Warmup
3 rounds
10m Army crawl
20m Bear crawl
30m Sprint
Focus
Dumbell Snatch
WOD
AMRAP 8 min
100m run
10 Dumbbell Thrusters
10 Burpees
Good solid workout today. We just ran out of time so I had to cut two minutes off.
3/31/10
3/30/10
Tuesday, March 30
We had a short day today so we only had about twenty minutes of class time. After a 200m warm up run we set up the dumbells for a Clean and Press train.
3 x 5
3 x 10
3 x 12
3 x 15
3 x 25
3 x 5
3 x 10
3 x 12
3 x 15
3 x 25
3/29/10
Monday, March 29
Buff Class Baseball
borrowed from CrossFit Kids
10 Dumbbell Cleans
10 Situps
10 Burpees
10 Push Press(PVC)
Bases set on a 200m course
Approximately a 10 minute WOD. Had to have a 1 minute squat-off to determine the winner.
borrowed from CrossFit Kids
10 Dumbbell Cleans
10 Situps
10 Burpees
10 Push Press(PVC)
Bases set on a 200m course
Approximately a 10 minute WOD. Had to have a 1 minute squat-off to determine the winner.
3/26/10
Friday, March 26
Bit off more than they could chew.
The WOD was a nasty, basic couplet today.
Burpees
20-18-16-14-12-10-8-6-4-2
Situps
2-4-6-8-10-12-14-1-18-20
I had the finish pegged around 15 minute and I was right.........for the first 2 finishers who were sub 15 min. Most of the class had to take a DNF at 17:30 as we ran out of time. Poor planning on my part and a bit of slacking on the students part earlier in class.
The WOD was a nasty, basic couplet today.
Burpees
20-18-16-14-12-10-8-6-4-2
Situps
2-4-6-8-10-12-14-1-18-20
I had the finish pegged around 15 minute and I was right.........for the first 2 finishers who were sub 15 min. Most of the class had to take a DNF at 17:30 as we ran out of time. Poor planning on my part and a bit of slacking on the students part earlier in class.
Thursday, March 25
We had a cool team WOD today.
in Teams of 4:
4 rounds
200m carry
40 Overhead Squats(PVC)
30 Situps
20 Pushups
10 Deadlifts
Each team member must be carried one time and everyone must do a different exercise each round.
The carrying part was an issue for some groups. They were unable to decide how to carry different people. I used it as a logic problem and told them they just needed to get the person back to the start. This made for a few laughs my them and me.
in Teams of 4:
4 rounds
200m carry
40 Overhead Squats(PVC)
30 Situps
20 Pushups
10 Deadlifts
Each team member must be carried one time and everyone must do a different exercise each round.
The carrying part was an issue for some groups. They were unable to decide how to carry different people. I used it as a logic problem and told them they just needed to get the person back to the start. This made for a few laughs my them and me.
3/25/10
Wednesday, March 24
It was a slow Hump Day and I could tell that we needed a change of pace so:
WU
3 x 10 Inchworms
10 BroadJumps
Focus
Sharks and Minnows
WOD
Hooverball w/ 6# med ball and a 10'high chain link fence.
WU
3 x 10 Inchworms
10 BroadJumps
Focus
Sharks and Minnows
WOD
Hooverball w/ 6# med ball and a 10'high chain link fence.
3/22/10
Monday, March 22
I have said before that it's a good idea to do a WOD with the students every once on a while but it isn't usually a good idea to do it with all the classes on the same day.
The WOD was 10 x 100m Sprints, so that means I did 4 x 10 x 85-90m all running backward.
Buff Class
Focus
Cleans
WOD
3 x 10 DB Hang Cleans
5 Rolling Burpees
The WOD was 10 x 100m Sprints, so that means I did 4 x 10 x 85-90m all running backward.
Buff Class
Focus
Cleans
WOD
3 x 10 DB Hang Cleans
5 Rolling Burpees
3/19/10
Friday, March 19
Warm up
3 x 10 Pushups
15 Jumping jacks
20 Squats
Focus
Thrusters
WOD
AMRAP 10 minutes in teams of 3
150m run
Situps
Thrusters
Suggested weight for dumbbells was 10# - 15#
While one teammate runs the other two do Thrusters and Situps until the runner gets back. Then they switch exercises. If a dumbbell is dropped or touches the ground, 10 Burpees for each team member.
Great workout today. One group accidentally ended up with a 10 and a 12 pound DB for thrusters. They will make sure that they are matching next time.
3 x 10 Pushups
15 Jumping jacks
20 Squats
Focus
Thrusters
WOD
AMRAP 10 minutes in teams of 3
150m run
Situps
Thrusters
Suggested weight for dumbbells was 10# - 15#
While one teammate runs the other two do Thrusters and Situps until the runner gets back. Then they switch exercises. If a dumbbell is dropped or touches the ground, 10 Burpees for each team member.
Great workout today. One group accidentally ended up with a 10 and a 12 pound DB for thrusters. They will make sure that they are matching next time.
3/18/10
Thursday, March 18
Warmup
50ft BearCrawl
50ft CrabWalk
50ft Sprint
Focus/Skill
Shoulder Press
WOD
3 rounds
10 Shoulder Presses (PVC)
15 Broad Jumps
20 Pushups
It was good to review the Press today. We will definitely need a couple more Focus sessions to really get the movement solid but for the first time doing the press in over 3 months the results were good. No bloody noses today either. The temperature dropped a good 10 degrees today.
50ft BearCrawl
50ft CrabWalk
50ft Sprint
Focus/Skill
Shoulder Press
WOD
3 rounds
10 Shoulder Presses (PVC)
15 Broad Jumps
20 Pushups
It was good to review the Press today. We will definitely need a couple more Focus sessions to really get the movement solid but for the first time doing the press in over 3 months the results were good. No bloody noses today either. The temperature dropped a good 10 degrees today.
3/17/10
Wednesday, March 17
Buff Class
Warm up
150 Jumping Jacks
Focus
CartWheels
WOD
5 rounds
5 CartWheels
5 Forward Rolls
Sprint the rest of the 100m distance.
Jog back to start.
Warm up
150 Jumping Jacks
Focus
CartWheels
WOD
5 rounds
5 CartWheels
5 Forward Rolls
Sprint the rest of the 100m distance.
Jog back to start.
3/16/10
Tuesday, March 16
Buff Class
Warmup
3 x 10 Mt.Climbers
10 Lunges
10 Lateral Hops
10 Pushups
Focus/Skill
Deadlift
- Angry Gorilla position
WOD
20-15-10
Dumbell Deadlifts
Burpees
Warmup
3 x 10 Mt.Climbers
10 Lunges
10 Lateral Hops
10 Pushups
Focus/Skill
Deadlift
- Angry Gorilla position
WOD
20-15-10
Dumbell Deadlifts
Burpees
3/15/10
Monday, March 15
WOD
3 rounds
25m Crabwalk
15 Tuck Jumps
25m Bearcrawl
15 Situps
Buff Class WOD
4 rounds
25 Over Head Squats
400m run
3 rounds
25m Crabwalk
15 Tuck Jumps
25m Bearcrawl
15 Situps
Buff Class WOD
4 rounds
25 Over Head Squats
400m run
3/12/10
Friday, March 12
WOD
in teams of 2
AMRAP 10min
10m Wheelbarrow walk
10 Situps(each)
10m Wheelbarrow walk
10 Pushups(each)
I am off to the Judges Meeting for the SoCal CrossFit Sectionals being held this weekend.
in teams of 2
AMRAP 10min
10m Wheelbarrow walk
10 Situps(each)
10m Wheelbarrow walk
10 Pushups(each)
I am off to the Judges Meeting for the SoCal CrossFit Sectionals being held this weekend.
3/11/10
Thursday, March 11
WU
3x
10m Bearcrawl
10 Pushups
10m Bearcrawl backwards
15 Tuck Jumps
Focus
Front Squats
WOD
Squat Train
Students line up in front of a row of five dumbbell of increasing weights. They do 5 Front Squat reps and then move up to the next weight. Everyone worked through the Train twice.
This is a fantastic way to manage a large number of students at one time. Everyone picks up and put down their weight on command. The reps are done the same way. It's easy to pick out form faults as you have nice straight rows. I usually try to set up with five rows of five weights.
3x
10m Bearcrawl
10 Pushups
10m Bearcrawl backwards
15 Tuck Jumps
Focus
Front Squats
WOD
Squat Train
Students line up in front of a row of five dumbbell of increasing weights. They do 5 Front Squat reps and then move up to the next weight. Everyone worked through the Train twice.
This is a fantastic way to manage a large number of students at one time. Everyone picks up and put down their weight on command. The reps are done the same way. It's easy to pick out form faults as you have nice straight rows. I usually try to set up with five rows of five weights.
3/9/10
Tuesday, March 9
WOD
One Mile Run
The classes were all over the map with this WOD today. At least one period of 9th graders has their work cut out for them when it comes to the FitnessGram. Most of the students in that class were 3+ minutes over the max qualifying time for the mile run. It might be a long 5 1/2 weeks till the test. Buff class needs to up its game though. I did not see the usual enthusiasm towards the WOD. It may due to the fact that we lost the "spiritual leader" of the class. No, he didn't die. He had to drop his 5th and 6th period electives for work experience. He is off to college next year and has to earn money for his housing. Good luck Leo. You are missed.
One Mile Run
The classes were all over the map with this WOD today. At least one period of 9th graders has their work cut out for them when it comes to the FitnessGram. Most of the students in that class were 3+ minutes over the max qualifying time for the mile run. It might be a long 5 1/2 weeks till the test. Buff class needs to up its game though. I did not see the usual enthusiasm towards the WOD. It may due to the fact that we lost the "spiritual leader" of the class. No, he didn't die. He had to drop his 5th and 6th period electives for work experience. He is off to college next year and has to earn money for his housing. Good luck Leo. You are missed.
3/8/10
Monday, March 8
We started with the Pretest again today. Some of the students asked "why?" and I explained that if you don't know where you started then you don't know where you have been. The general PE classes did a 400m run, max Pushups, 1 minute of Situps and 1 minute of Squats. We will finish up tomorrow with a one mile run. Buff Class did all of those as well as max Pullups. Buff class will do additional testing Tuesday and Wednesday as well.
It appears that Pushups will be heavily emphasized in order for the 9th graders to pass that component of the FitnessGram. Too many of the girls and a number of the boys had quite a bit of difficulty with them today.
It appears that Pushups will be heavily emphasized in order for the 9th graders to pass that component of the FitnessGram. Too many of the girls and a number of the boys had quite a bit of difficulty with them today.
3/5/10
Friday, March 5
First WOD's of the Spring Semester here at Fremont. For the general PE classes we did a nice easy warmup of 100m run/25 Jumping Jacks followed by some static stretching. The Focus was a review of the 4 main exercises; Squats, Pushups, Situps and Burpees. The WOD was:
3 rounds
200m run
10 Squats
10 Situps
A quick workout that everyone finished in under 10 minutes.
Buff Class
WU
200m run
50 Jumping Jacks
25 Mt. Climbers
Stretch
The focus was just that reminding the class that the goal of the class is not to be a body builder but an all around athlete.
WOD
6 Round Tabata
Burpees
Situps
Squats
Pushups
3 rounds
200m run
10 Squats
10 Situps
A quick workout that everyone finished in under 10 minutes.
Buff Class
WU
200m run
50 Jumping Jacks
25 Mt. Climbers
Stretch
The focus was just that reminding the class that the goal of the class is not to be a body builder but an all around athlete.
WOD
6 Round Tabata
Burpees
Situps
Squats
Pushups
3/4/10
Thursday, March 4
WOD
AMRAP 20 minutes
10 Dumbbell Swings
10 Squats
10 Pushups
from Brass Ring Fitness
Post rounds and weight used to comments.
AMRAP 20 minutes
10 Dumbbell Swings
10 Squats
10 Pushups
from Brass Ring Fitness
Post rounds and weight used to comments.
3/3/10
Wednesday, March 3
Welcome Back!
Today was the first day of the the Spring Semester here at Fremont High School. Most of the students are back and class sizes are very reasonable. We will give out locker combinations tomorrow and then we go live on Friday. Buff Class has already asked for a good tail whooping and I will oblige them. One of my seniors walks into the office and says, " Mr. McCue. I'm ready for Buff Class to start again cause I'm getting fat." After he said this I commented that he was eating a Filet-O-Fish and his response was "I'm just enjoying this last one before I get back in shape." Classic!The 9th grade classes and some of the 10th graders as well are prepping for the FitnessGram that we do each year. Now, in California, you have to pass 5 out of the 6 components or you must continue to take PE until you are able to. I have the next 6 weeks all planned out to best prepare them to pass.
The Syllabus and the Notebook template are now posted in the links section.
WOD
2 Rounds
400m Skipping
400m Run Backwards
Post time to comments
3/1/10
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