 rounds
10 Pullups
15 Push Press
    choose 10-20 pound dumbbells for the Push Press
Remember to Dip-Drive-Press for the Push Press

Good Luck Fremont Wrestlers in your first match of the season and first in 10+ years.

1/12/10

Wednesday, January 13

Front Squat
3 sets of 5 reps
Find a weight you can manage for 5 reps. Rest up to 4 minutes between sets
Remember to keep your elbows high throughout the movement.
Post weight to comments.

1/11/10

Tuesday, January 12

Three rounds for time of:
Walking lunge, 25 meters
Standing broad-jump, 50 meters
Run 100 meters
modified from CrossFit.com

For my wrestler with the bum wheel:
3 rounds for time of:
25 Single leg lunges
50 Single leg forward hops
15 Single leg lateral hops
 
Post time to comments

1/10/10

Monday, January 11

Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
8 Rounds Tabata Pushups
8 Rounds Tabata Squats
8 Rounds Tabata Situps
8 Rounds Tabata Burpees

Post total reps to comments

1/9/10

Weekend update 1/9/10

Enjoy your weekend. Get lots of sleep and eat well. Be active and be kind to your body.

Buff class, I still have a few T-shirts left over, mostly XL's. Price is $10. If you are interested post a comment to let me know.

1/7/10

Friday, January 8

WOD
100m Broad Jump Burpees(BJB)

To do a Broad Jump Burpee you do a regular Burpee but instead of jumping straight up to finish you jump as far forward as possible. Do your next BJB where you land. If you take a few steps forward when you land, move back to where you made contact with the ground and start your next BJB.

Post time and number of Broad Jump Burpees to comments

Thursday, January 7

Deadlift 3 sets of 5 reps then:

5 rds
25m BearCrawl
25m Sprint
15 Burpees
Post time to comments

1/6/10

Wednesday, January 6

Skill Day.

Practice Double Unders for 10 minutes.
Double Unders(DU) are done with a jumprope. The rope passes under your feet 2 times on a DU instead of just once like a regular jump rope jump. This sounds easier than it is.

Congrats to:
Roger for winning the Squat hold competition yesterday with a time of 2:55 and Brian for winning the Plank hold competition with a time of 2:51. Great job guys.

1/4/10

Tuesday, January 5

Five sets of:
Five OverHead/ Shoulder Press
Find the heaviest thing/weight you can press overhead 5 times. Rest 2 minutes between sets.

Monday, January 4

5 rounds
Deadlift something heavy 5 times. Rest two minutes between rounds.
Use good form "Angry Gorilla" stance.

Post weights to comments.

Wrestlers : Practice today. On the mat at 3:15pm

1/2/10

Sunday, January 3

WOD
100 Bench Jumps

Find a bench or box that you can jump and land on safely. It should be between 14-20 inches high.

Post time to comments

Wrestlers
Remember practice on Monday. Be on the mat and ready to go by 3:15pm. See you there.

1/1/10

Saturday, January 2

The new year started yesterday and lots of people made resolutions that they will probably break today. Forget about resolutions. Take 10 minutes today to set achievable, measurable goals and a success date. All three things are very important and if one is missing it's unlikely to happen.
Let's use running a 4 minute mile as an example of a goal.

Is it Achievable? If you have never broken 12 minutes for a mile going sub 4 is unlikely, even in a year's training. Can you run a 5-6 minute mile now? Possible, so that will work.

Is it Measurable? As long as you have a timing device determining whether or not you run a 4 minute mile is measurable. A goal of "being nicer to my little sister" is to vague and not measurable. To make that measurable the goal should be adjusted to "play with my little sister 3 times a week" You can easily determine if you played with your sister 3 times in a week and that would probably achieve the desired result of being nicer.

Does it have a success date? When do you want to succeed? Without a firm date of completion you have no accountability for the goals you set, your goal is just floating in the wind without any direction. I can set a goal to make a million dollars but without a success date it might take me 40 years. Which is better $1,000,000 in 6 months or in 40 years. If I say 6 months I will have to work  my butt off to succeed or I can mess around and make $25,000 a year for 40 years. Set a success date for every goal you set and make it  a challenge.

You may find that as you work towards your goals that you set the bar to low for yourself. There is nothing wrong with changing your goals as you go just don't make them easier because you found it too tough.
  
WOD
Set 5 goals.Post goals to comments. Also, write them down and put the paper where you will see it often throughout the day.  Share your goals with your friends and family. Monitor your progress toward achieving your goals and make sure you are on track to meet or exceed them.
Remember, "Failure to Plan is Planing to fail."

Friday, January 1 2010

HAPPY NEW YEAR!

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed in comments.