Sunday
Mar222009

Foundations Overview

The intent of our Foundations program is to provide you with an introduction to our movement and fitness philosophy while preparing you for an intense, dynamic and supported pursuit. In order to ensure your safety and success with us, it is imperative to learn the fundamental exercises. Your first four weeks will be all about developing technique and understanding how to scale the movements for your current capacity.  Don't worry if you've never done any of this stuff before, we start from scratch and gradually build up.  All we ask is that you stay dedicated to your development and have some fun in the process.

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Program Syllabus


Frequently Asked Questions

Homework Assignments

Sunday
Mar222009

Homework Assignments

 


Read "Understanding CrossFit"
In a nutshell, CrossFit is: Constantly Varied
, Functional Movements executed at Relatively High Intensity
We will discuss these terms and their implications in class.

Read: "Good Training Habits"

Read: "Changing Weight 1.0"


Back to the Foundations Overview

Sunday
Mar222009

Foundations Course Syllabus

Class 1
DROMS (mov)
Air Squats (wmv mov)
Push-Ups (wmv mov)
Abmat Sit-Ups
Walking Lunges (wmv
mov)
Ring Rows (mov)

Class 2
Single Unders (wmv mov)
Double Unders (wmv mov)
The Deadlift (wmv
mov)

Class 3
Concept 2 Rowing (wmv mov)
High Bar Back Squat (mov)
Box Jumps (wmv)


Class 4

Press (mov)
Push
Press (mov)
Push Jerk (mov)
Thrusters (mov)
*We will perform a dumbbell variant of the Thruster

Dumbbell Thruster (wmv mov)
Box Jumps (wmv)

Class 5

Strict Pull-up (mov)
"Russian" Kettlebell Swing (wmv
mov)

Class 6
Front Squat (wmv mov)
Overhead Squat (wmv mov)
Wall Ball (wmv mov)
Burpees (wmv)

Class 7
Mid Hang Power Clean (wmv
mov)
or

Mid Hang Power Snatch (wmv
mov)

Class 8
Mid Hang Power Clean Pt.2 (wmv
mov)

or


Mid Hang Power Snatch Pt.2 (wmv
mov)

These are free videos from CrossFit.com's Exercise & Demos section and the Performance Menu's Exercises section.  Feel free to poke around any other videos that might interest you.

Course syllabus may be slightly modified due to time constraints.

Back to the Foundations Overview

Saturday
Mar212009

WOD 3.22.09

4 Rounds for time of:
10 Thrusters, 95/65
15 Burpees

Post Time to comments.

Accessory Work
Reverse Sit-Ups
Plank work

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Tal gets on the Ring Ladder

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Friday
Mar202009

Power Clean

1-1-1-1-1-1-1

Post loads to comments.
Compare to 1.11.09

Accessory Work
Ring Support Ladder

IMG_6209
Dan L. reps out 175 lbs.

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Thursday
Mar192009

Rest Day

IMG_6226
Thanks to Jack "Filthy Fifty" for our new CFSBK Pukie clock! So cool!!

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Unparalleled in his ability to light up a room and make people smile, Jack is an invaluable part of our team.  He hopes to grow up and be like his hero, Jacinto.

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Thursday
Mar192009

Bench Press

5-5-5-5-5

Close out your WOD today with a couple sets on the dumbbells.
Note any significant imbalances.

Post loads to comments.
compare to 10.06.08

Accessory Work
Tabata Sit-Ups
Tabata Double Unders

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Felix and Alec go overhead

Having a workout partner is a great way to keep yourself on track.  Especially if you're new, teaming up with someone encourages accountability and makes coming to class even more fun.  Don't be shy!

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