Project Total Fit

For those of you looking for a free online resource to track your WOD's check out ProjectTotalFit.com

I haven't tried it, but it's free! Let me know if you guys use it and what you think. And thanks Adam.

WOD 5/10/2010

Our new Teen Fit Program

3x3 Back Squat

then...

AMRAP in 3 minutes for 3 rounds:
5 KB Snatches (24/16/12 Men)(16/12/8 Women)
10 DU
Rest 3 minutes between rounds. Post your best score out of 3 attempts.

On Ramp
200M Run
25/15/10
Air Squat
Burpees
Sit-Ups
200M Run

CrossFit Kids and Oly Classes

I am very excited to announce that the CrossFit Kids program will be kicking off on Monday 5/17. This class will be headed by our very own Dean Armand, with Terry McCormack and Adam Nardi assisting throughout the week. The class will be for ages 5-15 with two curriculums and groups running during the same hour. The schedule will be 3 days per week: Monday & Wednesday at 5PM and Saturday at 11:30. Family discounts will apply. The program will be $129/month for six month increments. There will be a 10% discount for anyone who enrolls prior to the 17th in addition to any family discount(s) you may be entitled to. Otherwise, if you wait till after the program starts, your children can do the class for the week just to see if it's a good fit.

Also, Chappy's Oly classes will begin Tuesday 5/18. The schedule for those will be Tuesday/Thursday at 6:30 and Saturday at 9AM. The focus will be on the Olympic Lifts (Clean & Jerk and the Snatch) and derivatives of those movements. A short WOD will conclude the sessions. Recent On-Ramp Graduates need to attend 2 of the monthly Oly clinics prior to attending the Oly classes (this should apply to anyone who still doesn't know a power snatch from a squat snatch or a hang power clean from a squat clean, etc).

WOD 5/8/2010

A little agility practice...

Every minute on the minute
Wall Ball Shots (20/15)
One Handed KB Swings (24/16)

WOD 5/7/2010

Sheer Bliss

Squat Clean 3x3

then...

5 rounds:
5 Deads (275/225/185 men)(185/153/125 women)
9 Pull-Ups
13 Push-Ups

12 Minute Cut-Off

There are some suggested weights for the WOD listed above. I do want you guys to move thru this WOD at a decent pace, but there is some leeway for you to choose if you want to go heavier, do C2B's etc. or go lighter and burn through it faster. Either way, you are done at 12 minutes.

If you are not up to speed with squat cleans, you can do lighter work sets to practice your technique. We can break it down form there and do constituent parts of the movement as well, if that's where you are at.

On Ramp WOD

200 m run
15-10-5
Air Squat
Burpees
Sit ups
200 m run

Meal Plans

Whole Foods Breakfast

Cage free Omega 3 eggs cooked in olive oil, organic tomatoes. Could've used an apple and some almond butter though...

Scores

So we will no longer be reproducing your scores for the day in the blog post. It takes a ton a ton of time and is fairly redundant. We will make sure there are clear pics of the board(s) in the gallery each so you can still have a record of your performance and see what other folks are doing. Please make sure and get everything you want to see by your name so that it's there for the pic.

On this note, it is most beneficial for you guys to keep your own journal/WOD books as well. In the future I'll get us the cool custom CFL WOD books, after we get new t-shirts, start CF Kids, expand the gym, buy more gear...

WOD 5/6/2010

Row, Row, Row, your boat.

JZ's B-day WOD! Happy Birthday today (wednesday) right Justin? Hey, Tim Allen (Hal), you better show up for this one.

400M Run
30 DU's
30 Box Jumps (24/20)
400M Run
30 Anchored Med Ball Sit-Ups (20/15)
30 KB Swings (16/12)
400M Run

Also, a big congratulations to Adam and Tara who got their 30 day goals yesterday. Tara w/10+ DU's and Adam with a 155# O-Squat. Great job you guys! I'm 6 C2B's away from mine (I love CF acronyms). Who's next!?(Don't worry about it Kyle, we'll get it!)

OPT Assessments

Hi all, it's Jeremy. Part of what I have been learning up at OPT is how to assess body fat measures, movement, and the balance of physical capacities. The body fat measures are useful in that they can help you track your body composition and they can offer some insights into what is happening with you hormonally and nutritionally.

Movement assessment gives you an idea of what your need to do to make your movement better. Often times there is a movement dysfunction due to not knowing the technique, other times there is a physical limitation that needs a different approach. I can help you figure out how to best approach these limitations.

Finally, there is a lot of normative data on high performing athletes and their relative abilities. If you are getting more advanced as a lifter we can look at your lifts numbers and see areas you can improve. An example of this would be if you had a 400lb back squat and only a 12 inch vertical. In this instance, you would be exhibiting too little speed for your strength and would benefit from a phase of explosive training to get your speed in proportion with your strength. Looking at these values can give you an idea of where you can get the most bang for your training effort.

I am offering two levels of assessment. If you want body fat only the cost is $30. This will include a 7 site skinfold caliper test and an emailed assessment of your values. For $75 dollars I will do a 75 minute session assessing body fat, movement and structural balance. This will include an email to you of your body fat values and suggestions for areas to work on to see your performance improve.

I am excited to see the improvements that this information will give you guys. I am giving away full assessments to the first two folks that post up in the comments. Talk to you soon!

WOD 5/5/2010

See Jenn, those were easy!

O-Squat
4x7 3-1-2-0 Tempo
Time permitting you can attempt a set of 5 at the end with the same tempo

then...

5 rounds:
10 Heavy HPC (you choose the weight)
10 Lateral Stick Jumps (you choose the height)

Jeremy can correct me if I wrote the tempo wrong but the idea is 3 seconds down, 1 second pause at the bottom, 2 seconds up and no intentional pause at the top. Remember this is not going to be the same weight you can throw around any which way 5 times from top to bottom. The focus is different today. We are going to focus on the details of the lift (you have to when you slow it down this much) but at the same time it is a very taxing way to lift. You'll see how smoked your legs an shoulders get when you abide by the tempo, and I think it will be a useful tool in helping some of us to overcome our strength based plateaus as well.

You are going to use the same weight for all 4 sets. If you go for a set of 5 at the end you can add weight as long as you can still abide by the tempo - that is the determining factor. If you have to deviate from the tempo to move the load, you need to reduce the weight.

WOD 5/4/2010

Afternoon Crew

4 rounds:
200M Run
25 Squats
12 Push-Press (45/35)

Push press is done with bumpers.

On Ramp
AMRAP in 3 minutes x 2 w/3 minutes rest
3 O-Squats
6 Box Jumps

Morning Classes Back On!

We got the morning classes covered next week so please disregard the previous post announcing their cancellation.

2 New Classes

Starting this week we will introduce two new classes to the schedule:

1.) Friday noon classes with Jeremy, I'll be taking over the 9AM Saturday class.
2.) Open Gym on Saturday from 10-11:30

Remember that although Open Gym can be a good time to do the WOD for the day, it is also an excellent opportunity for you to work on skills and weaknesses. This is your time to practice movements and technique and you should take advantage of that. Not every class has to be a grueling workout. Spending extra time to refine your skills and the details of your movement will pay dividends in your overall performance, WOD times, weights etc.

WOD 5/3/2010

Steve Q working hard

Power Snatch Mechanics
Work up to a medium-heavy single (65-80% 1RM), then pull it 8-12 reps (singles) with as much rest as you need in between. Take the time to warm-up repetitiously and light, focusing on the mechanics of the power snatch. You may care to start off from the hang position while warming up, before moving to pulling from the floor. No pressure today of getting your heaviest single or triplet, just practice with the movement, and then with a significant but not too heavy load in the form of singles. Focus on your technique!

then...
10-9-8-7-6-5-4-3-2-1
Heavy SDLHP
Renegade Rows

You choose your weights. 1 Renegade Row consists of 1 push-up with, a row with one dumbbell and then a row with the other dumbbell.

On Ramp
7 rounds:
3 Thrusters
5 DU's
10 KB Snatches