Playing Cards
Posted by: cjolicoeur on: May 2, 2010
Sunday, April 18, 2010
Yes, we got out the deck of cards again, but this time we didn’t use them all – just the ones from 5 to 10!
Warmup: 400m run, ADWU, agility ladder and jumprope
Skills: Bench Press (15# bar, up to 25#). Handstands.
WOD: Mini-chipper with the Cards.
Clubs = knees-to-elbows
Diamonds = Pullups
Hearts = double box jumps (box jump with a jump on top too)
Spades: SDHP with kettlebell
April Showers
Posted by: cjolicoeur on: May 2, 2010
Saturday, April 17, 2010
We’ve had plenty of wind and rain so far in April, but at least today we could run outside a bit!
Warmup: Row 250 m, Active Dynamic Warmup (toe touches, leg swings, Samson Stretch etc)
Skills: Hanging on the bar, beginning to Kip. Sumo Deadlift High Pull and Clean with PVC.
WOD: As Many Rounds as Possible in 15 minutes of:
Run 200m with slam ball
Jump through the row of tires
Grab Medball out of box, do 10 Medicine Ball wallballs
Standing throw medicine ball into box from 10 feet away
Track Time!
Posted by: cjolicoeur on: April 17, 2010
Wednesday, April 14, 2010
Today we did an adaptation of the final workout from the Norcal Sectional competition held 2 weekends ago. It was fun! AND – Athman told us that he had run a 9:37 mile on Tuesday, smashing his previous Personal Record of 12:13 set mid-February! Way to go, Athman!
Warmup: 400m run, pushups
Skills: review skills for WOD: burpees, walking lunge, push press, Farmer’s Walk and Kettlebell Swings.
WOD: “Norcal Sectionals Chipper” – the Kids Version!
15 burpees
50 yards walking lunge
4 rounds of: 10 dumbbell push press, 50 yard Farmer’s Walk carrying the dumbbells
15 burpees
40 Kettlebell swings
400m run
Too pooped for a game, so we watched the girls’ soccer practice while resting 
3-6-9
Posted by: cjolicoeur on: April 17, 2010
Saturday, April 10, 2010
Today was a blustery day! We stayed warm though
Warmup: Run 200m, Row 250m, active stretching
Skills: Squats, Overhead Squats
WOD: As many rounds as possible in 15 minutes of:
3 Tire jumps
6 Kettlebell swings
9 Ball slams
Game: Medball tosses over the bars, ring swings
10 Yards at a time!
Posted by: cjolicoeur on: April 8, 2010
Wednesday, April 7th, 2010
A bright, sunny day today, and we mixed it up a little at the track.
Warmup: Jog 400m, stretches
Skills: pushup variations and holds
WOD: From end-zone to end-zone and back again (total of 240 yards):
Sprint backwards 10 yards
Sprint forwards 10 yards
Walking Lunge 10 yards
Burpee long-jumps 10 yards
Close to the 50 yard line, we decided this was a lot harder than it sounded! It was fun, though
Fun on the Run
Posted by: cjolicoeur on: April 5, 2010
Sunday, April 5th, 2010
We didn’t find any Easter Eggs in the gym this morning, but we had fun anyway!
Warmup: Row 700m. 3 times through box jump alley, with walking lunges back home.
Skill: Cleans
WOD: AMRAP in 15 minutes of the triplet:
Run 200m
10 ball slams
5 Toes-to-bar (or scaled version)
Fill the Box!
Posted by: cjolicoeur on: April 5, 2010
Saturday, April 3, 2010
No classes last weekend due to the Northern California CrossFit Sectional Competition, so it was good to be back in the gym today! Brought out the dice for a different game, “Fill in the Box”, which lasted an additional 5 minutes because the kids were having so much fun.
Warmup: Soccer play outside, 200m run.
Skills: Burgener warmup, Squats
WOD: “Fill the Box”. Roll 2 dice to determine how many reps of each exercise. Go through the whole list before starting a new round. AMRAP in 20 minutes.
The exercises were: Pullups, Pushups, Box Jumps, Kettlebell Swings, Situps, and Rowing (multiply reps from dice by 10 to get number of meters to row).
Everyone went through all the exercises at least 4 times, some got more. Had to put away the dice amid please of “one more roll!”
Rain, Rain, not again!
Posted by: cjolicoeur on: April 5, 2010
Wednesday, March 31st, 2010
March is not leaving like a lamb, it’s blowing out like a lion! We had more rain today, which hit just before our class was supposed to start at the track. So we went to Plan B and met at the gym, carving out a little corner by the rowers so we could do our workout without getting mixed up with the adult classes.
Warmup: Pullups, Situps, Burgener Warm-up & Skill transfers through Snatch Balance.
WOD: One person row 100m, partner does AMRAP of 5 dumbbell thrusters, 5 box jumps. Continue til each person has rowed 5 times.
Up and Down the Pyramid
Posted by: cjolicoeur on: March 25, 2010
Wednesday, March 24, 2010
Warmup: run 400m. 3 rounds of 10 pushups, 10 situps, 10 squats
No Skill work today, as everyone arrived a little late..
WOD: “In the Endzone”. Using the lines for the red Endzone as our 10 yard markers, Sprint 10 yards, do 1 burpee, sprint 10 yards back, do 1 KB swing. Go again, with 2 burpees & 2 KB swings, all the way up to 10, then back down to 1 again.
Total of 380 yards of sprinting, 100 burpees & 100 Kb swings.
Adding up the Minutes
Posted by: cjolicoeur on: March 25, 2010
Saturday, March 21, 2010
Warmup: 3 rounds of 1 minute jump rope, 10 walking lunges
Skills: tree squats, wall squats
WOD: On the minute, do 1 on the first minute, 2 on the second minute, etc. of Tire jumps and Slam Balls
WOOHOO! We made it up to 14 minutes! And even did the tire jumps holding the slam balls up until the 10th minute (thanks to J for the suggestion!)
