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