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