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