Warmup
2 rounds of regular warm-up (I promise to give you time today)
THEN 5! TTB and strict pullups (use a band if required) for additional warm-up
WOD:
6 Rounds of:
15 DB swings (55/35)
10 Ring dips
5 burpees
For time
This may need to be run in heats due to the lack of equipment (rings) so come early and get warmed up early if you need to be in an earlier heat!
THEN (time permitting or on your own time- please note on whiteboard)
Re-test: 400m sprint for time
Tuesday, May 31, 2011
"Know your limits - CRUSH THEM!"
Tomorrow, June 1st starts the 5K double under challenge.
The first person to 5,000 double-unders - WINS
Write your name and log your current number on the whiteboard in Halsey.
Double-unders in a WOD DO NOT COUNT.
Double-unders in your warmup may count
Happy Jumping!
WOD:
"Annie"
50-40-30-20-10
Double-unders
Abmat sit-ups
For time!
Double under tutorial:
Mobility WOD for lower legs (you will need it):
Monday May 30, 2011
This week's schedule:
Monday - no wods
Tuesday - 0830, 1630
Wednesday - 0530, 0830, 1630, 1830 (beginners class)
Thursday - 0530, 0830, 1630
Friday - 0830
Saturday - MURPH at 0900
Monday - no wods
Tuesday - 0830, 1630
Wednesday - 0530, 0830, 1630, 1830 (beginners class)
Thursday - 0530, 0830, 1630
Friday - 0830
Saturday - MURPH at 0900
Friday May 27, 2011
Good news and Bad news...
Bads news is - Halsey gym is unavailable tomorrow morning due to a safety standdown. AND it will probably be raining. So this pushes us into the weight room for our WOD. Unfortunately we can't have kids in there, but maybe you mommies can work something else out among yourselves like you have in the past?
Good news is - I am not cancelling the class! YAY!
***Grab our boxes for the step-ups, and wallball of your choice from across the street and then meet in the Halsey weight room***
Warm-up
500m Row
then as much of the regular warm up as is feasible in the weight room.
WOD:
21-15-9
For time of:
Power Clean (85/65)
Wallball (20/14)
Weighted step-ups (with your wallball) (20/24)
Bads news is - Halsey gym is unavailable tomorrow morning due to a safety standdown. AND it will probably be raining. So this pushes us into the weight room for our WOD. Unfortunately we can't have kids in there, but maybe you mommies can work something else out among yourselves like you have in the past?
Good news is - I am not cancelling the class! YAY!
***Grab our boxes for the step-ups, and wallball of your choice from across the street and then meet in the Halsey weight room***
Warm-up
500m Row
then as much of the regular warm up as is feasible in the weight room.
WOD:
21-15-9
For time of:
Power Clean (85/65)
Wallball (20/14)
Weighted step-ups (with your wallball) (20/24)
Thursday, May 26, 2011
Warmup:
1-2 rounds of the standard warm up
5 mins of foam rolling to angry bits
WOD:
1 min: Lateral Ball Slams (20/14)
2 min: Burpees! YAY BURPEES!
3 min: DB swings (65/45) to above parallel only - not above head
4 min: Air squat - butt to wall ball
5 min: Double Unders
4 min: Air Squats - butt to wall ball
3 min: DB swings (65/45) to above parallel only - not above head
2 min: Burpees!
1 min: Lateral Ball Slams (20/14)
For total reps
1-2 rounds of the standard warm up
5 mins of foam rolling to angry bits
WOD:
1 min: Lateral Ball Slams (20/14)
2 min: Burpees! YAY BURPEES!
3 min: DB swings (65/45) to above parallel only - not above head
4 min: Air squat - butt to wall ball
5 min: Double Unders
4 min: Air Squats - butt to wall ball
3 min: DB swings (65/45) to above parallel only - not above head
2 min: Burpees!
1 min: Lateral Ball Slams (20/14)
For total reps
Tuesday, May 25, 2011
Warm-up:
Coach-Led
WOD:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Coach-Led
WOD:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Tuesday, May 24, 2011
Warm up-
Regular Warm up plus "W" and sidelying External rotation exercises from the rotator cuff warmup.
External rotation with light dumbbell or no weight
W exercise
Mobility - coach lead
Front rack positioning prep
Cash-in
30 reps with light weight or PVC of front squat with hands to horizon and weight resting on shoulders
WOD:
5-5-5 Front Squat - Build to heavy 5
THEN
For QUALITY:
1-2 sets for ladies
2-3 sets for gentle men
of:
10 regular pushup to abmat
10 wide hand placement pushups to abmat
10 diamond pushups
10 Lateral pushups
30 V sit-ups
Regular Warm up plus "W" and sidelying External rotation exercises from the rotator cuff warmup.
External rotation with light dumbbell or no weight
W exercise
Mobility - coach lead
Front rack positioning prep
Cash-in
30 reps with light weight or PVC of front squat with hands to horizon and weight resting on shoulders
WOD:
5-5-5 Front Squat - Build to heavy 5
THEN
For QUALITY:
1-2 sets for ladies
2-3 sets for gentle men
of:
10 regular pushup to abmat
10 wide hand placement pushups to abmat
10 diamond pushups
10 Lateral pushups
30 V sit-ups
Monday May 23, 2011
Warmup:
2 Independent rounds of the regular warm-up
Coaching:
Sumo Deadlift High-Pull with empty bar
Collect Equipment:
-Body pump weight with appropriate weight (or regular bar with weight for the stronger or psycho tall people)
-Risers to raise weights to appropriate height
WOD:
"Lucky to be alive"
7 min AMRAP of
7 SDHP(75/55)
7 Bar-facing Burpees
Skill Work:
10 mins of work on your next level of pullups
Then find your CTB pullup (which band color works best for you?)
How to take care of hand calluses:
I personally prefer a callus grater similar to a pedi-egg to remove callus buildup. You can find a Revlon brand at the NAF Atsugi Exchange when they are in stock that works wonders. Sorry guys - they are pink. Leave them in your shower to use when your hands are softer from the warm water. Remove the excess, but not ALL your callus.
2 Independent rounds of the regular warm-up
Coaching:
Sumo Deadlift High-Pull with empty bar
Collect Equipment:
-Body pump weight with appropriate weight (or regular bar with weight for the stronger or psycho tall people)
-Risers to raise weights to appropriate height
WOD:
"Lucky to be alive"
7 min AMRAP of
7 SDHP(75/55)
7 Bar-facing Burpees
Skill Work:
10 mins of work on your next level of pullups
Then find your CTB pullup (which band color works best for you?)
How to take care of hand calluses:
How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.
I personally prefer a callus grater similar to a pedi-egg to remove callus buildup. You can find a Revlon brand at the NAF Atsugi Exchange when they are in stock that works wonders. Sorry guys - they are pink. Leave them in your shower to use when your hands are softer from the warm water. Remove the excess, but not ALL your callus.
Friday, May 20, 2011
**THERE WILL BE A 1000 SATURDAY WOD!! Hope to see you there!
WODAMRAP in 10 minutes
10 Wall Balls (20/14)
15 Sit-ups
20 Box Jumps
100M sprint
________________
MOBILITY WORK - hip flexors, quads, hips, etc. - you name it - stretch it out...Foam rollers too! Awesome work this week :)
Thursday, May 19, 2011
WOD
"Jeremy"
21-15-9
Overhead Squat (95/65)
Burpees
__________
Feat of Strength: Bench Press 5-5-5
__________
FOR A GOOD LAUGH CHECK THIS OUT!!
http://www.youtube.com/watch?feature=player_embedded&v=f89aubh82f0
"Jeremy"
21-15-9
Overhead Squat (95/65)
Burpees
__________
Feat of Strength: Bench Press 5-5-5
__________
FOR A GOOD LAUGH CHECK THIS OUT!!
http://www.youtube.com/watch?feature=player_embedded&v=f89aubh82f0
Wednesday, May 18, 2011
WOD
Tabata Something Else
Complete 32 total intervals of 20 seconds work / 10 seconds rest of the following 4 exercises (8 intervals of each exercise):
- Bottom to bottom squat - that means rest at the bottom! (advanced scale up to OHS w/ PVC)
- Sit-ups against wall w/ medicine ball (touch ball to floor at the bottom and throw against the wall at top)
- Back extensions (supermans)
- Mountain climbers (count each step as a rep)
Then run 400m - there is NO rest between exercises.
For each exercise, record the round in which you achieved the LOWEST number of reps. Score will be the total of your LOWEST numbers divided by your 400m time. For example, if the lowest number of reps you do for each exercise is 10 and you run 400m in 2:00; your score is 40/2 = 20. If you were to run a 1:30; your score is 40/1.3 = 31. Big number/small number = highest score!
------------------------------------------
Mobility Work: 5-10 minutes of hip work (coach's choice for stretches/rollers, etc.) followed by 5-10 minutes of rotator/shoulder work (w/ bands). This is part of the WOD; try not to blow it off.
Tabata Something Else
Complete 32 total intervals of 20 seconds work / 10 seconds rest of the following 4 exercises (8 intervals of each exercise):
- Bottom to bottom squat - that means rest at the bottom! (advanced scale up to OHS w/ PVC)
- Sit-ups against wall w/ medicine ball (touch ball to floor at the bottom and throw against the wall at top)
- Back extensions (supermans)
- Mountain climbers (count each step as a rep)
Then run 400m - there is NO rest between exercises.
For each exercise, record the round in which you achieved the LOWEST number of reps. Score will be the total of your LOWEST numbers divided by your 400m time. For example, if the lowest number of reps you do for each exercise is 10 and you run 400m in 2:00; your score is 40/2 = 20. If you were to run a 1:30; your score is 40/1.3 = 31. Big number/small number = highest score!
------------------------------------------
Mobility Work: 5-10 minutes of hip work (coach's choice for stretches/rollers, etc.) followed by 5-10 minutes of rotator/shoulder work (w/ bands). This is part of the WOD; try not to blow it off.
Tuesday, May 17, 2011
WOD
4 rounds for time:
10 second Handstand hold
15 DB Squat cleans (40/25)
20 Push ups
100M Farmer's Carry (35plates/25plates)
_______________
Skillwork: Overhead Squat 3-3-3-3-3 (find a wt you are comfortable for say... 21 reps, hint hint!)
4 rounds for time:
10 second Handstand hold
15 DB Squat cleans (40/25)
20 Push ups
100M Farmer's Carry (35plates/25plates)
_______________
Skillwork: Overhead Squat 3-3-3-3-3 (find a wt you are comfortable for say... 21 reps, hint hint!)
Monday, May 16, 2011
WOD
"Jackie"
1000M Row
50 Thrusters (45/30)
30 Pull-ups
FOR TIME
________________
Feat of Strength: 15 Double-tire Box Jumps (NOT timed)
"Jackie"
1000M Row
50 Thrusters (45/30)
30 Pull-ups
FOR TIME
________________
Feat of Strength: 15 Double-tire Box Jumps (NOT timed)
Friday, May 13, 2011
Hey all of our awesome CFers...one thing we have been noticing is that we are not spending enough time warming up. As I am sure you have seen on some CF T-shirts, "Our warm-up is your work-out" - so make it worth while; you should be breaking a sweat during your warm-up. We need to remember the purpose of our warm-up. A few things to keep in mind during a warm-up:
* Get your heart rate up (run, row or do some double unders)
* Do some mobility work (Samson stretch, get the foam rollers out, hold some deep squats, shoulder pass-throughs, the rotator cuff warm-up... to name a few)
* Dynamic movements to start triggering some muscle memory (Burgener warm-up, dynamic push-ups, overhead squat with PVC, kipping pull-ups, etc.)
Please take the time to put a little more effort into your warm-ups to prevent injuries and prepare you for a better WOD! Please ask us if you have any questions about the movements listed above.
* Get your heart rate up (run, row or do some double unders)
* Do some mobility work (Samson stretch, get the foam rollers out, hold some deep squats, shoulder pass-throughs, the rotator cuff warm-up... to name a few)
* Dynamic movements to start triggering some muscle memory (Burgener warm-up, dynamic push-ups, overhead squat with PVC, kipping pull-ups, etc.)
Please take the time to put a little more effort into your warm-ups to prevent injuries and prepare you for a better WOD! Please ask us if you have any questions about the movements listed above.
WOD
10 Rounds for time:
100M Run
5 Burpees
10 Supermans
Thursday, May 12, 2011
WOD
50 Double Unders
10 HSPUs
25 Box Jumps
50 DB Swings (35/25)
75 Push-ups
50 Goblet Squats (35/25)
25 Pull-ups
10 Jumping Lunges
50 Double Unders
________________________
Skillwork: Deadlift 5-5-5-5-5
50 Double Unders
10 HSPUs
25 Box Jumps
50 DB Swings (35/25)
75 Push-ups
50 Goblet Squats (35/25)
25 Pull-ups
10 Jumping Lunges
50 Double Unders
________________________
Skillwork: Deadlift 5-5-5-5-5
Wednesday, May 11, 2011
WOD - CF Games Open WOD 11.5 (scaled)
AMRAP 20
5 Med Ball cleans (20/14)
10 Toes to bar
15 Wall balls
---------------------
Feat of Strength: 10 Wall climbs for time
AMRAP 20
5 Med Ball cleans (20/14)
10 Toes to bar
15 Wall balls
---------------------
Feat of Strength: 10 Wall climbs for time
Tuesday, 10 May, 2011
WOD
10 Burpees, 1 Single-arm DB swing (per arm) (30/10)
9 Burpees, 2 Single-arm DB swings (per arm)
8 Burpees, 3 Single-arm DB swings (per arm)
7 Burpees, 4 Single-arm DB swings (per arm)
6 Burpees, 5 Single-arm DB swings (per arm)
5 Burpees, 6 Single arm DB swings (per arm)
4 Burpees, 7 Single-arm DB swings (per arm)
3 Burpees, 8 Single-arm DB swings (per arm)
2 Burpees, 9 Single-arm DB swings (per arm)
1 Burpee, 10 Single-arm DB swings (per arm)
For time
10 Burpees, 1 Single-arm DB swing (per arm) (30/10)
9 Burpees, 2 Single-arm DB swings (per arm)
8 Burpees, 3 Single-arm DB swings (per arm)
7 Burpees, 4 Single-arm DB swings (per arm)
6 Burpees, 5 Single-arm DB swings (per arm)
5 Burpees, 6 Single arm DB swings (per arm)
4 Burpees, 7 Single-arm DB swings (per arm)
3 Burpees, 8 Single-arm DB swings (per arm)
2 Burpees, 9 Single-arm DB swings (per arm)
1 Burpee, 10 Single-arm DB swings (per arm)
For time
Monday, May 9, 2011
WOD
3 rounds for time:
9 ring dips
15 push presses (75/45)
21 front squats (same wt)
400M run
------------
Skillwork: Overhead squat 3-3-3-3-3
3 rounds for time:
9 ring dips
15 push presses (75/45)
21 front squats (same wt)
400M run
------------
Skillwork: Overhead squat 3-3-3-3-3
Friday May 6, 2011
Pleas vote on what times you would like to WOD! ------------------------------------------------>>>>>
There is not a formally coached WOD in Atsugi tomorrow. Come in on your own time.
WOD:
Deadlift 5-5-5-5-5
(If you are not proficient at deadlifting without a coach, please do not do this part of the wod)
and/or
Row 5K
No Saturday WOD this week
There is not a formally coached WOD in Atsugi tomorrow. Come in on your own time.
WOD:
Deadlift 5-5-5-5-5
(If you are not proficient at deadlifting without a coach, please do not do this part of the wod)
and/or
Row 5K
No Saturday WOD this week
Thursday, May 05, 2011
Rotator Cuff Warm UP
THEN,
WOD:
3 Rounds for time of:
3 Muscle ups
800m run
OR
3 Rounds for time of
9 Chest to bar pullups
9 Diamond push-ups
800m run
Skill work:
Athletes choice x 8 mins
Pistols, or consecutive box jumps, or burgener warm up
THEN,
WOD:
3 Rounds for time of:
3 Muscle ups
800m run
OR
3 Rounds for time of
9 Chest to bar pullups
9 Diamond push-ups
800m run
Skill work:
Athletes choice x 8 mins
Pistols, or consecutive box jumps, or burgener warm up
Housekeeping
Just some nice reminders ;)
1. Please make sure to clean off your weights before returning them to the weight room. No grass! It's like camping - they should never know we were there.
2. Return ALL equipment to their "homes". Do not leave out ab mats or jump ropes.
3. If you participate in the 0530 class - you WILL eat something before class. It doesn't have to be a lot, but something. No exceptions. You too 0830 class.
4. It's getting hotter out! Make sure you are wearing appropriate clothing, bug spray, sunscreen, and water. (I got a sunburn on Saturday during out Easter egg hunt WOD!)
5. Unless you are a coach, do not coach. If you see something unsafe that you feel the coaches do not see, please let a coach know quietly to the side. We may be ignoring some things on purpose.
6. You may whine about burpees - but it only makes us program more burpees!
7. Make the newbies welcome! Say hi! Introduce yourself! Remember how it felt to be new?
8. Be aware of where you are standing in the weight room. Stay out of the way of other people lifting in there.
1. Please make sure to clean off your weights before returning them to the weight room. No grass! It's like camping - they should never know we were there.
2. Return ALL equipment to their "homes". Do not leave out ab mats or jump ropes.
3. If you participate in the 0530 class - you WILL eat something before class. It doesn't have to be a lot, but something. No exceptions. You too 0830 class.
4. It's getting hotter out! Make sure you are wearing appropriate clothing, bug spray, sunscreen, and water. (I got a sunburn on Saturday during out Easter egg hunt WOD!)
5. Unless you are a coach, do not coach. If you see something unsafe that you feel the coaches do not see, please let a coach know quietly to the side. We may be ignoring some things on purpose.
6. You may whine about burpees - but it only makes us program more burpees!
7. Make the newbies welcome! Say hi! Introduce yourself! Remember how it felt to be new?
8. Be aware of where you are standing in the weight room. Stay out of the way of other people lifting in there.
Wednesday, May 4, 2011
Complete as many rounds and reps as possible in 8 minutes of:
Pull-ups x 5
Wallball (20/14) x 10 reps
SlamBall (20/14) x 15 reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (55/35)
30 Box Jumps
40 Air Squats
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Score is total rounds plus any additional reps
Pull-ups x 5
Wallball (20/14) x 10 reps
SlamBall (20/14) x 15 reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (55/35)
30 Box Jumps
40 Air Squats
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Score is total rounds plus any additional reps
Tuesday, May 3, 2011
WOD:
Part A
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Part B
Mandatory Mobility WOD
(or your on double secret probation):
Accumulate 8 mins in a full squat position (without shoes optional)
Accumulate 3 mins on each side of hip extension stretch with foot up on wall
Accumulate 3 mins of Butterfly stretch against wall for inner thigh mobility
Part C
If you have not found your max box jump height yet - find it
If you have not done your 2 min dip test - do it (after you do part A)
Monday, May 2, 2011
WOD:
Five Rounds of:
20 Steps Walking Lunges with Dumbbells
6 bleacher wall climb - overs (up and over the front wall of the bleachers- both feet must touch)
10 Alternating dumbbell rows from pushup position (total - use same dumbbells from lunges- get as horizontal as possible – keep torso rigid and glutes engaged)
30 Double-Unders
USA peeps - there is NO WAY you did every usa wod yet - go back each day until you find the first one you haven't done yet. - That's your WOD today.
*****
Feat of Strength:
What is the highest height you can box jump?
*****
Re-test: Max ring dips in two minutes from February 14, 2001
*****
Mobility WOD:
Time permitting find a buddy for foam rolling your gastoc muscles of your calf. Lacrosse ball to plantar fascia and to anterior tibialis at the front of your shin.
Five Rounds of:
20 Steps Walking Lunges with Dumbbells
6 bleacher wall climb - overs (up and over the front wall of the bleachers- both feet must touch)
10 Alternating dumbbell rows from pushup position (total - use same dumbbells from lunges- get as horizontal as possible – keep torso rigid and glutes engaged)
30 Double-Unders
USA peeps - there is NO WAY you did every usa wod yet - go back each day until you find the first one you haven't done yet. - That's your WOD today.
*****
Feat of Strength:
What is the highest height you can box jump?
*****
Re-test: Max ring dips in two minutes from February 14, 2001
*****
Mobility WOD:
Time permitting find a buddy for foam rolling your gastoc muscles of your calf. Lacrosse ball to plantar fascia and to anterior tibialis at the front of your shin.
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