3/31/11

Thursday, March 31

It's the last day of March and the first session for the Competition Team. We had an early session this morning at 6:30am and one at 3:20pm due to time commitments for the students. Today is a skill development session. After a brief warmup:
Squat therapy
Bear crawls 2 x 40'
Forward rolls 7 min
Hollow rocks 3 x 10
Handstands 10 minutes
Kettlebell Swings 3 x 10

3/30/11

Wednesday, March 30

Warmup
3x 10 Wall Ball(focus on a good, deep squat)
   10 Pullups
   10 Pushups

Lift
Back Squat
3 x 5
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Reminder for those interested in doing some extra work for the Competition Team. Tomorrow at 6:30am or 3:20pm whichever fits your schedule.
 

3/29/11

Tuesday, March 29

With the abbreviated  class schedule today no WOD but we talked about the formation of a Competition Team. Those that are interested in participating in some throwdowns against other high school age athletes in the SoCal area will meet up a couple extra times per week to do some additional skill and strength work. This week we will meet on Thursday before or after school. Then the regular schedule will be Mondays at 6:30am and Tuesdays at 3:20pm. These extra sessions will be from 30min to 1 hour long. Even if you aren't interested in competing you are welcome to participate in these sessions.

3/26/11

Food Logs

Remember to track what you eat. We started on Thursday and the assignment is for seven days. Log it in you notebook and we will review them next Friday.

3/25/11

Friday, March 25

Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats
Lift
3x5
Back Squat
Press
Deadlift

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3/24/11

Thursday, March 24

Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats

Focus
Technique instruction in
Squat/Front Squat/ Overhead Squat
Press/Push Press/Push Jerk
Deadlift

WOD
Hooverball w/ a 6 pound Med Ball and a 12ft high fence
Tug of war
Optional:
Death by 2 Pushups/2 Squats

Wednesday, March 23

Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats

10x Partner T Jumps
10x Under Overs

WOD
8 rds
Bottom to Bottom Tabata Squats
Score using lowest number of squats completed in a round

3/18/11

Friday, March 18

Warmup
3 x 5 Pullups
      5 Pushups
      5 Situps
      5 Squats

Lift
Deadlift
3 x 5

Focus
Push Press
Box Jumps

WOD
3 rounds w/ 1 minute at each station. 1 minute rest after each round.
Wall Ball 14/10#
Box Jump 18"
Deadlift
Push Press w DB's 15#
Jumprope

3/16/11

Wednesday, March 16

Warmup
3x 5 Pullups
     5 Pushups
     5 Situps
     5 Squats
Agility work
Down Dog => Pigeon Pose 3x each leg

Lift
 Overhead Press
3 x 5
Finding a working weight

Focus
Snatch/Burgener Warmup

WOD
We modified the first Open WOD of the 2011 CrossFit Games
AMRAP 10 Minutes(Due to time constraints we did 5 min)
30 Double Unders
10 Power Snatch w/ PVC

or
50 Single Unders
10 Muscle Snatch w/ PVC

3/15/11

Tuesday, March 15

Warmup
5 pullup then
3x 5 Pushups
5 Situps
5 Squats
5x 5 Cossack Squats 10 sec each side

Focus
Deadlift
Overhead Press

WOD
In groups of three
12-9-6-3
Deadlift
Burpees
Box Jumps
From CrossFitKids.com

Post time, load and box height used to comments

3/11/11

Friday, March 11

Benchmark Day
  What a great day today. Solid work from everyone old and new. We are a few people shy of 30 this semester but I'm sure we will max out. It was fun to see the friendly competition going on in class with the OG's wanting to show the new crew how it is done. The great thing was that the New Crew didn't wilt under pressure and held their own. To all the OG's remember, you probably haven't worked out since December so your fitness level has declined (a lot) as some of you realized today. We will build it back up. To the New Crew today was the first day and it will get better, not easier but better. Stick it out and you will be amazed at the things you will achieve.
  The Benchmark WOD threw many of you for a loop today. Keep in mind eat lightly at lunch since class is right after. Try to bring a snack and eat it after Advisory then save your lunch for after class. It beats what some of you did today. Which reminds me, Juan you owe me a cleanup. Have a great weekend.
 
Warmup
2 x 200m run
      10 Lunges
        5 Pushups

Focus
Squat
Back Squat w/ PVC
Press w/ PVC

WOD
400m Run
 40 Squats
 30 Situps
 20 Pushups
 10 Pullups
WOD courtesy of CrossFit Los Angeles
 Post time and any modification you made like the assistance band color used for pullups(if you used on).

3/9/11

Welcome Back

It was great to see the familiar faces in class to day and welcome some new ones too. If you made it here that means you have started your homework. Remember, the 4 sites you need to visit and explore are:
BuffClassCrossFit.com (you are already here)
CrossFit.com
CrossFitKids.com
Games.CrossFit.com
Click on the links provided for the websites.
Next step:
Post to the comments 3 things you learned from the websites, 3 things you thought were cool and 3 things you want to learn in class this semester. Remember to identify yourself in the comments.
I look forward to a great semester of Buff Class with you all.

3/7/11

A New Beginning

You may have noticed that the blog title and URL have changed. We are now an official non-profit CrossFit affiliate, BuffClassCrossFit. It is also the beginning of the Spring Semester at Fremont HS. I will see everyone on Wednesday for 7th period. Hopefully you have been staying fit or at least getting some exercise. Two and a half months on the couch will make the first few weeks back a challenge. I can't wait to get started.

3/3/11

Friday, March 4

WOD
Back Squat 3 x 5
Then
5 rds
15 box jumps
15 pushups

3/2/11

Thursday, March 3

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

Compare to October 6, 2010

3/1/11

Wednesday, March 2

Sorry about the lack of a post yesterday.

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

Choose a weight and a box height that is challenging. 
Post loads and box height to comments

Compare to Nov 10, 2010