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.