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.