CFCA Newbie Len..mastering the full extension box jump.
Warm-up
Instructor led Warmup
Skills
Pull-up Progression
WOD
Reps of 50, 40, 30, 20, 10
Air Squats
Push-ups
Ring Rows
Mod 1= Reps of 35,25,15,5
Freshies= Reps of 25,15,10,5
Challenge
1000 meter row
We are having an open gym today from 3-5pm. Come by and climb, learn the slackline.. or work on skills, lifts etc. We will be having these semi regularly on Sundays so keep an eye out on the blog or facebook to know what hours I’ll be there. As the weather turns and the trails defrost we will probably have Sunday morning CFCA Trail runs as well.
Meg
Warm-up
7 min Double Unders Practice
Strength
Press X 3
WOD
7 rounds for time of
15 Double Unders
15 Med Ball Clean to WallBall
RX= 20/14#
Mod 1= Double Unders to Box Jumps
Freshies= 6 rounds 100 Single Unders and 10 Wall Balls
*we have some visitors from Paleotrition (our coco water supplier) coming to join us for the team workout on Saturday. We are going to make the team workout run a little shorter than usual so we have time to chat with them after class. Geoff from paleotrition has lost 60 pounds since last year and he’s gonna talk about how he made that happen. Please get to class at 9 sharp.
read this please
http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/
My wife Karen dropping in to a nearby point wave 2006. photo A. Lee
Warmup
mobility
Burpee-clean wallball
Skill
Review FS
Front Squat 5×3
WOD
Amrap 10 Min
10 Sumo Dead HP
15 Bottom Out Push-ups
20 Single Arm KB Swings
RX= Sumo@95/65 & KB@ 53/35
Mod 1= Sumo@65/45 KB@ 35/26
Fresh= Scale weight further
photo by Jon Kozowyk.
Warmup
6 min Cindy
Skill
Overhead Squat and thruster review
Wod
6 rounds for time of
7 Overhead Squats
9 Thruster
11 Burpees
RX=95/65#
Mod 1= 75/45
Freshies=45/35#
Congrats to Meg who did “Grace” rx at 95# and Karen who pr’ed her Deadlift at 240#. Nice work ladies!
Len
Warmup
clean & jerk progression with pvc
Skill
Pull-up Progression Phase 1
Wod RX
“Grace”
30 Clean & Jerks for Time 135/75#
Mod= 95/65#
Freshies= Hang power clean -scale weight
Challenge
Max Double Unders in 2 min.
Jannik
Warmup
Mobility and Dynamic
Strength
Bench Press 5-5-5-5-5
Conditioning
3 Rounds for time of
30 Medball Situps
30 Medball Lunges
30 Wall Ball
RX=20/14# Med Balls
Mod 1= 14/8# Med Ball
Fresh Meat= Reps of 20
Challenge
5 Min Foam Roll
*News- Yoga is back on this Thursday at 8pm with Jori. Also we have a bunch of new members in the gym.. if you don’t recognize someone..introduce yourself.. Strength days this week are Monday, Thursday, Friday.
I got an email from Kristen Jekielek, a CrossFitter from South Philly. She has developed an app for iphone users that gives paleo-ish meal suggestions to from the menus of over 300 American Chains. This could be an amazing resource for those of you that travel a bit or have hectic work schedules. I know when my life gets hectic my nutrition suffers bigtime. Check out the text below from Kristen and click the link to her site.
“I have become passionate about the Paleo lifestyle because of the amazing benefits I have seen in my own life, and in the lives of others around me. This passion has been the primary driver in the creation of PaleoGoGo, an iPhone app which I have developed, and is now available on iTunes. The app provides users with over 2,000 specific meal suggestions at 300+ of the nation’s leading chain restaurants, to help you stay Paleo(~ish) while on the go. You can find more information about this product on my website or on the Facebook page.”
Warmup
6 Min Jumprope
Skill
Hang Power Clean
Conditioning RX
Amrap 20 Min
10 Hang Power Clean 115/75#
12 Double Unders
15 Wall Ball
*modify weight as needed and sub in box jumps for double unders
Challenge
bottom to bottom Tabata Squats
“put down your purse honey and pick up that medicine ball” Izzy M.
Warm-up
Sandbag Drills
Skill
Deadlift 5×5
WOD
“Death by Pull-up”
1 pull-up the first minute, 2 the second minute, three the third etc. Go until the number of pullups per minute fails to reach the minute your on..
Challenge
Tabata med ball Sit-ups
Warm-up
6 Mins Turkish Get Up Practice
Skill
Review Press & Press 5×5
Conditioning RX
3 Rounds for time of
20 Push Press 95/65#
20 Air Sqauts
20 Box Jumps
Mod 1
3 rounds for time of
15 Push Press 75/45#
15 Air Sqauts
15 Box Jumps
Fresh Meat
3 rounds of
15 Push Press
15 Air Sqauts
15 Box Jumps
Check out the latest Article on CFCA here
http://www.gloucestertimes.com/topstories/x316469422/Base-camp-fit-for-Cape-Ann
We made some tweaks in the schedule to fit in the fundamentals every week. Yoga is now on Thursday evenings starting next week.
Ryan doing 100 burpees.
Warmup
6 mins of Box Jump Course, Bear Crawl, Inchworm
Skill
Pullup Progression & Deadlift Review
Conditioning RX
Amrap 15 Mins of
10 Deadlifts 135/95#
7 Knees to Elbows
Mod 1 & Fresh Meat
Adjust Deadlift #
Challenge
Handstand Hold for time
http://www.gloucestertimes.com/topstories/x316469422/Base-camp-fit-for-Cape-Ann
We’ve come a long way from this! Thanks for the support.
Warm-up
Mobility & Dynamic
Skill
Front Rack and Squat Review
Front Squat 5×5
Conditioning RX
100 Burpees for time
Modified
75 Burpees for time
Fresh Meat
50 Burpees for time
Challenge
Max Rep Pull-ups
How’s everyone doing on the paleo challenge. Post to comments below.
http://media.crossfit.com/cf-video/CrossFitJournal_TahoeRoundTable_WorkRest_PRE.mov
