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#

video
video

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.