Friday, October 29

Warmup
3 x 3 Rolling Burpees
5 Pullups
5 slow Squats
Focus
Hip mobility

Lift
Deadlift 3 x 5, 1 x 15
Front Squat 3 x 5, 1 x 15

Post loads to comments

Service Learning project meeting Monday at lunch.

Good Work

We did a Fight Gone Bad style WOD today.
Three Rounds of
Jump rope
Wall Ball 10# to 10 ft
Pullups
Box Jumps 18"
Dumbbell Press 20#/10# dbs

Post Lift PR's and your score from today's WOD in the comment section.

Catching up

I haven't been doing a great job of updating the blog lately. I can't do it at school since the school district apparently feels Google products jeopardize the students' safety and subsequently limit the use of things like Blogger.
All that aside, I had some great news today. After we finished up the WOD I had the class compare the first day we deadlifted to the results of today's deadlift. I polled 4 students and this is what we found.
85->165 5reps   0->115 15reps
15-> 40 5 reps   0->30 15 reps
35->115 5 reps  0->75 15 reps

I am excited to see these improvements in just about 4 weeks time.

REMINDER

Meeting at lunch on Monday to talk about the service project.

Wednesday, October 13

Class time was limited today so we did:
Warmup
3 x 5 Pullups
10 Pushups
15 Squats
then
Lift
3x5
Back Squat
Press

I failed to mention in yesterday's post that we had a discussion about a service project involving BuffClass. All students at Fremont must complete 40 hours of community service in order to graduate. As most of the students in BuffClass are seniors and most of them don't have any of their hours fulfilled, I proposed we do a service project workout where we raise money for a community organization of the students choice. The students will plan it, participate in it and recruit others to participate as well.
After brainstorming we narrowed it down to 4 possible ideas: a Lift Off, a Hooverball tournament, a swimathon, and a 24 hour team run. The swimathon would be the most interesting since half the students can't or don't swim well.

Tuesday, October 12

Great WOD today. Borrowed a great workout from CrossFitKids.com.
Every minute on the minute for 15 minutes:
3 Hang Squat Cleans w/ Dumbbells 20-50# total
3 Box Jumps 18" or 24" boxes

Juan working hard. This is Juan's second year of BuffClass.

Ruben getting stronger.

October 6

This new schedule really bites. Some weeks there are five days between class meetings. That's a big break for a fitness class. It has definitely impacted the pace of the class and the learning curve. I guess this is what it's like when dealing with people in the private sector. You hope to see members at least three times a week and five times in two weeks would be good. I'm certainly not used to it.

Warmup
3 x 5 Forward rolls/5 Squats/5 Pullups

Focus
Push Press
Wall Ball

Lift
3x5 Back Squat

WOD
4 sets AMRAP 3min
3 Push Press (db's total 40# max)
5 Burpees
10 Squats
1 min rest between sets
Inspired by CrossFitKids.com

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October 1

Warmup
2 x 5 Pullups
10 Squats
200m Run

Focus
Deadlift
Overhead Press

WOD
3x5 Deadlift
3x5 OH Press