Young Athletes Class

Ages 12-14 only

Tonight @ 5-5:45pm

"Liberation thru self-brutalization; real men [and women] don't fear pain and thus, cannot be controlled" - Fight Club

Becky vs. 65lb thrusters

Warm-up

Burgener warm-up for the Clean

Skill

Wall Ball

100 Walking Lunges
75 Wall Ball
50 Box Jumps, 24 inch
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats
 
Coach’s notes: Men use 20 and Women 14 lbs for wall ball.  Post time to comments.

Check out our Facebook Page for recently uploaded CFOIB videos!

"Skilless physical training exaggerates the genetic differences between men and women while delivering less fitness for both men and women." -Greg Glassman

Karen J & Robin 

Warm-Up

400 m Run/Intro to the Burg Warm-Up for the Clean

Skill

Deadlift

WOD

Deadlift 

1-1-1-1-1-1-1 

Then: Knees to Elbows on the minute

Coach’s notes:  Knees must touch elbows on every rep to be done as rx’d.  Post rounds completed to comments.

Announcements:

****Today we will begin our Challenge for this month: The Fran Challenge.  "Fran" will be the prescribed WOD on Saturday and we will repeat it again in 4 weeks. The athlete who improves their time the most will be the winner of this month's challenge. (We will not be training specifically for "Fran") We will celebrate that athlete's achievement at a CFOIB outing! All athletes will have one week to complete this WOD on your own if you are unable to complete it Saturday. 95lb thrusters for males, 65lb for females. Compare to 11/24/09. 

For more information on Fran please click here

Additionally, in an effort to accommodate our athletes, CFOIB will offer open box time on Mon, Tues, Wed & Thurs from 4pm-5pm & Fridays from 4pm-5:45pm. Come in during this open box time and complete a WOD you missed during the week or work on a lift or technique on your own. **Open box means you will not be coached. We will also be adding a lunch time WOD to the schedule (12:30-1:30pm M/W/F) beginning soon.... Please remember to sign up for all classes!

You have to learn the rules of the game. And then you have to play better than anyone else.-- Albert Einstein

Amy m & The Beast do Fran together (errr, against each other)

WOD

"Fran"

21-15-9

Thrusters

Pullups

Need some motivation? Watch these videos: Fran (Greg and Annie)...[wmv]   Fran (Greg and Josh)...[wmv]

Coaches notes:

95lb thrusters for males, 65lb for females. Compare to 11/24/09. 

Announcements:

****This Saturday we will begin our Challenge for this month: The Fran Challenge.  "Fran" will be the prescribed WOD on Saturday and we will repeat it again in 4 weeks. The athlete who improves their time the most will be the winner of this month's challenge.We will not be training specifically for "Fran" (read the article linked to today's quote to find out why). We will celebrate that athlete's achievement at a CFOIB outing! All athletes will have one week to complete this WOD on your own if you are unable to complete it Saturday. 95lb thrusters for males, 65lb for females. Compare to 11/24/09. 

For more information on Fran please click here

Additionally, in an effort to accommodate our athletes, CFOIB will offer open box time on Mon, Tues, Wed & Thurs from 4pm-5pm & Fridays from 4pm-5:45pm. Come in during this open box time and complete a WOD you missed during the week or work on a lift or technique on your own. **Open box means you will not be coached. We will also be adding a lunch time WOD to the schedule (12:30-1:30pm M/W/F) beginning soon....

No steam or gas drives anything until it is confined. No life ever grows great until it is focused, dedicated, disciplined. -- Harry Emerson Fosdick D. D

CFOIB welcomes our newest members: Dayna, Jennifer, Karen & Judith!

And here are some other superstars from this week's WODs....

Warm-up

Samson Stretch/Baby Els/20 GHD situps/15 Air Squats

Skill

Double Unders (100 attempts)

WOD

For time:

500 m Row followed immediately by 400 m sprint

Rest 3 minutes. Repeat X 3

If a CrossFitter trains for one workout specifically, he’s specializing his ability, and that’s the opposite of what we’re trying to accomplish. -Read more in the CrossFit Journal here

The Paleo Food Pyramid -courtesy of CrossFit Newton

Warm Up

Stretches/Pass Thrus/15 Pullups/Agility Drills

Skill

Front Squat 

WOD

Front Squat 

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

Coaches notes: Increasing load with each rep until you reach your max. This one goes on the record board! 

Last night's nutrition class went great. We had an awesome turnout and covered a ton of information. For those of you ready to change your eating habits and dial in your diet within the confines of the Zone, we welcome you to use this blog as a sounding board. Post your meals for the day, post if you are hungry, if you are struggeling with your broccoli, if you are feeling awesome coming off the "crack"...whatever it is we want you to post it! Share your experiences with our other athletes and use this forum as your own sounding board. FYI: A Paleo/Zone 30 day challenge is in the works......

Nutrition Class Tonight!

6:15- 7:15pm 

$10 (open to non-members, too!)

Sign up online under the scheduled 6pm WOD

Also, February fees are due this week. You now have the luxury of paying online! 

World Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

Kollin does his jumping pullups-Fueled by CrossFit and not by Pop-Tarts :)

Young Athletes class tomorrow @ 5pm. Don't forget to sign up your YA for the next 4 week series!

Warm-Up

Baby Elephants/Samson Stretch/400 m run

Skill

Sumo Deadlift High Pull 

WOD

AMRAP in 7 minutes:

7 SDLHP 

7 Clapping pushups

Coaches notes: SDLHP 75# for males & 45# for females. Scale pushups and weights as needed. 

 Announcements:

February fees are due this week (Feb 1st- Feb 8th). CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me.

  Nutrition Class  tomorrow, February 3rd @ 6:15pm. We will have a short WOD that will begin at 5:45

Cost is $10 per person

(Free if you are already on a meal plan w/ Karen).

Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

Don't look back. Somebody or something may be gaining on you....

CFOIB Young Athletes will now be offered Tues & Thursday's @ 5-5:45pm, beginning next week. 

Sign up online now for the next 4 week series. Cost is $65 (10% off for each additional sibling)

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Hip Extensions 
50 Sit-ups

Coach's notes: Sub supermans for hip ext. Compare to 10/29/09

Announcements:

February fees are due this week (Feb 1st- Feb 8th). CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me. 

Nutrition Class this Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

Mind is everything: muscle--pieces of rubber. All that I am, I am because of my mind. -- Paavo Nurmi

Luke- one of CFOIB's Young Athletes rockin' his pullups just like his mom!

WOD

As many rounds in 20 minutes of:

8 Toes to Bar
10 Push Press
12 Box Jumps

Coaches notes: Males use 75# and women use 45# for push press and 24″ and 20″ respectively for box jumps. Scale toes to bar to knees to bar, knees to chest, or laying leg raises to barbell on the floor.  Post number of rounds complete to comments.

Rest, for time.