Thursday
Jan282010

Foundations Class 7

Introduction
+ Breakfast?
   

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
3 Rounds of:
10 Front Squats or OHS
15 Sit-Ups   
20 Pulls on the Erg

Focus Movements
Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
 
Panel Mat Handstand Kick-Ups
+ Intro Kick up: Start Position, Active up and back Shoulders, Hips above shoulders, USE SPOTTERS  
+ 5 Sets of 5 Kick-Ups
       

WOD
Deadlift
3-3-3-3-3

Lecture
Good Training Habits 
+ Perspective
+ Journaling
+ DIY Warm-Ups

Foundations Class 6 <<  >> Foundations Class 8

Thursday
Jan282010

Foundations Class 6

Introduction
+ Having Fun?
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
+ OHS > NG OHS > NS OHS > NGNS OHS > OHS

Warm-Up
3 Rounds of:
10 Box Jumps
10 Ring Rows

Focus Movements
Front Squat or OHS 3x5 

Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
 
Wall Ball
+ Intro Set-Up, Throw, Catch, Cycle
+ 2 Sets of 5 Reps Each
   

WOD
"Death By Wall Ball"
+ 1 Every Minute on the Minute


Cool Down
Foam Roller Series A   
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back

Foundations Class 5 <<   >> Foundations Class 7

Thursday
Jan282010

Foundations Class 5

Introduction
+ Hardest Movement, Favorite Movement?
   

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
3 Rounds of:
:30 Jump Rope
:30 Plank

Focus Movements
Back Squat
+ Into: Weighted Expression of Air Squat, how to take it out of rack
+ Barbell 5x5

Set up 4 Racks and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
   
  
WOD
"HELEN"
3 Rounds for Time of:
Run 400m
21 KB Swings
12 Pull-Ups/Ring Rows

Cool Down
Mat Cool down Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 6 <<   >> Foundations Class 7

Thursday
Jan282010

Foundations Class 4

Introduction
+ How are you feeling?

   
DROMS
Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Warm-Up
3 Rounds NFT of:
10 Walking Lunges Each Leg
7 Pull-Ups

Focus Movements
Kettlebell Swings
+ Intro: heels, back, shoulders, relaxed arms.
+ Deadlift KB, "Hike" it back, snap it up
+ Troubleshoot with group, 5 sets of :30 on each.

DB Thrusters
 + Intro, Rack Position, Upright Squat, Explode Overhead
 + 3 Sets of 5 Reps

Box Jumps
+ Intro, dip drive jump, knees up, eyes on box, full hip extension 
+ 2 sets of 5 reps each

(Move quickly through Thrusters and Box Jumps)
       

WOD
AMRAP 12 Minutes:
7 DB Thrusters
12 Box Jumps

Lecture
+ Paleo Intro: Ancestral Diet, Clean Animal Proteins, Vegetables, Fruit, Nuts, seeds
+ Recovery Intro: You get stronger when you recover, not when you workout, Sleep is essential for health

Foundations Class 3 <<   >> Foundations Class 5

Thursday
Jan282010

Foundations Class 3

Introduction
+ Breakfast
+ Sleep?
+ CrossFit is Constantly Varied, Functional Movements executed at High Intensity
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
   
+ Bottom to Bottom PVC:
OHS x5
NG OHS x5
NS OHS x 5
NGNS OHS x5
OHS x5

Warm-Up
Pull-Up intro, Active Shoulders, Full ROM
+ 3 Sets of 5 Reps

Focus Movements
Concept 2 Rowing
+ Intro Machine
+ Catch Position (Find your sit bones, Sit Tall, Knees over heels, Arms in line with chain)
+ Drive (initiate feet, hands, hips and shoulders together)
+ Finish (Elbow back, forearms parallel to floor
+ Recovery (Arms, Trunk, knees
+ Row :30 on :15 off  x4
   
Press/Push Press (Barbell, PVC only as needed)
+ Press Intro: Rack Position, ridged body, "Open window and look outside"
+ 3 Sets of 8 Reps Each
+ Push Press Intro: Dip/Drive/Press
+ 3 Sets of 5 Reps Each
 
     
WOD
For Time:
1000M Row
50 Sit-Ups
30 DB Push Presses

Cool Down
Mat Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 2 <<   >> Foundations Class 4

Thursday
Jan282010

Foundations Class 2

Introduction
+ Sore?
+ Breakfast?
+ Photos?

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out


Warm-Up

5 Rounds NFT of:
10-15 Squats
5-10 Push-ups
10 Body Rows

Lead the First two rounds as a group and have them DIY the following three rounds. This will be their primary conditioning stimulus today


Focus Movements

Deadlift
+ PVC Intro: Reverse DL, HIPS then KNEES, KNEES then HIPS, 8 reps
+ Barbell 5x5
Set up 4 Barbells and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
 
Jump Rope
+ Intro Single Under: upright body, elbows in wrists around, light bounce
+ 3 Rounds of 30 on :15 off Basic Bounce Practice
   
+ Intro Double Under: Same mechanics, Aggressive double pass
+ Double Under, one arm only, single under with bigger hops
+ 2 Rounds :45 on :15 off Practice
       

Lecture

Understanding CrossFit
+ Constantly Varied: Non-specialist program, we vary the time and modal domains
+ Functional Movements: Emphasis on tried and true potent movements, large loads, long distance, quickly
+ Relatively High Intensity: Need to train with enough intensity to stimulate an organic adaptation

Foundations Class 1 <<   >> Foundations Class 3

Thursday
Jan282010

Foundations Class 1

Introduction
+ Welcome to Foundations, Intro names and how you heard about CF
+ Our Intention is to expose you to our basic movements and fitness philosophy and prepare you for Group Classes
+ Our Strategy will be to progress you from our most basic movements to more complicated movements all while gradually developing your capacity
+ Each day will include a warm-up, skill development, a WOD and a cool down, attendance is a must.
+ Your responsibility is to focus on technique rather than intensity, listen to your body and have fun.

DROMS
Standing Series A
+ Palms Up / Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations / Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Focus Movements
2 Rounds of:
20 Squats
15 Sit-ups
10 Push-Ups
:30 Plank

3 Sets of 10:
Ring Rows

WOD
For Time:
Run 200m
15-12-9
Squat / Push-up / Ring Row
Run 200m

Cool Down
Foam Roller Series A
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back

While Foam Rolling, encourage group to:
+ Take a Before Picture
+ Read "Understanding CrossFit" 
+ Eat a breakfast using only animal protein, vegetables and fruit

>> FOUNDATIONS CLASS 2