4/30/09

Exciting News

I got word on Wednesday that I was approved for a school based CrossFit Affiliate. We will be known as CrossFit Fremont HS.
Also, we finished mid terms on Monday and all classes completed the WOD I posted last week. Interesting note on that. My two classes of 10th/11th graders had a much better average finishing time than those of the three 9th grade classes. I attribute it to the extra year or two of conditioning in my class. I am interested to see if the final creates the same results.
Warmup
2 x 10 Shoulder Presses
25m Bearcrawl
25m Sprint
Movement
The Push Press


Our First WOD as CrossFit Fremont HS
Crazy 8's
AMRAP 8 min
8 Burpees
8 Front Squats
8 Deadlifts
Notes:
The Deadlift instruction we did 3 weeks ago was all but forgotten. This will be on the docket as the Movement for 2 days next week. The Push Press was relatively simple to teach.

4/25/09

Weekend Wrapup

It was really hot here at the beginning of the week but by Wednesday it cooled off which was good because Midterms started on Thursday. The Midterm was a partner challenge.
1 Mile Run
100 Pushups
200 Situps
300 Squats
1 Mile Run
The partners must run together. When the run is complete one partner does the exercise while the other one rests. When they fatigue the other partner takes over until they have completed all of the exercises. Then they run together again until they finish.
I have been very impressed so far. Three classes have taken the midterm and done extremely well. The best time so far was just over 31 minutes. In just 8 weeks the fitness level of the students is way up. Their recovery time is incredible. Two of the three classes played soccer and football after a 10-15 minute rest. This was optional for them and many chose to do so.
Two bits of exciting news. The order for Olympic Bars, Bumper Plates and Dumbells was put into the system so we whould have them for next year and I just submitted my application to become a non-profit Crossfit affiliate today.

4/17/09

A Week of Testing

I spent the week testing my students "fitness" using the Fitness Gram program so we just did Max tests. The tests are the mile run, max pushups on a 3 second interval, max curlups on a 3 second interval, height and weight, trunk lift and a flexibility test. I was pleasantly surprised at the results for most of my students. I haven't checked the numbers yet but I believe that 80 percent of the students passed 5 out of 6 tests. That is even assuming that they don't pass the BMI. There are quite a few kids who will not pass that measurement. While I don't think the FitGram is a great assessment of fitness( it sets the bar way to low) I am happy to see my students do well enough to pass it. It also shows that I still have a ways to go to really get the students fit in the short time I have with them.

Here are a few of our warmups for the week.
2 x 30 Tuck Jumps
20 Situps
10 Burpees

2 x 200m Run
30 Jumping Jacks
20 Situps
10 Squats

20 Burpees
20 Jumping Jacks
20 Mt. Climbers

As you can see I wasn't very creative with the warmups. They were more of an afterthought since I was focused on testing 200+ students each day. Next week things will be back to normal for the first half of the week and then we'll have midterms messing up the schedule. I would love to hear other teachers results on standardised fitness test that have been using Crossfit and CrossfitKids programming.

4/14/09

End of the Week

Friday, April 10
Warmup:
30-20-10
Jumping Jacks/Squats

Movement:
Review proper Pushup for FitGram

WOD:
AMRAP 10 min in teams of 3
Burpees=> BearCrawl=>Situps
BearCrawl was 15m. One teammate does Burpees a second BearCrawls 15m to the Situp station and relieves the third teammate. That person BearCrawls back and takes over the Burpee stations. The three teammate rotate through in this fashion for 10 minutes.
Thursday, April 9
Warmup:
2 x 10 Leaping Burpees
20 Mt. Climbers
Crabwalk back to start

Movement:
Intro correct form for situps on the FitGram

WOD:
Mile run

Wednesday, April 8
Warmup:
2 x 10 Pushups
15 Situps
20 Squats

Movement:
None

WOD:
Activity Day

4/7/09

Two for Tuesday

Tuesday, April 7
Warmup:
3 x 5 Burpees
10 Tuck Jumps
15 Situps

Movement:
None. Short day today doesn't allow for much.

WOD:
One Mile Run for time

Notes:
We are having a physical education Professional Development today. For once in my life I am excited about a Professional Development that will be conducted at school. I won't have to sit through a bunch of nonsense that has nothing to do with PE or could even be applied to PE. Of course the real reason I am excited is that I am the presenter. I will cover a bit on health, wellness and fitness and then we will head outside for an application seminar. I have a nice basic skill session planned as well as a three level WOD depending on their fitness level. I hope to show those who participate the importance of fitness and emphasize the 10 components of fitness as found in the October 2002 Crossfit Journal and on the Dynamax website. Wish me luck.

Monday, April 6
Warmup:
2 x 200m run
10 Pushups
15 Situps
20 Squats

Movement
Deadlift
- Focused on the Angry Gorilla position/ down position

WOD:
AMRAP 10 minutes
10 Burpees
10m Angry Gorilla walk
10 Presses (PVC)
10m Walking Lunges

Notes: I was very surprised with how challenging this workout was for most of the students. I know being that it was Monday had an effect effort wise. The Angry Gorrilla walks destroyed most of the students. I discovered a hidden lack of flexibility that will need to be addressed soon.

4/2/09

Thruster Thursday

Warmup:
2 x 25 Lateral hops
20 Sit ups
15 Squats
10 Push ups

Movement
Deadlift

WOD:
5 Rounds
15 Thrusters
50m Sprint

It was fun introducing the Deadlift to the students today. It is amazing how most periods were able to pick it up very quickly and yet one period struggled. The strangest thing is that one period has the most experience with the basic movements as they have had my class for almost 2 years now( or in some cases 3 years).

I am hopeful that the weightlifting bias/Crossfit style class I am proposing will be allowed for next year. I have about 25 students who are interested in taking it. The great thing is the class will be an elective so all the students want to be there. The other nice point is all the students know that I am the teacher so for them to voluntarily put up with me for another year shows me I am doing somehing right.

4/1/09

Active Rest

Warmup:
2 x 10 Pushups
15 Situps
20 Squats

Movement:
None

WOD:
Activity Day

All Out

Tuesday, March 31
Warmup:
3 x 15 Tuck Jumps
15 Situps

Movement:
Thrusters

WOD:
10 x 100m Sprints on 2 minute intervals

This is a fantastic WOD and most of the kids were feeling it the next day. I should know since I pretty much did the workout 5 times, every period. I was running backwards and forwards and felt a little like a dog herding cattle trying to get the most out of my students. I think the kids are more sore than I am though. When I asked the classes after the WOD what the difficulty level was few scored it less than a 9 out of 10.