12/30/11

Saturday, December 31

The final day of 2011. Today is a great day to set your goals for the coming year. Short term, long term and somewhere in between. Take a moment to evaluate what you want and what you need to do to achieve it. Once you have determined what you want, write it down. Then put it somewhere where it will be a constant reminder to you. Next, commit to achieving your goals. Think about what setbacks may come up and how you can prepare to avoid them. After all this is done make your goals public. Tell your friends and family what you will achieve and ask them to help you in the process. Lastly, Get Started!
Happy New Year! Bring in on 2012.

WOD
"Cindy"
AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

Post your rounds to the comments

12/28/11

Thursday, December 29

Today's WOD is a simple one and requires only a stopwatch.
Sprint for 20 seconds then walk/recover for 40 seconds. Do this for 20 minutes.
Post the distance you covered in the comments section or on the BuffClassCrossFit Facebook page.

12/27/11

Tuesday, December 27

I hope everyone had a good Christmas but now it's time to get back to business. For some of you that means preparing for the CrossFitKids Teen Challenge at the end of January. For others it means staying in shape and improving on all the things you accomplished over the Fall semester.
I will try to program the workouts to use a minimal amount of equipment or stuff you should have around the house.

Lift
Find something heavy. Pick it up off the ground 5 times. Rest and do two more sets. It's a deadlift.

WOD
Burpee Ladder
20 burpees, jog 5 meters or 15 feet. Do 19 Burpees, jog 5 meters or 15 feet. Repeat the process all the way to 1 Burpee.

12/20/11

Tuesday, December 20

More awesome performances today. Almost everyone PR'd on their Baseline WOD, some taking more than a minute off the last time we did it. Everyone was much better than the first time back in September.
Also impressive was the box jumping ability of the class. A number of students we jumping 50"+ while most surprised themselves with their capabilities.

FINAL part 2
Warmup
 Whatever was needed to get ready
WOD
"Baseline"
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups

Rope climb fun
Max Height Box Jump

12/19/11

Monday, December 19

There were some really impressive performances today. Three guys pulled 315#, lots of big numbers relative to body weight and three girls pulled 165#, 65 more the they thought they were capable! Great stuff.

FINAL part 1
Warmup
200m run then
3 x 40' Bearcrawl
      20 Jumping Jacks
      10 Cossack Squats

Lift
Back Squat
 Find your 1RM
Deadlift
 Find your 1RM

12/15/11

Thursday, December 15

Great effort today and it was nice to see a large crew stay after school where we worked on the Snatch and Handstands. The semester is almost complete and we will have the Final on Monday.




Warmup
2x 200m run
      20 Hollow Rocks
      20 Squats

Lift
Back Squat
3x5

WOD
AMRAP 10 min
5 Deadlifts @ 70% of 5RM
10 Hand Release Pushups
15 Box Jumps 24"/18"

12/12/11

Monday, December 12

Warmup
Mobility

Lift
Deadlift
3x5

Focus
Snatch

WOD
3 rounds
1 minute per exercise, 1 minute rest after each round
- Pullups
- Push Press
- Squat Jumps

12/8/11

Thursday, December 8

Warmup
Mobility
- Pigeon pose
- Spidermans
- Leg Swings

Lift
Back Swuat
3x5

Focus
Thrusters w/ PVC

WOD
21-15-9
Thrusters @ 45/35
Burpees

12/6/11

Tuesday, December 6

Risk and Reward
Putting yourself out there is hard. You risk the possibility of failure, rejection and/or ridicule from your peers. For some this is reason enough to never try new things, ask out that girl/guy, try out for a team or even work hard in a class. Others will only do things half heartedly so that when they fail they can use the excuse, "It doesn't matter. It's not like I tried hard." Unfortunately there is no reward when you don't risk anything. Getting an 'A' in a class that you didn't have to work for is meaningless but the 'C' you scratched and clawed for, putting in extra hours of studying and tutoring help from the teacher. That grade is priceless. You earned it, worked for it sacrificed for it, risked for it. That's why I want everyone to participate Jan 28-29 in the CrossFit Kids Gauntlet challenge. It's not about if you win or if there is a prize. It's about discovering what you are capable of. One student mentioned they would like to get in better shape before they do a challenge but that is what we do every day in class, get in better shape. Everyone in class is stronger physically and mentally since they began this class. You have learned to persevere through a tough WOD and lift some heavy stuff. Take advantage of this opportunity that is only 6 miles away. It's a new experience and will be scary and intimidating for some of you. That just makes the outcome that much better. Hall of Fame hockey player Wayne Gretzky once said "You miss 100% of the shots you don't take." It's so true.


Warmup
200m Run
10 Squats
100m Run
10 Pushups
100m Run
10 Squats
200m Run

Focus
Handstands

WOD
In teams of two
AMRAP 15 min
50m Fireman's Carry
5 Partner Back Squats
5 Partner Deadlifts

12/5/11

Monday, December 5

Warmup
3x   5 Pullups
     10 Hollow Rocks
     15 Squats

Lift
Deadlift
3 x 5

Focus
Handstands
WOD
Modified from the Gauntlet
2 min max Double Unders
then
3 Rounds
200m Bleacher sprint
10 Overhead Squats 45/35
15 Box Jumps 24"/18"

12/1/11

Thursday, December 1

Warmup
3x Burgener warmup
10 Back squats w/ PVC
1-2-2-1
Pullups
Chinups
Close grip pullups
Commando pullups

Lift
3x5 Back Squat @ 75%

Focus
Partner Squats
Partner Deadlifts
Handstands

11/29/11

Monday, November 28

Warmup
3x 45' Skip
45' Broad Jump
180' Shuttle Run
Lift
Deadlift
3x5 @75% of 5RM

Focus
Snatch

WOD
AMRAP 10 min
5 Hang Power Snatch 45#/25#
10 Bar Facing Burpees

11/22/11

Tuesday, November 22

Warmup
2x 10 Cossack Squats
     10 Pushups
     10 Knees to Elbows

Lift
Back Squat
3x5

WOD
5 rounds
10 Shoulder to Overhead
10 Box Jumps

11/21/11

Monday, November 21

Warmup
2x 40' Inchworm
     10 Hollow Rocks
     10 Overhead Squats
     10 Pullups

Lift
Deadlift
3x5

Focus
Handstands

WOD
WOD #1 from the 2011 CrossFit Games Teen Challenge
In teams of 3 with only one person working at a time
AMRAP 12 min
50 Power Cleans
50 Box Jumps
150 Double Unders

11/17/11

Thursday, November 17

Warmup
3x 10 Overhead Squats
10 Hollow Rocks
10 Pushups

Lift
Back Squat
3x5

Focus
Double Unders
Hang Power Snatch

WOD
15-12-9
Hang Power Snatch 45#/20#
Pullups

11/14/11

Monday, November 14

We repeated the baseline WOD we first did on Oct 6. Everyone who did the WOD back in October improved and most had big time improvements. The best was over a 3 minute decrease. Way to go Scott! One thing I really noticed was the strength increase in the pullups. Especially those who are still working on their first strict pullup. Great control on the descent and a lot more oomph on the pull. Keep up the great effort and you will continue to see great improvements.
Warmup
3x 40' Bear Crawl
     40' Crabwalk
     40' Inchworm
     40' Duckwalk

Lift
Deadlift
3x5

WOD
"Baseline"
400m run
  40 Squats
  30 Situps
  20 Pushups
  10 Pullups

11/10/11

Thursday, November 10

Warmup
400m jog
80ft Duckwalk
20 Hollow Rocks
20 Knees to Chest

Lift
Back Squat
3x5

WOD
2 rounds
3 min AMRAP
3 Pullups
6 Pushups
9 Squats
3 min AMRAP
Dumbbell Cleans @ 15#
3 min Box Jumps @24"
3 min Rest

Tuesday, November 8

Warmup
3 x 10 Hollow Rocks
10 Pullups
10 Pushups
10 Overhead Squats

Lift
Press
3x5

Focus
Frog stands and Head stands

11/7/11

Monday, November 7

Warmup
5 minutes of Double unders
then
40' Inchworm
40' Duckwalk
40' Bearcrawl
40' Crabwalk

Lift
Deadlift
3x5

Focus
Snatch

WOD
Tabata Squats
8 rounds

11/3/11

Thursday, November 3

Warmup
3 x Burgener Warmup x 3
      10 Pullups
      10 Pushups

Lift
Back Squat
3 x 5

Focus
Hang Power Clean

WOD
In teams of 3
AMRAP 12 min
200m run
Hang Power Cleans 45/15
Dumbbell Press

10/31/11

Monday, October 31

Warmup
31's
Pullups
Pushups
Situps
Squats
Break them up any way you like.

Lift
Deadlift
3x5

WOD
3 Rounds
400m run
20 Box Jumps @ 24"or 18"
    

10/27/11

Thursday, October 27

Warmup
3x 10 Hollow Rocks
     10 Inchworms
     10 Super Slow Squats

Lift
Backsquat
3 x 5

WOD
3 rounds
Pullups
Burpee Box Jumps
Med Ball Cleans @ 10#
Push Press @ 45#
One minute per exercise with one minute of rest between rounds. There is no rest between exercises during a round.






10/25/11

Tuesday, October 25

Warmup
3 x 20 second L-hang
      7-10 Pullups
      10 Super Slow Squats(4 counts down, 4 count hold, 4 count up)

Lift
Deadlift
3x5

Focus
Hollow Rocks

10/24/11

Monday, October 24

This WOD was an eye opener for many. For some it was the farthest they had ever run at one time and the realization that is was probably 4k longer than they want to run again. Most now know that longer distance is important.In the past I have used the example of the dog chasing you down the street to emphasize the need for speed. I used it again but added to it, not only do you need to be faster than the dog but you need to outlast it as well.


Warmup
2x 20 second L-hang
     15 Pushups
     10 Squats
      5 Pullups

WOD
5k run

10/20/11

Thursday, October 20

Warmup
3x 7 Pullups
     10 Pushups
     10 Squats
then
5 minutes of Double Under practice

Focus
Burgener Warmup

Lift
Deadlift
3x5

WOD
in teams of 3
3 rounds
5 Deadlifts @ 80% of heaviest lift today
10 Box Jumps
200m run

10/18/11

Monday, October 17

Warmup
3x 5 Inchworms
5 Cossack Squats each side
5 Bridges

Focus
Burgener Warmup
Double Unders

Lift
Back Squat
3 x 5

10/13/11

Thursday, October 13

Fun class today. I had planned on the class doing 3x5 Back Squat but the Focus ran long and rightfully so. There were enough athletes in class that need an extra session of Back Squat practice before we start adding weight.

Warmup
3x 5 Inchworms
5 Cossack Squats each side
5 Back Bridges

Focus
Box Jumps
Back Squat w PVC

WOD
AMRAP 10 min
6 Pullups
6 Box Jumps 18"-24"

10/11/11

Tuesday, October 11

Today and yesterday were challenging for me. The athletes want to lift and lift heavy. I want them to as well but that is my ego talking. We are just starting out and almost all of the athletes are novice trainees. They need the repetitions at lower end weights to develop the muscle memory to get to the heavier weights safely. My challenge is to keep my ego in check as well as convince 30+ teenage athletes that even though they could lift more it isn't in their best interest......yet.

Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats

Focus
Press w/ PVC

Lift
Press
3x5

WOD
1 min of T-Jumps

10/10/11

Monday, October 10

Warmup
3x 5 Knees to Elbows
15 Situps

Lift
Deadlift
3 x 5

WOD
3 rounds
20 Wallball shots then
2 x 5 Pullups
10 Pushups
15 Squats

10/6/11

Thursday, October 6

It was nice to see a couple of old faces in class today. Two members of the CrossFit Teen Challenge at the 2011 CrossFit Games stopped in to see the new crew. All of my OG's are welcome to stop by and visit.

Warmup
3x 100m run
       40' BearCrawl
       40' Duck Walk

Lift
Deadlift
3x5

WOD
"Baseline"
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups

10/3/11

Monday, October 3

A new day. A new skill or two. It's always fun to introduce the Olympic lifts to a class. It's fun to see students, athletes, individuals struggle to grasp something new. Knowing how eager they are to learn a new skill and the effort they put forth to complete their task makes my job fun. The crew this year was rather quick in learning the Burgener warmup and the basics of the Clean. One learning session of each skill does not make one a master or even proficient but it certainly moved them a good ways down the learning curve.

Warmup
5x 3 Pullups
     6 Pushups
     9 Situps
    12 Squats

Focus
Burgener Warmup
Dumbbell Hang Power Clean  

WOD
In teams of two:
10 => 1
Dumbbell HPC/ Situps
Dumbbell weight was capped at 20 pounds but most were smart enough to heed my warning and stay within the 10-15 pound range.

The WOD showed we have a ways to go with some of the technical aspects of the Clean, mainly keeping the elbows straight through the dip and shrug. The other commonly occurring fault was a lack of a powerful leg and hip extension.  

9/29/11

Thursday, September 29

The key to today's class was accuracy and integrity. Accuracy or a lack of it was evident in the wall ball shots, hit the black line with the ball and it counts go above or below the line it's a miss. Everyone had a partner who was assigned to count repetitions and ensure proper movement. For a first time movement the counters did a good job of judging proper movement but we had a conversation after about "What if it's just you counting your reps?" I asked for a definition of integrity and one student hit the nail on the head," doing the right thing when no one is watching." I consider myself an honest person but I have also had lapses, everyone has but in the past five and a half years as a CrossFitter the CrossFit environment has helped minimize those lapses. As I explained to the class if you cheat on the range of motion or cut out a few reps most likely no one will ever know but whatever your time or score you got is worthless because you didn't finish. That's a DNF. The time or score can't be compared to anyone else because it's a DNF. I'd rather someone be DFL than DNF because of a lack of integrity.

Warmup
5 x 3 Pullups
      6 Pushups
      9 Situps
     12 Squats
Looking for quality movement and good form. Take the time and do it right. No need to rush.

Focus
Review: Overhead Press
New: Wall Ball

WOD
5 Rounds
10 Wall Ball shots to a 10' target
 5 Pushups
 2 Pullups

9/27/11

Tuesday, September 27

You will notice that today's WOD is a bit strange and ambiguous. I take very good care of the weight room at Fremont. I make sure it is neat and orderly with everything in it's place. My wife would accuse me of taking better care of the weight room than our house. She might be right. I often don't notice when things are out of place, messy or askew at home but even a small bit of trash in the weight room catches my eye. I refer to this room as "mine" simply because I fought to create it. I had the idea to order the equipment and I spent hours before and after school and at lunch clearing out and prepping the original space that was to be used as the weight room only to have it given to the football team. As much as that pissed me off there was plenty of good that arose form it, "class unity." For two years, the athletes in BuffClass had to move lots of equipment around, unpacking, repacking, transferring it across campus, moving it on Friday so the walls could be painted over the weekend then moving it back on Monday. These athletes learned to respect the equipment and the space because they had some ownership of it. Most of those students from the first two years, the OG's, have moved on and there is a fresh group of students, most who have never had BuffClass before and most who haven't had me as a coach either. This  brought up today's WOD. The dumbbells in the room had begun to spread like the waistline of an aging former athlete. Where once they were in tight, compact rows and paired together they now were placed all over with no rhyme or reason. The assignment was to work together to move all the dumbbells out of the way and restack them neatly. It didn't take more than 10 minutes as they class hurriedly moved the dumbbells out of the way swept up all the dust bunnies that had taken refuge underneath and then expertly redeposited the weights in an orderly fashion. There was a transformation before my eyes. This group who are mostly strangers worked together to achieve a common goal. Already the class is mentally stronger because they did it together. As well the weights looked great but I saw something else begin develop. BuffClass pride took hold, pride in the space, their space and pride in themselves.
 
Warmup
5 x 3 Pullups
      6 Pushups
      9 Situps
     12 Squats

Focus
Overhead Squats
Knees to Elbows

WOD
Dumbbell move

9/26/11

Monday, September 26


This is my favorite part of the Fall Semester, the beginning. This is when I get the opportunity to introduce CrossFit to a brand new group of students. I love to witness the rapid grow in skills and understanding of weightlifting and fitness. I love seeing the light turn on in their heads when they “get” what is going on. Today was one of those days. The light came on with a number of students while doing a simple couplet of Thrusters and Burpees. The realization that this is tough and challenging but WOW it’s fun and it’s kicking my butt.

Warmup
5x 3 Pullups
      6 Pushups
      9 Squats

Focus
Review:
            Deadlift
New:
            Thruster

WOD
3 rounds
10 Thrusters 10-20# Dumbbells
10 Dumbbell facing Burpees

9/22/11

Thursday, September 22

Class almost doubled in size today and that is a good thing. The roster stands at 26 right now with two girls added to the class. I am excited about this group of students this year even though I only have experience with maybe half of them in my regular PE classes. The effort and intensity in only the third class meeting is great and bodes well for high achievement this school year.

Warmup
3x 5 Squats
     5 Pushups
     5 Situps
     5 Burpees

Focus
Review: Deadlift
New: Pullups and Walking Lunges

WOD
In groups of two: take turns doing three rounds each of
200m run
40' Walking Lunge
10 Pullups or Jumping Pullups 

9/19/11

Monday, September 19

Warmup
3x 10 Burpees
     40' Bearcrawl
     100m run

Focus
Review: Squats
New: Deadlift
          Press and Push Press

WOD
10->1
Deadlift w/ dumbbell max of 20#
Pushpress w/ PVC

9/16/11

Thursday, September 15

Beginning Again
Today was the first BuffClass of the 2011-2012 school year. There are only 12 on the roster as of this moment but I'm sure we will be maxed out at 35 by next week. We went over class expectations and then some basic movements. We covered squats, burpees, pushups and situps. After that we did a short WOD:
4 rounds of Tabatas
Burpees
Situps
Pushups
Squats

I was very impressed with the athletic ability of the students in class so far. Everyone was able to get into a good squatting position with little prodding. I'm looking forward to see how this year's crop of new athletes progress.

9/9/11

Friday, September 9

A little late Friday fun. Do it tonight or sometime this weekend.
WOD
21-15-9
Push Press/Broad Jump Burpees

9/7/11

Wednesday, September 7

I got the good news today. BuffClass will return. I don't know what period it will be yet but I am being greesy and pushing for a second class. That would be awesome. It is amazing what can happen when a Head Counselor actually cares about students wants and needs. Sometimes a new Head Counselor is all it takes. I am already looking to next year when there will be Seniors with lots of credits and not enough elective classes. I am looking to be the provider of those elective classes.

Lift
Deadlift
3x5

WOD
400m run
400m run Backward
400m run
400m run Backward

9/5/11

Monday, September 5

Labor Day
Here is one you can do before all the BBQ's and other festivities associated with today.
WOD
Annie
50-40-30-20-10
Double Unders/Situps

Have a great day. Get out and do some fun stuff.

9/2/11

Friday, September 2

The first week of school has come and gone and there is no BuffClass. That being said, things are looking up. It looks as though BuffClass will be added back to the schedule. The former Head Counselor is no longer at Fremont and his replacement is like a breath of fresh air. He listens. It didn't hurt that I saved the list of 50 students who requested the class last year. I'm keeping my fingers crossed and hoping for the best.  Please keep in mind that the programming on the site will change to accommodate the introductory level of the new BuffClass CrossFitter's. For the OG's that might mean scaling things up, like the number of rounds or the weights.

WOD
10K run. Everyone has a long weekend without school on Monday so do this long run as quickly as you can and enjoy the rest of the weekend doing something cool and active like surfing or biking or playing in the park. Put the Xbox away for a few days. Don't worry, it will still be there when you get back and your body will appreciate it. Happy Labor Day Weekend.

8/28/11

Monday, August 29

Warmup
2 x 15m Duckwalk
      15m High Skipping
      15m Broad Jump
      15m Inchworm


Lift
Take 10 minutes and work up to a 1 rep max Snatch
Let's see what a month's worth of skill work can do.

WOD
5x 6 Clean and Jerks
     6 Pullups

8/25/11

Friday, August 26

Warmup
3x
10 Toes to Bar
50 ft Balance walk(walk a line without falling off)
5 Dive Bomb Pushups
10 Lunges


Lift
Press
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang

WOD
8x 200m run
Rest 2 min between each run.
Keep all runs within 5 secs of your best time.

8/23/11

Wednesday, August 24

Warmup
Easy for 5 minutes
5 Cartwheels
5 Pushups
5 Forward Rolls
5 Pullups

Lift
Back Squat
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang

WOD
AMRAP 15 min
15 Snatches (keep the weight light)
15 Box Jumps

8/21/11

Monday, August 22

Warmup
5x
30 sec Handstand Hold
12 sec L-hang
This is a quality warmup NOT for speed.
Lift
Deadlift
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang.

WOD
The "FUN" workout
4x
400m run
10 Burpees
10 Situps
10 Squats

8/19/11

Friday, August 19

Lift
3x5 for each exercise
Press
Push Press
Push Jerk

8/17/11

Wednesday, August 17

Today's WOD is something different. Go to a park, find a play structure and climb all over it. Get on top of it. Think of different ways you can move up, over, around, across and under it. Hand upside down for a while. Swing on the swings an jump off for distance. Get into the mindset of a six year old where the world is you playground and you are the queen or king. Swing on the monkeybars, climb a pole or tree, roll in the grass. Do all that and more for an hour. Get together with some friends and play tag or create a challenge contest. Call it GAMEON. The first person lays down a challenge like "climb the pole to the top of the swingset and back down." The challenger has one opportunity to complete their challenge. If they do the next person attempts it. If they fail to complete the challenge they get a letter G like in the basketball game HORSE. The last person to not spell GAMEON wins.
The goal of today's WOD is to let go of all the big kid/adult thinking and enjoy yourself.

Have fun and post in the comments what you did.

8/14/11

Monday, August 15

Warmup
25m Cartwheels
25m Duckwalk
25m Bearcrawl
25m Forward Rolls

Lift
Back Squat
3x5

Focus
Burgener warmup x3
Snatch practice

WOD
9 Clean & Jerks
200 m run
6 Clean & Jerks
200 m run
3 Clean & Jerks
200 m run

8/11/11

Friday, August 12

Warmup
3x 5 Knees to Elbows
    10 Pullups
    15 Squats

Lift
Press
3 x 5

Focus

Burgener Warmup x 3
then with PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.



WOD

5 rds
20 Double Unders 
20 push ups 
Run 100 m

8/9/11

Wednesday, August 10


Warmup
3x 10 Knees to Elbows
     20 Walking Lunges
     10 Hollow Rocks
Lift
Back Squat
5x3

Focus
This is exactly the same as Monday and it will be the same or similar for the rest of the month hence the term Focus. Spend some quality time on this. Don't rush through this so you can get to the "fun" stuff. Make each rep count. 


Burgener Warmup x 3
With PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.



WOD
4 rounds
20 Double Unders
20 push ups 
Run100m

8/7/11

Monday, August 8

After a week off to relax and recover I'm back with more summer programming. Now is a good time to really focus on the Olympic lifts so for the rest of the month expect a lot of Snatch, Clean and Jerk work.

Warmup
3x 20m Bearcrawl
     20m Crabwalk
     20m Sprint
Lift 
Deadlift
5 x 3

Focus
Burgener Warmup x 3
then with PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.

WOD
1-2-3-4-5-4-3-2-1
This is for quality not speed!

Pullups(strict not kipping)
Pushups(chest to ground)
Get the chin over the bar each pullup and full extension of the elbows at the bottom. The pushups should be explosive from the bottom. Touch your chest to the ground and explode up.

Post your observations and questions to the comments.

8/2/11

Question of the day

How can I improve my snatch and/or clean and jerk?
That is a complicated answer but simply put, practice. Practice with a piece of PVC or a broomstick. Do the Burgener warmup. Watch this video 
http://journal.crossfit.com/2010/07/burg-warmup.tpl 
I will try to address this more in the near future. 

8/1/11

Monday, August 1

Work your weaknesses this week. Sit down and make a list of the skills/ things you would like to improve. Maybe it's your running, your pullups, your strength or maybe its just your technique like the clean or the snatch. Whatever they are pick three and spend five minutes each day working on each. I will be back to programming workouts for you next week.
If you haven't seen it yet, check out the footage from the Day 2 WOD at the CrossFit Games Teen Challenge. See Ruben, Eduardo and our newest member Hannah knock it out.
http://games.crossfit.com/finals/live/jumbotron/629078

7/29/11

Event 1 & 2

Solid work on the first WOD. Ruben PR'd his double unders.
WOD 2
Front squat 1 rep max
Ruben 205
Fajida 225

At the Games

7/28/11

The Games Are Upon Us

The CrossFit Games Start tomorrow! If you want to see the BuffClass CrossFit Competiotin Team in action go to http://games.crossfit.com/finals/live/masters
Our event on Friday will begin around 1:30pm
Saturday's event will start around 12:30pm and Sunday's(when we qualify) will be around 10:00am.

There are still tickets available at Home Depot Center in Carson, CA so come on down and support us.

7/25/11

Monday, July 25

2x 40' Walking Lunge
40' Forward Rolls
40' Inchworm w/ pushup
40' Crabwalk

Lift
Cleans
5-5-5-3-3-3

WOD
Baseline WOD
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups

Cashout
3 Double Unders with as few breaks as possible

7/22/11

Weekend WOD

Warmup
5 min Double Unders
3x 10 Walking Lunges
10 Hollow Rocks

WOD
3 rounds
20 Pushups
5 Forward Rolls
20 Squats
5 Forward Rolls

7/21/11

Thursday, July 21

Warmup
3 x 40ft Inchworm
      40ft Duckwalk
      10 Pullups
      10 Pushups

Focus
Burgener Warmup
3 x 5

WOD
AMRAP 10 min
5 Power Snatches 75/45
10 Double Unders

7/20/11

Wednesday, July 20

Warmup
3 x 5 Knees to Elbows
10 Double Unders
5 Forward rolls
10 Squats

Lift
Deadlift
5x3

WOD
5 rounds
5 Knees to Elbows
10 Box Jumps
15 Sandbag Tosses over 7.5ft bar

7/18/11

Monday, July 18

There is just a week and a half left until the Games. It's been a long haul since we found out about the competition in March.

Warmup
3 x 5 Knees to Elbows
      10 Double Unders
      5 Forward rolls
      10 Squats

Lift
Front Squat
5 x 3

WOD
AMRAP 10 min
5 Burpee Bar Muscle Ups(feet on wall OK)
5 Clean and Jerks @95 or 65#

7/15/11

Weekend WOD

Two weeks to go until the CrossFit Games at the Home Depot Center in Carson. Are you ready?

Warmup
5 minutes of Double Unders

Skill
Spend 10 minutes Handstands
Do 5 forward rolls every time you finish a handstand hold

WOD
800m run
30 Burpees
800m run

7/14/11

Thursday, July 14

Warmup
3x 5 Wall Ball
     5 Pullups
     5 Cartwheels

Lift
3x5
Push Press

Focus
Knees to Elbows
Burgener Warmup

WOD
2x AMRAP 5min
100m run
5 Snatch
10 Burpees
rest 5 min between AMRAPs

7/13/11

Wednesday, July 13

All training sessions leading up to the Games will be at 4pm, starting tomorrow, Thursday July 14.


Warmup
3x 10 Double Unders
     5 Forward rolls

Lift
Deadlift
3x5
1x15 @ 50% of 1RM unbroken for speed
WOD
In teams of 2 both teammates compete each task before moving on to the next one:
9 Thrusters @ 95#
9 Pullups
100m run

6 Thrusters @ 95#
6 Pullups 
100m run
3 Thrusters @ 95#
3 Pullups 
100m run

This was a solid effort between the three teams. One team was heldup in the round of 9 due to poor depth on the Thrusters.

7/11/11

Monday, July 11

Warmup
5 minutes of Double Under practice

Lift
Front Squat
5 x 3

Focus
An intro to Muscleups

WOD
"Cleaning Helen"
3 rds
400m run
21 Power Cleans
12 Pullups

This WOD was nasty and was definitely overweight for everyone on the cleans.

7/9/11

Bad news

It looks as though BuffClass won't be back next year. I recently found out hat it won't be on the schedule for the upcoming school year. Here is the email I sent to Mr. Balderas and Mr. Salazar.


It has come to my attention that, despite assurances to the contrary, the weightlifting class or Buff Class has been cancelled for the 2011-2012 school year. This cancellation is occurring despite the more than fifty students who requested to take the class this coming year. This news is ironic since I was informed while attending a strength and conditioning conference. To say I am disappointed would be an understatement since there is a dearth of elective available for students at Fremont an the CPM review made note of the lack of elective courses in Physical Education. 
The administration at the local district level and those at Fremont have made it clear that we should be doing things that are, "in the best interest of the students." the cancellation of BuffClass is not in the best interest of the students. This class grew out of student need and has prospered because of student desire. They have created a supportive community within the class that keeps them physically fit, interested in attending school and teaches them about goal setting, builds self confidence and perseverance.
Here are some student answers from the end of the semester survey.

What changes have you noticed?
- I changed my attitude because I am more confident in myself. I'm mentally stronger because I don't give up as easily even though it's not a physical thing. 
- I feel more healthy and I'm not as lazy as before. 
- Confidence more than anything. 
- I feel stronger mentally and in body. 
What keeps you coming to BuffClass?
- I would come to school just for BuffClass. 

There aren't many classes at Fremont, or high school in general, where the students are so engaged that they show up before and after school for extra training without the carrot of extra credit or makeup work dangled in front if them, where they seek out their teacher to find out what the workout of the day will be tomorrow, where they brag about their performance, success, failures and new personal bests to friends and teachers. Students in BuffClass have and show their school pride, something which is sorely lacking at Fremont. 
Canceling this class is a major step back for a PE department that has improved dramatically in a very short period of time. I ask that you reconsider this decision and reinstate the class for the upcoming school year. 

Sincerely,

Sean McCue
PE department chair
M.S. Kinesiology, NSCA-CSCS

Saturday, July 9 (updated)

Tabatas
8 rounds each of 20 sec of work/10 sec rest
Burpees
Squats
Situps
Burpees

Update
Do 20 seconds of burpees then rest for 10 seconds. Do this seven more times then do 20 seconds of squats and rest for 10 seconds. Repeat seven more times. Do the same for the last two exercises.

7/7/11

Friday, July 7

10 meters of fun
With a running clock run 10m. At the start of the second minute run 20m, 30m at the start of the third min, etc... Until you are unable to complete the distance in a single minute.

7/5/11

Wednesday, July 6

Reminder: Training is on your own. Don't show up at the gym today I'm off to the NSCA Convention.

WOD
AMRAP 20 minute
400m run
Max Handstand hold

Post rounds completes and total handstand time to the comments.

Tuesday, July 5

Warmup
3 x 10 Pullups
      10 Pushups
      10 Squats
      10 Situps

Lift
Deadlift
3 x 5

Focus
Burgener warmup

WOD
5 rds
10 Snatch @ 45 or 65
10 Box Jumps @ 24"

7/1/11

Weekend WOD

OK team. Your WOD for this weekend is a simple one: a one mile run with 5 burpees on the minute.
Start your clock and do five burpees then run for the duration of the first minute. At the start of the second minute do 5 burpees and then run. Continue in this manner until you have completed one mile. The faster your run the fewer burpees you have to do. If that isn't incentive enough I don't know what is.
Have a great weekend and I'll see you on Tuesday. 

6/30/11

Thursday, June 30

Today was the last day of th school year and our last training session for June. There are only four short weeks before the start of the CrossFit Games. We had a fun team WOD today with two groups of four athletes getting after it.

Warmup
3x 40' Bearcrawl
40' Crabwalk
10 Squats
10 Hollow rocks

Lift
Back Squat
3x5

WOD
In teams of four:
60 Pullups
120 cleans @65#
180 Pushups(hand release)
240 Double Unders
27 min time limit

The double Unders were definitely our Achilles heel. Everyone needs to work that weakness 5 minutes a day to get better at it. Odds are that they will show at the Games. I will post the weekend workout tomorrow. I'll see everyone at 4:00pm on Tuesday. Have a safe and enjoyable 4th of July weekend.

6/29/11

Wednesday, June 29

We didn't have mug goin on today. School is winding down and the seniors were off prepping for graduation. Still, three were ready to train today.
Warmup with the Burgener Warmup then on to three sets of one power snatch then two overhead squats. To finish things off we worked up to a tough one rep Snatch.

A reminder to everyone, training tomorrow at noon. If you are planning on being part of the competition team at the CrossFit Games next month you need to show up tomorrow.

6/27/11

Monday, June 27

We had a solid training session this morning despite a few tardies. From now on all training sessions will be later in the day so there is no using the, "my mom wouldn't drive me" excuse.

Warmup
5x 3 Pullups
    5 Forward Rolls
   10 Situps

Lift
Deadlift
3x5
Overhead Press (from the floor, no rack)
3x5

WOD
AMRAP 5 min, rest 2 min, AMRAP 5 min
5 Box Jumps @ 24"
10 Pushups
15 Deadlifts @ 135#

REMEMBER TO TURN IN YOUR SURVEYS!

6/24/11

Friday, June 24

Warmup
3x 40' Bearcrawl
     40' Crabwalk
      5 Cartwheels
     15 sec L-Hang

Lift
Cleans
5x5

WOD
AMRAP 12 min
5 Dumbbell Cleans
10 Pistols or Squats
15 Double unders or 45 Singles

Post Cleans, dumbell weight and rounds completed for the WOD.

6/23/11

Class Photos and Notes

Good News. We can have two teams at the Games this year. That opens up a few more slots for those who are interested.

 Remember to bring your completed surveys to class tomorrow.  




6/22/11

Wednesday, June 22

FINALS
We had a fantastic turnout for our final today. It consited of a CrossFit Total and the Benchmark WOD. The total is three attempts at finding a 1 rep max of a Back Squat, Shoulder Press and Deadlift. The benchmark WOD is 400m run/40 squats/30 situps/20 Pushups/10 Pullups. By far we had the best results yet on the WOD and at least 5 guys Deadlifted over 300 pounds! Congrats guys.
Please post your lifts and WOD time in the comment section.

6/21/11

Tuesday, June 21

Warmup
2x 1min Wall Ball
     1min Plank hold

Focus
Clean
Jerk

WOD
18-15-12-9-6
Burpees
6-9-12-15-18
Tuck Jumps

After School
Skill work
Jerk
Snatch
Kipping Pullups
Handstand Pushups

6/17/11

Sweatshirts?

With many of you out today due to the trip to Magic Mountain on Thursday night you missed out seeing the sweatshirt I had made with the T-shirt logos. The guys in class decided they wanted one too. If you are interested they will be black pullover hoodies with the same logos as the shirts but with BuffClass on one arm and CrossFit on the other. Reply in the comments if you are interested and bring $25 on Monday. I'm not ordering these on credit. You must have cash in my hand before I will order them. I'm hoping to get them for around $20 but I don't have a quote yet. If the quote comes in for less dinero I will give you back some money. Let me know and bring money on Monday.

Friday, June 17

Warmup
400m run
Then
3x 5 Dive Bomb Pushups
10 Hollow Rocks
15 Lateral Squats

Lift
Back Squat
5x3

WOD
7 Cartwheels
21 Thrusters
21 Pullups
5 Cartwheels
15 Thrusters
15 Pullup3 Cartwheels
9 Thrusters
9 Pullups
from CrossFitKids.com

6/16/11

Thursday, June 16

Warmup
3x 5 Cartwheels
30 second Handstand hold
15 second L-hang

Skill Work
Double Unders
Handstand Pushups
3x5

WOD
'Nancy'
5 rounds
400m run
15 OHS

6/15/11

Wednesday, June 15

Remember when you see Principal Balderas what you think about Buff Class and the impact it has made on you this year. I'm fighting the funding(lack of) battle to continue this class next year. Physical fitness and education should be a priority at our school. I believe Buff Class offers a high quality program for you to achieve a high level of fitness. Help more students participate by talking up the class to all the administrators you know. Thanks.
McCue


Warmup
3x 5 Broad Jumps
    10 Pullups
    20 Hollow Rocks

Lift
Deadlift
5x3

WOD
Every minute on the minute for 15 minutes
3 Dumbbell Cleans
3 Box Jumps

Post loads to the comments.

6/13/11

Monday, June 13

Attention: Tuesday's workout after-school is cancelled.


Warmup
3x 40' Bearcrawl
      5 Pullups
    100m Run

Focus
Snatch

WOD
5 rds
10 Burpees
10 Pullups


6/10/11

Shirts are Here

If you didn't get your shirt today you can pick them up any time next week.



Friday, June 10

Warmup
3x 5 Pullups
    10 Hollow Rocks
    15 Pushups
    20 Squats

Lift
Press(No rack)
5x3

WOD
3 rounds
5 Manmakers
15 Squats
100m Run

Post loads and time to comments.

6/8/11

Wednesday, June 8

Warmup
3x 15 Overhead Squats
     10 Situps
       5 Pullups

Lift
Deadlift
5x3

WOD
3rds
5 Broad Jumps
15 Deadlifts   155/115/95
15 Pushups
Post loads and time to comments

6/7/11

Tuesday, June 7

Warmup
3x 40' BearCrawl
40' Crabwalk

Lift
Back Squat
5x3

WOD
AMRAP 12min
30 Box Jumps @ 24"
Max Pullups
from CFKids.com

6/2/11

Full Court Press



The WOD in the video is
AMRAP 8 min
5 Deadlifts
10 Pushups
15 Wall Ball

6/1/11

Caution. Heavy Deadlifting Ahead

Wednesday, June 1

Last day of testing today and that means the last bonus day of WODs and swimming for the Seniors.  Time is winding down and another year will be in the books but we aren't done yet. Remember we still have a few weeks left so stay focused on class.I dropped the blank Tshirts at the printer today so hopefully we will have them by the end of next week. They will look awesome.

Advisory roundup
Warmup
With a partner
10 T-Jumps
10 Over-Unders

WOD
modified from the 2011 CF Games Regionals
21-15-9
Deadllift @ 95#
Box Jumps @ 24"

then SWIM

Official BuffClass
Warmup
3x 10 Burpees
     10 Pullups
     10 Hollow Rocks

Lift
Back Squat
5 x 3

WOD
10 x 50m Sprint @ 45 sec

5/31/11

Tuesday, May 31

Warm up
3x 20 Hollow Rocks
     15 OHS
     10 Pushups
       5 Pullups

Lift
Press
5 x 3

WOD
5 rds
20 yd swim/wade/slog
15 Pushups

Then in the PM
Lift
Deadlift
5 x 3
 and Double Under practice

5/27/11

Memorial Day Murph

WOD
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

I cried in class today. Well I did my best to hold back my tears as I gathered the class together to explain the significance of the WOD we were doing and why we were doing it. I told them the story of how he earned his medal of honor. I wanted  everyone to attempt to understand the significance of Memorial Day and the need to be grateful for all of the opportunities that surround them because of men and women like Michael P Murphy. I also wore a memorial shirt for a fraternity brother of mine that was killed in Iraq around the same time as Murph.
I was impressed by the way the class handled themselves as I tried to speak and keep my emotions in check.Everyone sat and listened. No one spoke. My jokers held their tongues. In high school, my friends and I laughed when a coach of ours started crying. Not BuffClass. I am proud of you. Proud that you understood that this was important to me and gave it the respect it deserves. I don't expect everyone to fully understood my feelings about those who put their lives on the line for us and  I'm not sure I understand it either.

How do you say thank you to the dead? I don't have an answer other than to keep them in my thoughts and do things like this WOD, some shared suffering. No matter how crappy you feel during the workout it could always be worse. And I always say thank you to the Veterans too.

I found out yesterday that Eduardo will be joining the Marines after graduation and I applaud him for it. It is certainly his choice but it is one that benefits all of us. I reminded him I don't ever want to do this WOD with him in my thoughts.

Whether is was Murph as Rx'd or a scaled version everyone did it. I didn't hear a single complaint, no bitching and moaning, just the grunting of hard work. I am proud to be you coach and teacher
For more information on Michael P Murphy and the men who died in Operation RedWing:
http://memorialdaymurph.homestead.com/index.html
http://www.navy.mil/moh/mpmurphy/soa.html
http://www.navyseals.com/michael-p-murphy
http://www.lonesurvivor.net/
http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598

5/26/11

Thursday, May 26

We saw some awesome PR's on the BenchMark WOD today. People were knocking off big chunks of time from the last time we did this workout last month. Frank dropped over 2 minutes off his last time. Way to go Frank. Spartan was able to finish the workout this time and did so without losing his lunch. Keep up the great work and we will hit 'Murph" tomorrow.


Warmup
2 x 1 min Wall Ball
     1 min Situps

Focus and Lift
Snatch

WOD
Benchmark WOD
400m run
 40 Squats
 30 Situps
 20 Pushups
 10 Pullups

Post time to the comments

5/25/11

Wednesday, May 25

Warmup
3x 15 Hollow Rocks
     10 Overhead Squats
     10 Dive Bombers
     10 Pullups

Lift
Deadlift
5x3

WOD
Max Pushup contest
Max Handstand Hold

5/24/11

Tuesday, May 24

We had a special class today due to CST testing. I didn't have to proctor the exam so instead I took a group of the BuffClass CrossFit Seniors to the gym. We did a 5x3 Press and then worked up to a standing box jump max. The jump would on ly count if the jumper stood up completely at the top. We had two jumpers do 42+". I hit a PR with a jump of  41.5". I was most impressed with the improvement of some students. We last did this test on the last day of school in December and we saw 17-20% increase in jump height in some.
After that we headed out to play some Hoover Ball and then we finished up with Basketball. It was a fun solid couple of hours. I'm looking forward to tomorrow when we head over to the pool.

5/23/11

Monday, May 23

A small turnout this morning and that just means more individualized instruction.

Warmup
5 x 40' Bear Crawl
     40' Overhead Walking Lunge
       5 Pullups


Focus
Clean and Jerk

That's it. We hammered away at the Clean and Jerk for most of the session with PVC. No need for anything more. We just tried to dial in the proper form and technique over and over and over. We practiced the Press behind the neck, the Push Press behind the neck and the Push Jerk behind and in front. We are going to have some crazy classes with testing going on this week so make sure you show up after school tomorrow.

A reminder: Next Monday is Memorial Day and school is closed so we will be honoring all those who have served and died for our country on Friday. The WOD will be "Murph" and I'm going to throw down with you guys.

5/21/11

New Video from Juan

Just some form notes. Not everyone is squatting low enough. We really need to focus on the depth of the squat and get low.

5/20/11

Friday, May 20

Due to a minimum day today we had a very short class so it was just a quick warmup and then a WOD.
Warmup
3x 5 Forward Rolls
    10 Pullups
    15 Overhead Lunges

WOD
AMRAP 8 min
5 Deadlifts
10 Pushups
15 Wall Ball

5/19/11

Thursday, May 19

Warmup
3x 5 Pullups
     10 Pushups
     15 Squats

Lift
Press
3 x 5

Focus
Double Unders

WOD
5 rds
3 Forward Rolls
5 Press
10 Box Jumps 18"-24"

5/18/11

T Shirt concept


Wednesday, May 18

Warmup
3x 10 OHS
     10 Pullups
     10 Pushups
     10 Hollow Rocks
Lift
Back Squat
3x3

Focus
Snatch

WOD
3 rds
15 Squats
9 Push Press
200m run

5/17/11

Competition



I recently finished the 2011 CrossFit Games Open competition. I didn't win. I wasn't even close. Out of the 8616 men who completed all six WODs I finished 8220. I knew going in that I didn't have a shot at making it to the regional competition but I signed up anyway. Why would I spend all the time and effort over seven weeks if I wasn't going to win? It’s FUN and competition teaches you about yourself. Lots. I learned I am stronger than I give myself credit. I also learned that I talk myself out of doing things because I’ve convinced myself I am unable to do them or they scare me.
One workout required me to lift 165 first to my shoulders then front squat it and finally put it over my head.... as many times as possible in 5 minutes.The idea of cleaning and jerking 165 pounds multiple times scared the crap out of me. I stressed about it for 4 days before I did the WOD. I was pretty sure I could get it to my shoulders once (that would keep me in the competition) but overhead was asking a lot. I decided I would shoot for 5 Clean and Jerks and I completed  7 cleans and 6 jerks.
The competition forced me to face my demons and I won. I won in two ways actually. I won simply because I got out on the floor and attempted to do something I wasn’t really sure I was capable. I risked failing in front of my friends in this attempt. The second win was reaching my goal and going past it. When it was over I realized that my goal was,perhaps, a bit too low.

But what bad things would happen if I had failed to reach my goal? What if I couldn’t get the weight up?
Absolutely nothing. The sun would continue to rise and set, my wife and daughter would still love me and my friends would pat me on the back and say “good try” or “you’ll get it next time.” I would be a stronger person for the attempt knowing that I faced my fears.

What are you competing in? How are you pushing yourself to get better? 
Set a goal, tell everyone what you are going to do and then do it.

5/16/11

Monday, May 16

I spent this past weekend attending the USA Weightlifting Sport Performance Coach seminar. I did this for a couple of reasons but the main one is I want to be a better coach. I've been to a couple of Olympic lifting seminars in the past, the lifts haven't changed but I still learned a great deal. For those of you who think you are done with school when high school is over, think again. You may not be learning in a formal school setting but you will have to "go to school" to improve your skills. In our ever changing society if your skills aren't up to date you will be without a job or business. There isn't a single occupation I can think of where you will do things exactly the same way from day one until retirement. This is also why we review things a lot in class. Every time we review a skill is an opportunity to develop a better understanding of that skill.


Warmup
200m run then
3x 40ft walking Lunge
     5 Pullups
     5 Dive Bomb Pushups

Focus
Clean

Lift
Clean
5 x 3

WOD
Death by: 2 Squats + 1 Pushup
Every minute on the minute do 2 Squats and 1 Pushup. Add 2 squats and 1 Pushup each minute.