Wednesday October 1 2014

Swimming starts today!! Please bring $5.50 for today as we will having a lesson. 

Prep
Quad/ IT band smash 
2x
30 Flutter kicks 
20 Wall slides 
10 Beat swing 

Strength 
Gymnastics skill work 

Conditioning 
Swim 400m for time 

Recovery 
Hot tub 

I plan to have us heading into the pool at exactly half way through the class so you will have about 5 min to change.  I would like to get the conditioning WOD finished up each day by about 5 min to the end of class.  You can stay and enjoy the hot tub for longer if you'd like but some of you may need to shower etc.  

Tuesday September 30th 2014

Monday September 29th 2014

Get ready for some swimming this week! Wednesday's we will spend a bit of time in the gym warming up and working on gymnastics, then we will head to the pool for a swimming WOD.  Do not be scared! Most of us are pretty novice swimmers and we can all learn together.  For those of you following the programming as prescribed, Wednesday's are going to be an active recovery day, so our weeks will look like this, two on, one active recovery day, three on, Sunday's off.  I am really looking foreword to adding a new element into our training. Greg Glassman suggests we "learn and play new sports" so I hope you will all embrace this the same way we embrace any other new skill in the gym!

Prep
Run 400m 
5 min AMRAP
30 second handstand hold 
20 sit ups - No rounding your back 
10 air squats 

Strength 
Back squat 3x5 - Go up 5# from last week 
Strict press 3x5 - go up 2.5# from last week 

Conditioning 
5 Rounds
20 Walking lunges 
10 Toes to bar 
1 Rope climb 

Recovery 
Walk 400m 
Int/Ext rotation 
Couch stretch 

BEST of luck to Tony and Danielle this weekend!! They are tackling the Spartan Beast this weekend for there well earned Spartan Trifecta!! The beast is a 22km obstacle run.... we know the Radvak's will do us proud!!

Prep
5 min AMRAP 
Run 200m 
10 Superhero complex 
5 Beat swings 


Strength 
3x max T2B
3x Max Pistols 

Conditioning 
"Christine" 
3 RFT
Row 500m 
12 Body weight deadlift 
21 Box jumps 

Recovery 
Row 500m at an easy pace 
Hollow body x 3x 1min 
Bretzle 

Friday September 26th 2014

Prep
50 double unders 
Burgner warm up 
10x Med ball clean to reverse med ball toss

Strength 
Power cleans 5x3 + 5# from last week 
Max rep chin ups x 3 

Conditioning 
10! 
Wall balls 
Push ups 

Recovery 
Walk 400m 
Group stretch 

Thursday September 25th 2014M

I have been talking with Adam about adding some swimming to our programming.  He is game for it, and we could even include some lessons.  It will be $3 per time we swim, unless we get a lesson, then it will just be the full drop in rate.  I was thinking we could add in some swimming to replace running.  Who knows maybe some of you may like it! I am thinking one lesson a month, we can work on some skills for a few weeks and continue to get some help if needed.  If you absolutely will not swim I need to know, I don't want to waste my time setting this up if no one is interested.  

Prep
3x 
250 m Rowing technique 
10 Lunge complex 
10 Push ups 

Strength 
Back Squat 3x5 - Same as Monday 
Bench press 3x5- Add 2.5# to last week 

Conditioning
5 Rounds for calories 
Row 90 seconds 
Rest 90 seconds  

Recovery 
Row 500m at an easy pace 
50 Back extensions 
Pec smash 

Wednesday September 24th 2014

Prep
Shoulder mobility 

3 Rounds
2 TGU per side 
5 KB Windmills per side 
10 Hand to hand swing 

Strength 
10 min Gymnastic work 

Conditioning 
5 RFT
10 KB Snatch R
200m Carry  RH- switch at the 100m mark 
10 KB Snatch L 
200m Carry  LH switch at the 100m mark 
20 Box jump 

Recovery 
Pec smash 
3x 1 min Hollow body 

Tuesday September 23rd 2014

Prep
3x 
20 Banded good mornings 
20 Plank taps 
200m Run 

Strength 
Deadlift 5RM + 5-10 to last week 
Max strict pull ups x3 

Conditioning 
Run 400m 

21-15-9 
Pull ups 
Burpees 

Run 400m 

Recovery 
Walk 400m 
40 GHD sit ups 
Thread the needle 
Journal 

Monday September 22 2014

Prep
500m row 
Burgner warm up 
Skill transfer exercises 
3 postion snatch 

Strength 
Back Squat 3x5 + 5# from last week 
Strict press 3x5 +2.5 # from last week 

Conditioning 
6 Rounds for max load 
1 Snatch 
1 Hang Snatch 
1 Snatch Balance 

*automatic 25 burpee penalty if bar is dropped during the complex 

Recovery 
Journal todays results 
Couch stretch 2 min per side 
50 Wall slides 

Prep
10! 
Shuttle runs
Jump lunges 
Sit ups 

Strength
20 min to work on gymnastics skills
Rope climb, HSPU, Pull ups, pistols etc  

Conditioning 
9 min AMRAP
3 Jerk 95/135 *not from rack 
6 Burpees 
9 KBS 35/50 

Recovery 
legs up wall/ groin stretch 

Friday September 18th 2015

Social WOD tonight at 6:00- It will not be the same as the main WOD

Prep 
10 rounds 
1 Med ball clean 
1 Reverse Med ball toss
1 sprint to med ball 

Burgner warm up 

Strength 
Power Cleans 5x3 - add 2.5#'s to last week 
Max rep chin ups x3 

Conditioning 
For time;
Run 800m 
80 doubles 
8 Muscle ups 
Run 400m 
40 doubles 
4 Muscle ups
Run 200m 
20 doubles
2 muscle ups 

Recovery 
Walk 400m 
Bretzle 
Journal 

Thursday September 18th 2014

Just a reminder that we will be having a little "see you again soon" bash for Forrest on Friday night.  We will start off with a fun little WOD and then maybe head out for dinner or some drinks if anyone is interested.

Prep
Shoulder mobility 
5 min AMRAP
"Cindy" 

Strength 
Back Squat 3x5 
Bench Press 3x5 * add 2.5 # from last week 

Conditioning 
"Air Force"
For time; 
20 Thrusters 
20 Sumo Deadlift to high pull 
20 Push Jerk 
20 Overhead Squat 
20 Front Squat 

* Perform 4 burpees at the top of each minute 

Recovery 
Walk 400m 
Couch Stretch 2 min per side 
Leg up rig 

Wednesday September 17th 2014

Below is an awesome (but lengthly) video with Kelly Starett on human movement and how to improve it.  If you have the time give it a watch! 

Prep

T spine mobility 

Coach's choice dynamic 

Burgner Warm up 

3 Position Snatch 

Strength

10 Min EMOM

1 Snatch +1 Hang Snatch+ 1 Snatch Balance 

Conditioning 

Partner WOD!

Partner 1- Row 250m 

Partner 2- Power Snatch 65/95 

Recovery 

Row 500m at an easy pace 

Banded shoulder stretches 

Bretzle 

Tuesday September 16th 2014

We are looking for a photographer to gather some fresh CFPC shots for our website! If you are interested please let me know.  We are willing to trade memberships for photography services! 

Prep
10 reps of each 
Superhero complex
Inch worm 
High kicks per side 
Shuttle runs at a quick pace 

Strength 
Deadlift - Add 10# to last weeks 5RM
Max Strict pull ups x3 

Condiitoing 
8 Min AMRAP
5 DB/ KB Thrusters 
50m Sprint with quick COD 

Recovery 
Couch Stretch 2 min per side 
Journal 
Walk 400m 

Monday September 15th 2014

Prep
Light roll of quads/ IT band 
Super hero complex x10 

10 min Death by double unders (10,20,30...) 
* do un broken for extra challenge 
* 5 hollow rocks for every missed round 

Strength 
Back Squat 3x5 * Go up 5# from last week 
Press 3x5 *go up 2.5# from last week 

Conditioing 
10 min Death buy Pull ups
*Do un broken for an extra challenge 
* 5 Burpees for every missed round 

Rest 2 min 

10 Min Death by Push ups 
* 5 burpees for every missed round 

Recovery 
Alexander shoulder stretch 
40 GHD sit ups 
Journal 

Prep
Shoulder mobility 
5 min AMRAP
200m run 
5 Wall balls
5 Scap pull ups
5 Side plank = hip tap 


Strength 
Muscle ups/ Ring dips  3x5 

Conditioning 
3 RFT
Run 400m 
30 Wall ball shots
20 Pull ups 
10 Burpees


Recovery 
Row 500m at an easy pace
legs up pull up rig 2 min per side 
30 second side plank per side 

Friday September 12 2014

Prep
Pec smash- boobell
Run 800m 
Burgner warm up 

Strength 
Power Clean 5x3 at the same weight
Max Chin ups 5x3 

Conditioning 
4 min AMRAP
2 Clean and jerk 105/155
6 Box Jump 

Rest 2 min

4 Min AMRAP
6 Deadlift 105/155
12 Lateral hops


Recovery 
Walk 400m 
20 GHD back extensions 
Bretzle 

Thursday September 11 2014

Prep 

Ankle mobility/ bottom squat prep 

5 min AMRAP 

5 Push ups 

5 air squat 

5 pull ups

Strength 

3x5 back squat -all at same weight 

3x5 bench press - all at same weight 

Conditioning

250m row x 10

Rest the time it takes you to row . if you are in partners rest the time it takes your partner to row. Record slowest row time 

Recovery

Pec smash with boobell 

Couch stretch 2 min per side 

Wednesday September 10th 2014

Prep
Light roll of legs 
5 Min AMRAP
5 Toes to bar 
10 Wall balls 
15 doubles 

Strength 
3x5 Strict HSPU
3x5 Kipping HSPU Def
3x5 Static HSPU Hold 

Conditioning 
30-20-10
Double unders 
Burpees 
Sit ups 

Recovery
3x Plank 1 min  
Calf smash 
Ankle/calf mobility 

Tuesday September 9th 2014

Prep
Sleeper stretch- 2 min per side
2x
10 shuttle runs 
10 plank + foot tap 
10 halting deadlift 

Burgner warm up 

Strength 
Deadlift 5x5 work up to a 5RM
Max Strict pull ups x3 

Conditioning 
10 min EMOM
1 Hang snatch + 2 OHS 
75/115

Recovery 
Row 500m at 2:05-2:15 pace 
40 GHD sit ups 
Bretzle 

Monday September 8th 2014

Congratulations to our Super Spartan Survivors! Way to make CFPC proud you guys!!

We had an awesome turn out for the CrossFit Total on Friday, there was some major improvements and PR's around the gym, it was awesome to be a part of! Be sure to keep those numbers handy, we will be using them a lot this cycle and you will want to know where you started out so when we re test you can see all your hard work pay off.

Prep

Botttom squat prep 

5!

Sit ups 

Burpees 

Shuttle runs 

* Dive and drive out of burpees into shuttle runs 

Strength 

Pause Squats with a 3:2:1 Tempo 

3x5 at 50% 

Conditioning 

10-9-8-7-6-5-4-3-2-1

Press @ 65%

100m Sprint 

Recovery

Walk 400m  

25 side lying int/ext rotation per side 

Double bully stretch with a buddy 

Saturday September 6th 2014

Prep
Coach's choice dynamic 
5 Min AMRAP
5 Wall balls 
5 CTB
5 Push ups 

Strength 
Split Jerk 
5x3 

Conditioning 
10 Min EMOM
1 Hang squat clean + 2 front squat 
75/115

Recovery 
Row 500m 
Banded shoulder stretches 
Group stretch 

Friday September 5th 2014

Our Kids program starts up again today! I am excited to see all the kiddos after a summer off! 
We have a social WOD tonight (Friday) as well starting at 5:30 ish, feel free to stop in whenever it works for you.  We are hoping to try out a few of the WOD's from the Team series, and there are a few extra beers kicking around.  

Prep
Coach's choice dynamic 
Barbell complex 
5 Deadlift 
5 Hang clean 
5 Press
5 Back squat 

Strength 
"CrossFit Total"
3 Attempts to find a Max 
Back squat 
Shoulder press 
Deadlift 

Score is the total of three max lifts 

Recovery 
Group stretch 

Kids 
Skill
What is fitness? Write your ideas on the whiteboard 

Warm up 
Animal crawls 
Movement review 


WOD
6 Min AMRAP 
6 Air Squat 
6 Burpees
6 Monkey hangs 

Game 
Musical Medicine ball 

Cool down 
What are your goals? 

Thursday September 4th 2014

I was having a conversation today with a high school coach about the greatest things we can teach our young athletes.  Body control, midline stability, mechanics etc.  After a few minutes of discussion we got onto the topic of being coachable.  To me, the greatest lesson we can teach our youth is to be receptive to coaching. Instead of nodding like they are listening to what we say- when really it is just to get us off there back- how can we teach kids to be coachable? Because truley- this is what makes a great athlete.  We can take the greatest athletes in the world, but if they can not listen to instruction - there talent is wasted.  John Welbourn drilled this into our heads at my recent CrossFit seminar and believe me if we could not repeat what he said to us- mid workout, mid sprinting drill -mid lying on the floor with a shortness of breath- we didn't hear the end of it.  I believe coaching is not just about teaching movements, it is about developing athletes as a whole.  This does not  stop at kids- some of the least coachable people I have run into have been adults. Typically we are protecting our ego when we shy away from taking advice.  My favourite quote and one that I love by is "The more I know, the more I realize I know nothing at all."  CrossFit is a lifestyle; the workout, your nutrition and mental preparation.  Check out some tips HERE on how to build a relationship with your coach, you will be surprised how much success this will bring to your whole life! 

Prep
IT band Mobility 

6 min AMRAP
5 Beat swings (rings or bar)
10 push ups 
20 double unders 

Strength 
Floor press 
Mechanics and proper execution.  
5x1
*We have the CrossFit total tomorrow so please don't go all out.  

Conditioning 
5 min row for calories
4 min shuttle runs /200m run depending on the weather! 
3 min max double unders 
2 min sit ups 
1 min hollow hold 

Recovery 
Walk 400m 
40 wall slides 
Pec/Tricep smash 

Wednesday September 3rd 2014

Prep
3x
250 m row 
10 Med ball cleans
30 second bottom squat position 

Burgner Warm up 

Strength 
Power Cleans 
5x3

Conditioning 
12 Min Ladder 
Chin ups 
Front Squat @ 75% of final set of above 
1,1,2,2,3,3,4,4,5,5 etc until the time cap is reached 

*Not from rack  

Recovery 
5 min row 
Bicep smash 
Couch stretch 2 min per side 

Tuesday September 2 2014

I have been really lenient with open gym time throughout the summer.  I know our schedules kind of go out the window in the summer months and and its hard to make it to class. Now that September is here open gym is limited to Saturday's from 10-12 and some Friday afternoons if I can get some help with coaching. No other CrossFit gym in the history of ever has had as much open gym time as us; the reason being is coming in and doing the WOD on your own is NOT what CrossFit is- CrossFit is community based fitness done under the eye of a coach.  There are a few of you that have specific accessory work that has been perscibed to you or have made special arrangements with me to use the gym outside of class and that is just fine- but tho those of you that do not have arrangements please keep your workout time to inside the class schedule.  I spend HOURS each week on programming, your coach's put a tone of effort into coaching- get to class and listen up so we can help you all reach your goals!

This next cycle is all about getting STRONG. I can not emphasize the importance of journaling, if I ask you what you did last week and you can not answer... just don't let that happen.  

Prep
Focused hip mobility seen here
Dead bug progression 1- 1 min 
10 inch worm 
10 Athletic Burpees 
Seated sprint 

Strength 
Max strict pull ups 
x3 

Conditioning 
10 Min AMRAP
1 Deadlift 205/305 
200m Sprint 

Recovery 
Walk 400m 
50 Banded good mornings 
Bretzle 2 min per side