Crossfit Kids 11/22-10

Monday 11/22/10 CFK Preschool 6-6:30 (ages 3-5): Warm up:  5 rope lowers or rope climbs, 10 air squats, 10 tuck jumps, 10 push ups.  Focus/skill work:  Front squats & OHS.  WOD:  5 Min. AMRAP f 5 front squats, 5 OHS, 5 burpees.  Person with the most rounds gets an extra sticker.  Game:  Dragon tails.

CFK (Ages 6-12) 6:30-7:15: Warm up:  5 rope lowers, 15 air squats ,10 tuck jumps, 10 push ups, army crawl down and skip back with high knees.  Focus/skill work:  Front squats and OHS.  WOD:  7 minute AMRAP of 5 front squats, 10 OHS, 10 burpees. Person with the most rounds gets an extra sticker.    Game:  Dragon tails.

Remember, their will be no CFK classes on Tuesday or Wednesday(11/23-11/24) night this week.  I will be traveling to Oregon with my family for the Thanksgiving Holiday.  I hope you all have a wonderful Thanksgiving with your family.    In this tough economy we have many things we can be thankful for so please remember to give thanks this year.

Thanks,  Sue

Push-ups, Power Snatch, & jumps 11-19-2010

Happy Friday everyone!  This week has been a bit challenging, but hopefully it hasn’t left everyone quite as sore as last week’s heavy WODs.  We’ve got quite a few new faces at the gym.  Speaking of which, the discussion topic today is: When you started at CFI, did you consider quitting when you made the transition out of on-ramp?  If so, why was that and why did you ultimately decide to stay?  Post thoughts to comments.

We are coming into the holiday season.  So check the whiteboard at the gym for our holiday hours.

Warm-Up
100 Double Unders or 3 minutes of trying
2 rounds

• 10 wall ball 2-for-1′s
• 8 ring push-ups
• 10 pvc pass-throughs

Burgener warm-up

Mobility
Laying on back, accumulate 2 minutes on each arm with dumbbell held straight up, allowing humerus to settle into bottom of shoulder socket.  The weight doesn’t need to be super heavy.  Maybe 15 or 20 pounds.

WOD

AMRAP 5′
5 push-ups
5 power snatch 75#/45#
10 lateral jumps

Rest 90 seconds
Repeat 3 times

I’ll see you at the gym!!!

Power Cleans, Pistols, & Rowing 11-18-2010

Our product vs. Theirs
I think a lot about both the training side of CrossFit Initiative and the business side. Obviously, those two things are completely intertwined. If none of us are getting any fitter, then why would any of you stick around? At the same time, if we don’t pay the lease or don’t pay the power-bill, we’d get shut down pretty quick. But then I ask myself why it is that Globo-gyms seem to be a successful business, when the VAST majority of their members never see any results at all? There are the obvious things like: people perceive more value in a product that is $10 or $20 a month (even if they don’t ever get any fitter or any closer to their goals). Or Globo-gyms push the impulse buys and get people to sign 12 month (or longer) contracts. Once the name is on the dotted line, they couldn’t care less if they ever see you again… at least for the next 11.5 months when it’s time to re-up. Now don’t get me wrong, I’m a fan of free-enterprise. Globo-gyms are a business that help drive the economy. But what is different about us? I finally put my finger on it this morning. It’s a subtle difference. But it’s fundamental to what makes CFI different than the other gym in town.
Are you ready for it? First, I’ll explain their product. It’s nothing insidious or unfair. Their product is a large building with stuff in it. That’s where it begins and ends. It’s affordable, and often very convenient. Now I’ll explain our product. Look in the mirror. That’s right. YOU are our product! When it comes down to it, our training amounts to nothing more than a clever manufacturing process. Each day, when you show up to the … fitness factory, we improve on yesterday’s model. You are our product, and you are a work in progress. We are fiercely proud of every success our members make because the only thing that really sets competing businesses apart is the quality of the product. We’ve been fortunate enough to build a product base of amazing quality. Thank you all for representing CFI with heart, determination, and can-do attitudes day after day.

Warm-Up
Jog 400m
2 rounds

• 10 medial/lateral leg swings each leg
• 10 anterior/posterior leg swings each leg
• 10 forward arm circles
• 10 backward arm circles
• 5 sumo squat to stand

Burgener Warm-up

Mobility
Lacrosse ball between first and second rib for 1 minute each side

WOD

For Time:
2 power cleans 80% 1RM
4 Pistols
250m Row
4 power cleans 80% 1RM
8 Pistols
500m Row
8 power cleans 80% 1RM
16 Pistols
250m Row

Rowing Option
2 X 2000m with 5 minutes rest between efforts

Box Jumps, KB Swings, & AbMat Situps 11-17-2010

I hope yesterday, everyone learned a valuable lesson about pacing and proper scaling… I know I did
However, I was pretty blown away by Caleb Parker going sub-8.  The kid comes out of nowhere and murders that workout.
Caleb, the downside is that before every workout from now till the end of time, everyone is going to say: “I’ll bet Caleb can do this one in under <add estimation here> minutes”.

Warm-Up
Jog 400m
3 rounds

• 5 GHD situps
• 10 shoulder pushups

Burgener Warm-Up

Mobility
Calf Stretch against post. 1 minute each leg knee locked. 1 minute each leg knee bent.

Strength/Skill
Heaving snatch balance 1-1-1-1-1-1-1

WOD

For Time:
21-15-9
Box Jumps 20″
Kettlebell Swings 53#/35#
AbMat Situps

I’ll see you at the gym!

Air Force Sectional Qualifier 11-16-2010

The Again Faster and Rogue teams got to do SealFit for a weekend, and they posted a highlight video on the main site.  It’s pretty cool.  Definitely have a watch:
Introduction to SEALFIT – video [wmv] [mov]

Warm-Up
100 Double-Unders or 3 minutes of trying
3 rounds

• 6 steps walking lunge to instep
• 4 pistols
• 10 pvc pass through

Mobility
Shoulder distraction 1 minute each arm
&
Couch stretch

Skill
Get inverted!  If you have not gotten inverted, holding your own bodyweight, we’ll get you on the crash-pads and work on forward rolls.  If you’re feeling spunky, we’ll get you donkey kicking into a hand-stand, rolling out onto the mats.
However, if you have a strong handstand, we will see how far you can walk on your hands.  Fun, fun, fun!!!

WOD

Air Force Sectional Qualifier from 2010
For Time:
20 Thrusters 95#/65#
20 SDHP
20 Push Jerks (Video says Push Press, that’s a mistake)
20 OHS
20 Front Squat
Stopping to do 4 burpees at the top of each minute

This is going to be a fun one!!
I’ll see you at the gym!!!

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