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