10/14/12

October thoughts


This post has been a long time coming but BuffClass is in limbo. The weight room is still under review and my regular classes are progressing very slowly. While I use the principles of CrossFit in general PE, I’ve had limited success this year. Changing a culture is challenge. Creating one from scratch is even more so. It’s been seven years since I’ve had to really shake things up but this time has been tougher. It’s tough because of the success I had at Fremont. I’m not saying it was easy at Fremont but I had developed a culture within my classes and there was an understanding among the students about my reputation and expectations. I have to forge that this year and it requires a lot of effort and patience. I will be the first to admit my patience has failed me a number of times this year. I have a very short memory so I’m sure that I am viewing my experiences at Fremont through rose-colored glasses.

I just have a tough time accepting that people will throw away opportunities to excel. There are students that claim to be athletes but refuse to do basic exercises. It has me evaluating my own opportunities. What have I thrown away just because it was going to be a lot of work or really challenging? 

I will begin posting the class agendas again on the website so others can learn and see what I do in my classes. I miss BuffClass and I hope to revive it soon. I know there are individuals here at South Region High School #12 who yearn for the opportunity of BuffClass and would blossom under the influence of CrossFit. I miss my OG’s and I’m happy to see that many of them are in college, working to make a better life for themselves.  That desire to be better comes from within and is the reason they were able to get so much out of BuffClass and in return BuffClass showed them how to keep working through the discomfort be it a WOD or school or life, never giving up.

9/13/12

Equipment meeting


    I sat down with the LAUSD equipment procurer and the district's equipment vendor yesterday. It was certainly an eye opener. I was previously given a copy of the equipment supplier's idea of the "weight room" and I didn't care for it. It was based on the lowest common denominator, not for cost but for fitness. It had loads of selectorized machines that are designed to fit everyone but never really fit anyone. The idea was to make it  “easy” to have a PE class in there. To say that is insulting would be an understatement. I work very hard to create a rigorous and challenging physical education class that will benefit my students for years to come. I don’t need to have high school kids sitting on an abductor or adductor machine. Instead they can first learn to squat without weight. Learning how to send their hips back, drive their knees out keep their chests up and maintain their weight in their heels. Guess what? You will develop those adductors and adductors better by squatting correctly than trying to those machines. Machines go against everything I believe in as far as strength and conditioning go. You need to be able to move your body through space and develop a kinesthetic awareness. That doesn’t happen sitting in a chair/ “fitness equipment.”
    It was also suggested that if I was out of school for an extended period of time or I left the school a substitute or a regular PE teachers there wouldn’t know how to teach using the free weights. A backhanded compliment for sure but a pitiful comment on the state of physical education. I wouldn’t allow a general substitute to cover a PE in a globo style weight room either, talk about a liability! If a certificated PE teacher is unwilling to educate themselves on the safe and effective use of free-weights then they shouldn’t be teaching it. I wouldn’t teach the uneven bars to a PE class but I would never discourage a teacher from acquiring the apparatus if they knew how to safely teach it. That being said, with my setup there is still plenty that an educator could do in the space with only bodyweight/gymnastic movements while the other didn’t offer any of that space.
    It was certainly a tough conversation for me, as I had to defend my teaching philosophy against arguments by the vendor about safety and liability.  I find it difficult to stay calm when I get resistance to my vision but I managed to keep my cool.
    I believe most of the vendor’s resistance was simply because his company doesn’t supply functional fitness equipment. What a shame. Now I'm not beholden to a specific company but the one I got a quote from has everything we need, not a hodgepodge of some Globogym equipment and it was probably $20,000 below what was budgeted. In these economic times why would we not want to get more for less?
   The District’s rep seemed receptive to the school's/my desires but it is going to be a long process, I can already tell. I was fooling myself thinking that I was actually going to get to design the weight room myself without a lot of pushback despite the green light from the school’s administration. I’ll keep fighting the good fight.

9/9/12

September Update

    It has been a while since I last updated the BuffClass CrossFit site. Who knew that opening up a new school would be so chaotic? After 3 weeks we finally issued lockers to the students and got them dressed in PE clothes. The student store didn't order the school set of clothes so the got generic black shorts and grey T-shirts from wherever they please. As the week went on the percent dressed in each class increased greatly. Friday was the first day of "real" PE. Up till then classes did a lot of walking and simple exercises. A few classes will spend more time this week working on the basics, meaning getting in to roll call order and following directions. It is definitely a challenge to start a new program as a first year teacher at a school, new or old. No matter how many years you have been teaching when you are starting over you much convince your students that your way is the right way. Some periods are easier than others and some are tougher. This is my 5th time starting anew in only my 12th year of teaching PE and it is one of the most challenging. In the past I've always had large departments and systems set in place but being the one male teacher in a department of two is an experience. 
    The students are all trying to figure out how they fit in in their new school and many want to be the top dog. This has led to numerous fights during and after school. From what I understand this isn't unusual and actually common at many of the schools that have opened in LAUSD the past few years. It doesn't help that the schools are a bit understaffed.  I blame this completely on the management of LAUSD who hasn't learned from their recent history. Less than six weeks is not adequate time to open a new school.
    Coming up this week:
- A Mile run pre-test on Wednesday
- Setting the standards for Pushups
- Continued work on refining the Squat
- Introducing the Burpee

I'm excited to see the classes develop and I'm eagerly awaiting the equipment arriving so we can add in some activity time.

8/14/12

A New School Year, A New School

Today was officially the first day of school at South Region High School in the Los Angeles Unified School District. I am the sole PE teacher for the Academy for Multilingual Arts and Sciences. With one other academy on campus we have only two PE teachers. For some that won't seem strange. Many high schools have only a couple full time PE teachers and a couple of part time teachers. Over the past 11 years of teaching I've never been in a department with fewer than seven teachers. The school is brand new and pristine and I hope it stays that way.
BuffClass CrossFit was started at Fremont HS but it will continue on here at SRHS#12. I'm currently working on ordering equipment for an approximately 2000 square foot weight room. I'm looking forward to rebuilding BuffClass here and I hope I will have some 4 year participants just as I did at Fremont. 

8/5/12

Monday, August 6

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

7/27/12

Friday, July 27

Warmup
Easy 1 mile run

Lift
Deadlift
5x5

WOD
3 rounds
15 Hang Cleans
15 Box Jumps

7/19/12

Friday, July 20

If you did Thursday's workout you might be a bit sore today so today is a skill work day.

Spend 15 min working on Cartwheels and Forward Rolls/Shoulder Rolls
Spend 5 min working on Handstands.

You might want to find a forgiving surface like grass to do today's workout.

7/18/12

Thursday, July 18

I have been missing some pots lately due to a hectic travel schedule.
Hopefully everyone had a chance to catch some of the incredible performances of the 2012 CrossFit Games. This WOD is Games inspired.
WOD
In two minutes find a 3 rep max Deadlift then
300m shuttle run; 50m out, 50m back,100m out and 100m back
Rest 3 minutes
Repeat shuttle run
Rest 3 minutes
Repeat shuttle run.

7/12/12

Friday, July 13

The CrossFit Games are going on at the Home Depot Center this weekend July 13-15. If you can't go in person check it out on espn3 and at games.crossfit.com. I'll be there all weekend helping out with the Teen Challenge.

Warmup
Accumulate 5 min holding the plank position.

Focus
Practice cartwheels for 10 min

Lift/WOD
Deadlift
5x 5
1x 15

7/8/12

Monday, July 9

Warmup
 5 Cartwheels each direction

Focus
3x Burgener Warmup
then
Work up to a 1rep max Snatch

WOD
AMRAP 7 min
3 Cleans
6 Jerks
9 Overhead Squats

7/5/12

Friday, July 6

Hopefully you have recovered from the 4th of July WOD. Today we get back to the basics.

Warmup
Burgener warmup
3x 5 Down and Ups
     5 Elbows high and outside
     5 Muscle Snatch
     5 Snatch Lands
     5 Snatch Drops

Focus
Practice your Snatch for 10 minutes
- work on Power Snatches from the hang, above the knee, below the knee and mid-shin.

Practice Cartwheels for five minute

WOD
5 rounds
5 Snatches (choose a weight you can manage for 5 reps unbroken in the first round)
100m shuttle run (25m out 25m back X2)

7/3/12

Wednesday, July 4

Have some fun today with  a festive WOD.
In teams of 2 do:

4 Rounds
1776m Run
59 Box Jumps
59 Burpees
59 Situps

Notice that 59 x 4= 236 or the age in years of the United States.

Both teammates do each run but only one person works at a time. you may not move on to the next exercise until all 59 repetitions are complete.

7/1/12

Monday, July 2

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

6/25/12

Monday, June 25

Today is bittersweet. It is the final workout of BuffClass CrossFit at JC Fremont high school in Los Angeles. After three years of BuffClass and seven years at Fremont I am reluctantly moving on, to where I am not sure. Hopefully I will land at the new high school opening down the street. BuffClass will follow me wherever I go. It may change its name but it will always be a strength and conditioning class for everyone who wants to learn how to lift heavy stuff fast and properly, for those who want to get faster and stronger, for those who want to lose weight or gain it and for those who want to become mentally tough. I've looked forward to every BuffClass whether it was before, during or after school as this is my passion. I will continue to post workouts here and on the Facebook page. Stay active.
-McCue

Warmup
200m run
Then
3x 5 Pullups/ 10 Pushups/ 15 Squats

Skill
Handstands
Double Unders

WOD
3 rds
7 Clean and Press/Push Press/ Jerk(heavy)
10 Box Jumps

6/18/12

Monday, June 18

We warmed up with some agility work and then got right into the workout today.
WOD
"Bear on the Run"
AMRAP 5 min rest 2 min AMRAP 5 min
1x Bear complex
     - Deadlift
     - Hang Power Clean
     - Front Squat
     - Push Press
     - Back Squat
     - Pushpress
200m Run

This was a tough, challenging WOD but the good and suprising news is that Spartan didn't have to hit the trashcan. ;)

6/15/12

Friday, June 15

Lot of skill work and practice in the pool today. Finals start next Friday so everyone was working hard on shoring up their deficiencies.

Get after it today. Go on a long run or bike ride. Enjoy the sunshine late in the evening and have a great weekend.

6/13/12

Wednesday, June 13

The Semester is rapidly coming to a close as is my time at Fremont High School. I'm staying positive about this change even though I will be teaching at a new school for the 5th time in 12 school years. Each school change has been for the better. Both my students and I have greatly benefitted from the new opportunities that arise at each school. I plan to continue my quest to create the best PE class and BuffClass will be a part of that.

Back to the Pool
Warmup
3 min jog in the water
3 x 30 Flutter kicks on the wall
       5 Out and In's

Focus
Rotary breathing
5 min float/ tread

WOD
AMRAP 7 min
in teams of 2
40 yd swim
Bobs
While one partner swims the other bobs up and down until the swimmer returns and then they switch.


6/12/12

Monday, June 11

A small turnout after school today so things went very quickly

Warmup
800m run

Focus
Mobility work

WOD
9-6-3
Deadlift
24-16-8
Pushups

Only 2 BuffClass sessions left this school year. Remember Monday's after school.

6/7/12

Thursday, June 7

WOD
AMRAP 10 min
20yd swim/wade
climb out
10 Pushups
jump in
20yd swim/wade
climb out
10 Squats
jump in

5/30/12

Wednesday, May 30

My PE classes are learning swimming and water safety for the new month so they will be doing various pool WODs. The swimming abilities of the students range from non swimmer to adequate so most of the WODs will be highly scalable.

WOD
AMRAP 6 min
25yd pool crossing(swim, dog paddle, run/wade)
10 bobs
25yd pool crossing


5/29/12

Tuesday, May 30

BuffClass afterschool

Warmup
3X 40' Inchworm
      40' DuckWalk
      10 Overhead Squats

WOD
21-15-9
Thrusters @ 45#
Pullups
Burpees

5/28/12

Memorial Day Monday, May 28

No school today and we did our Memorial Day WOD after school on Friday. Take time today to honor those men and women who have sacrificed their lives so that we can live life as we choose.

5/25/12

Friday, May 25

A big thank you to all those who've fallen defending our country and thank you to those who lived to tell about it. We owe you a debt of gratitude. Thank you.

Happy early Memorial Day.

"MURPH"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

http://www.memorialdaymurph.com/

5/22/12

Tuesday, May 22

Warmup
2x 150m run
      10 Overhead Lunges
        5 Pushups

Focus
4x 30 sec Plank hold
Deadlifts

WOD
2 rounds, 1 minute at each exercise
Deadlift
Pushups
Front Squat
Press
Pullups
rest 1 minute between rounds

5/21/12

Monday, May 21

Warmup
3x 40' Inchworm
     40' Duckwalk
     10 Hollow Rocks

Focus
Hang Power Snatch
"Murph"

WOD
AMRAP 10 min
5 Hang Power Snatches
5 Overhead Squats
100m run

5/17/12

Thursday, May 17

Warmup
Double Under practice

WOD
"Conner" from CrossFit Kids
AMRAP 5 min
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Rest 2 min
Repeat 2 more times

5/15/12

Tuesday, May 15

It is official. BuffClass will be moving to a new school for the 2012-2013 school year. I'm not sure yet where that will be. Hopefully it will just move down the street to the new school opening up. I find out more information soon. Have a great workout.


Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats
   
Focus
Medball Cleans

WOD
4 rounds
10 Dumbell Clean and Press
100m run 

5/14/12

Monday, May 14

Warmup
3 x 30 Jumping Jacks
      20 Mt. Climbers
      10 Squats
        5 Pushups

Focus
Pullups
5x3
Thrusters

WOD
In teams of 3
150 Thrusters (PVC)
150 Box Jumps (18")
150 Pushups
One team member exercises while one holds a 25# plate overhead and the third counts and corrects form. The plate can be exchanged at any time but it may not drop below the level of their head and may not contact any other body part. No assistance can be used to maintain the plate overhead.

5/13/12

Friday, May 11

Warmup
3 x 150m jog
       30 Jumping Jacks
        5 Burpees

Focus
Pullups 5x3
Review Overhead Press
New Skill
Front Squat

WOD
4 rounds of Tabata's
Squats
Pushups

5/9/12

Wednesday, May 9

Warmup
3 x 5 Pushups
     10 Situps
     15 Squats

Focus
Pullups
5x2

Overhead Press

WOD
AMRAP 5 min
5 Overhead Presses
10 Squats

This is deliberate movement. All reps are perfect. Take your time and do it right.

5/7/12

Monday, May 7

Warmup
400m run then
2x 40' Spiderman walk
      5 Pullups
     10 Pushups
     15 Squats

Lift
Deadlift
5x5

WOD
Tabata Squats

5/4/12

Friday, May 4

Warmup
10 T-Jumps
10 Over/Unders

Focus
Pullups
5x2

WOD
Sandbag/MedBall Relays

5/2/12

Wednesday, May 2

Warmup
3x 100m run
      25 Jumping Jacks
      10 Squats

Focus
Box Jumps

WOD
In teams four complete
60 Box Jumps
120 Pushups
180 Situps
One person works at a time.

4/30/12

Monday, April 30

It was a slow start to BuffClass today but eventually it picked up.
Warmup
2 x
40' Overhead walking Lunge
7 Pullups
40' Spiderman walk
10 Pushups
40' Inchworm

Lift
Deadlift
5x5

WOD
100m, 200m, 400m Sprints

4/26/12

Thursday, April 26

With the field soaking wet from all the rain last night we headed into the gym for class today.

Warmup
5 x 20 Jumping Jacks
      20 Mt. Climbers

Focus
Wall Squats

WOD
AMRAP 5 min
5 Pushups
10 Squats
100' sprint

4/23/12

Monday, April 23

I thought today was a great opportunity to try out the new WOD "Hope" supporting St. Jude Children's Research Hospital. We made a number of modifications and scalings and everyone had a great time. Check out the link http://www.crossfitforhope.com/


Warmup
2 x 40' Spiderman w/ Rotation
      10 Hollow Rocks
      40' Overhead Walking Lunge
      5-10 Pullups

Focus
Snatch
Thrusters

WOD
HOPE
Three rounds of:
Burpees
Power snatch
Box jump, 24" box
Thruster
Pull-ups

4/20/12

Friday, April 20

Today was a "Choose Your Own Adventure" day in class. I haven't used the WOD generator in class for quite some time so today was a great day to use it. Every period I had one student volunteer to help make up the WOD for their class. I added a new component today and that was the possibility of a team/partner workout since the students have responded well to the team workouts lately. Strangely enough all three WODs were partner WODs. Another coincidence was that all the volunteers were female.
Here are the three WOD that were created:

"Nancy"
in teams of 2
AMRAP 10 min
10 Lunges
10 Burpees
10 Jumping Jacks
Students alternate exercises so while one works the other rests. This format allows the intensity to remain high during the work intervals. For example Student A does 10 Lunges and when finished Student B immediately does 10 Burpees and so on.

"Linda"
in teams of 2
AMRAP 7 min
6 Burpees
6 Situps
Teammates alternate between exercises but they can't switch exercises until all the reps are complete. The Burpees were the rate limiting factor in this WOD and allowed for a bit of a rest period for the student doing sit-ups.

"Lyttza"
in teams of 2
AMRAP 5 min
8 Mt. Climbers
8 Situps.
Teammates alternate between exercises but they can't switch exercises until all the reps are complete. The Situps were the rate limiting factor in this WOD and allowed for a bit of a rest period for the student doing Mt. Climbers. This wasn't a very good WOD.

4/18/12

Wednesday, April 18

Another fun team workout today.
In Teams of 4
Run 200m
200 Pushups

Run 200m
200 Situps
Run 200m
200 Squats

The whole team runs together but only two members may work on the exercises at a time.

4/17/12

Tuesday, April 17

I was really impressed with all the classes today. The students worked extremely hard tackling this WOD and really pushed themselves. I love team/partner WODs. They really bring out the best.
Warmup
 Agility drills

Focus
None today due to the short period

WOD
in teams of 2
 AMRAP 4 min
40m Shuttle run
Plank Hold

rest 4 minute

Repeat AMRAP

4/16/12

Monday, April 16

Warmup
3x 40' Bearcrawl
     40' Inchworm
      5 Pullups

Focus
Deadlift
Wall Walkups

WOD
In teams of 2
relay 200m run, 400m run, 600m run each
rest 5 min after last team finishes
then
15-12-9
Deadlifts
Wall Walkups
Done as a team not individually

4/9/12

Monday, April 9

Another big turnout after school today. It is a challenge to mix the long-time BuffClass CrossFitters with the brand new additions but I have taught them all in general PE at least so their movement patterns and faults are familiar to me.

Warmup
3 x Pullups 5 to15
      Pushups 10 to 15
      Overhead Squats 10 to 15
      Situps 10 to 15

Focus
Shoulder Press

Lift
Dumbbell Shoulder Press
3 x 5

WOD
8 x 50m sprints done Cops and Robber style
The sprints were done with a partner chasing at 0.5 sec interval behind. If the lead runner, the Robber, crosses the finish line without being caught by the Cop the Cop does 5 Burpees. If the Cop catches the Robber then the Robber does 10 Burpees.

4/5/12

Thursday, April 5

Biggest after-school group ever. Seventeen guys showed up this afternoon and I had to do a major reshuffle of the plan for the day. It was back to basics on everything today and a fun team WOD.

Warmup
3x 10 Pushups
     10 Squats
     10 Situps
     10 Pullups
Make every repetition PERFECT. Not good enough but PERFECT.

Focus
Overhead Squat
Press
Deadlift

WOD
In groups of 4
150 Box Jumps @ 24"
150 DB Presses @ 15#
2x 100m Fireman's Carry



4/4/12

Murph

Some of the OG's have asked about doing "Murph" again for Memorial Day. Who am I to say no. Of course we will do "Murph" in some form. Whether you are just starting out or you've been around the block a few times we will do Murph. If you are interested in a T-shirt here is the link to the official website where you can register and buy a T.

Wednesday, April 4

The annual FitnessGram has reared its ugly head again. I am prepping the students for the yearly pushup, situp, mile run, flexibility, trunk flexion and bod composition tests. After seeing the practice results the past few days I have mixed emotions. I am disappointed that I had only one month to attempt to get these kids back into shape after 2.5 months of little to no physical exercise. I'm disappointed that I do not have a magic wand to wave and make the students fit and I'm disappointed that I can't "make" them all want to workout or appreciate the value of exercise. That being said I was impressed by the running ability of a number of students who have put up some great times despite the fact we have only run a mile or more 3 times this semester. I hope that the bulk of my students pass 5 of the 6 components otherwise they will be back in PE again next year and that means overenrolled classes with 60+ students per period.

WOD
"The Fun Workout"
4 x 400m run
       10 Burpees
       10 Situps
       10 Squats

4/3/12

Monday, April 2

From the after school class

Warmup
2x 40' Duckwalk
     40' Inchworm
     40' Overhead Walking Lunge

Lift
Deadlift
3x5

Focus
Snatch
Overhead Squat

WOD
3 rds
5 Hang Snatch
7 Overhead Squats
9 Pullups

3/30/12

Friday, March 30

Here is a WOD that was created to use the natural surroundings out on the field. We had some dumbbells and not much else. We did have a 8' chain-link fence nearby hence this WOD.

20 Thrusters
5 Fence Climbs(chin over the top)

15 Thrusters
5 Fence Climbs

10 Thrusters
5 Fence Climbs

Making a Shift

Since the demise of a dedicated BuffClass period in school the workouts here will shift to what the general PE classes are doing. They are still doing CrossFit. They are still moving large loads, long distance, quickly but it is only body weight. This is a shift back to the origins of this blog following my PE classes. I will still post the Monday BuffClass WOD and others using weights here and there.

Warmup
3x 5 Pushups
     10 Situps
     15 Mt. Climbers

Focus
Super Slow Squats
4 count down/ 4 count hold/ 4 count up
Do a whole bunch of singles and finish with a set of 5

WOD
Team relays 30m out/30m back
Sprint/ Sprint x 2
Back Pedal/ Back Pedal
Skip/ 12 Jumping Jacks/ Skip
Bearcrawl/ Bearcrawl
Sprint/ 5x spin in place/ Sprint
Roll/ Sprint

3/28/12

Wednesday, March 28


WOD
Tabatas (20 sec work/10 sec rest)
6 rounds
Squats
Pushups

3/26/12

Monday, March 26

Warmup
Leg Swings each leg
-10 straight
-10 kicks
-10 side
5 x 20 second pigeon pose
3 x 5 Pullup
     10 Hollow Rocks

Lift
Deadlift
3x5, 1x15

WOD
3 rounds
200m Plate carry 35/25
15 Plate Press/Push Press behind head

3/24/12

Weekend WOD

I'm modifying this WOD from the CF Games Open 12.5 WOD
3  Pull-ups
6 Barbell Thrusters
6  Pull-ups
9 Barbell Thrusters
9  Pull-ups
12 Barbell Thrusters
12  Pull-ups
15 Barbell Thrusters
15  Pull-ups
18 Barbell Thrusters
18  Pull-ups
21 Barbell Thrusters
21  Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.





I'm suggesting 45-65 pounds for the Thrusters

It's only seven minutes so have fun with it.

3/23/12

3/20/12

Tuesday, March 20

While there isn't a traditional BufClass anymore lots of the students have "service" periods because there aren't any elective classes for them to take. I have a number of them as service workers. They get to workout with the class or I will give them a special workout. This was today's.
WOD
3 rounds
200m 25#Plate carry
25 Squats w/ Plate

For the Plate carry the arms must be locked out overhead while moving. If the elbows begin to bend you must stop your forward movement. For the squats, the plate can be held anyway you like as long as it's not touching the ground.

3/19/12

Monday, March 19

 With the start of the third week of the Spring Semester it appears BuffClass  will no longer be on the schedule as a class. So BuffClass is being reinvented. If you want to get a workout in. Come to the weight room after school on Monday's.


Warmup
3 x 10 Pullups
      10 Squats
      10 Situps
      10 Pushups

Focus
Double Unders

WOD
3 rounds
400m run
20 Wall Ball to 10' mark
20 Box Jumps

3/15/12

Friday, March 16

I made one last attempt to revive BuffClass today. I briefly spoke with the principal and shared the evaluations that the class completed at the end of Fall semester. Keep your fingers crossed.

WOD
5 rounds
3 Bear complexes
- deadlift
- Hang Power Clean
- Front Squat
- Press/PushPress
- Back Squat
- Press/PushPress
50m sprint
Use dumbbells or a barbell and make it a challenge.

3/12/12

Monday, March 12

Warmup
5 min of Double Under practice
5 min of Cartwheel practice

Focus
Overhead Squat

WOD
21-15-9
Overhead Squat
Burpees
from crossfitkids.com

3/9/12

Friday, March 9

CrossFit Games Open WOD 12.3 modified
AMRAP 18 min
15 Box Jumps
12 Push Press
9 Toes to Bar

3/6/12

Wednesday, March 7

    BuffClass to me is like the critically acclaimed TV show that's on the chopping block every season. In the past two days I've had over 20 students come ask me why they don't have BuffClass and my response is to refer them to the principal and tell them it's a money issue.
    Anytime in education you hear the phrase, " It's for the kids" run for the hills. That is educode for Do it for free. I think public education is the only place where it is expected of the employees to provide supplies necessary to do their jobs instead of the company providing them. Teachers aren't independent contractors, just ask my tax man, and yet because "it's for the kids" we are expected to foot the bill ourselves or do without. Enough with my rant, let's get to the WOD.

WOD
Modified from the CrossFit Games Open 12.2
AMRAP 10 min
30 Snatch @ 45#
30 Snatch @ 75#
30 Snatch @ 100#
Max rep snatch @ 120#

Complete all reps at the first level before moving on to the next.
    

3/4/12

Monday, March 5

A new semester starts today and once again no BuffClass. Keep your fingers crossed and hope we get it back.

WOD

AMRAP 10 min
60 Bar Facing Burpees w/ jump over an 8" barrier
30 Overhead Squats @ 45#
10 Pullups

This is a modified WOD from the 2011 CrossFit Games Open workouts, 11.4

3/1/12

Friday, March 2

This knife cuts deep.
As the Spring semester is ready to begin once again I am fighting for the survival of the class. I showed up for a teacher workday and checked Monday's schedule, no BuffClass. I talked to the assistant principal of counseling and was told there wasn't any money for the class. I then spoke to the principal about the class. We will see what happens but this could very well be the end of BuffClass at Fremont. Apparently there are lots of changes in store at Fremont with the new school opening next year and I don't know what will happen to BuffClass. Hopefully things will turn out for the best next week. Keep your fingers crossed.


WOD

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


2/28/12

Wednesday, February 29

Happy Leap Year Day!

Practice Cartwheels for 10 min

WOD
AMRAP 3min
5 Cleans
20 Double Unders
rest 2 min
Repeat 2 more times

2/26/12

Monday, February 27

CrossFit Games Open WOD #1
AMRAP 7 minutes
Burpees

Here is a How To from games.crossfit.com


Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

2/24/12

Friday, February 24

WOD

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps
rest 2 min

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps
rest 2 min

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps

2/21/12

Wednesday, February 22

Practice cartwheels for 10 minutes
then
21-15-9
Deadlift @ 70% of 1 RM
Pushups

2/20/12