Friday, April 29

Warmup
3 x 10 sec L-Hang
      10 Pushups
      10 Squats
       5 Broad Jumps

Lift
Deadlift
3 x 5

WOD
Fran (modified)
15-12-9 or 12-9-6
Thrusters 45#
Pullups

Post Deadlift weights, Fran time, number sequence used and Band color for pullups to comments

New Video

Thanks for the video Juan.
For those watching, you will see some good deadlift form and some that needs some work. They are learning.

Wednesday, April 27

http://trainforlifenow.com/ is the website to login and help Fremont win $15,000 for the PE department.


Warmup
5 x 5 Pistol Rolls each leg or double leg rolls if you cant do pistol rolls
     5 Pullups w/ a 2 sec hold at the top
     10 Hollow Rocks
     10 Overhead Squats

Lift
Back Squat
3 x 5

WOD
7 rounds
5 DB Cleans
5 DB Front Squats
5 DB Push Press
Rest as needed between rounds

Post Back Squat weights and weights used for the WOD to the comments.
Here is the video of last Friday's WOD.
Thanks Juan.

Tuesday, April 26

Warmup
400m run then
3 x 3 Handstands
    5 Pullups
    10 sec Frogstand
    10 Overhead Squats

Lift 
Press
3x5

WOD
50 Burpee Box Jumps

Post Press loads, WOD time and box height to comments

Monday, April 25

I was a bit disappointed but not surprised this morning when only Oleta showed. I am beginning to see who is truly committed to getting better and improving themselves and who just want to have fun. There's nothing wrong with either of those just surprising.

Warmup
2x
100m run
5 Forward Rolls
40' Duckwalk
40' Inchworm

Lift
Deadlift
3 x 5

Focus
Cleans

WOD

"Cindy"
AMRAP 10 min
5 Pullups
10 Pushups
15 Squats

Friday, April 22

Warmup
3x 5 Pullups
    5 Pushups
    5 Handstands
   10 Hollow Rocks
   10 sec L-Hang

Lift
Back Squat
3x5

WOD
Benchmark Day
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups

Post to comments: Back Squat loads, WOD time, improvement and and modifcations you made to the WOD.

Remember to login to http://trainforlifenow.com/ and record your exercise daily. John C Fremont High Schoolcan win $15,000 and you can win an iPad. For those that like this blog or the WOD's, help us out and log your daily exercise as well. You can sign up as  "other."

Wednesday, April 20

Solid performance on the WOD today. Hopefully Cesar, an OG BuffClass menber, got some good footage of the WOD and I will post it as soon as he gets it to me.

Warmup
5 x 3 Handstands
    5 Pushups
    10 sec Frogstand
3 x 10 Overhead Squats

Lift
Deadlift
3 x 5

WOD
Modified Games WOD 11.4
AMRAP 10 min
60 Bar Facing Burpees
30 Overhead Squats
10 Pullups

Post your loads for the Deadlift and your score from the WOD. Note what weight you used for the OHS.

Tuesday, April 19

Where were you today? Did you plan on not coming in?  Did your alarm not go off or did you hit the snooze one too many times? Did your mom forget to wake you?

What is your excuse for not working out today? 

Let's make excuses to work out, today.

Monday, April 18

The Morning Crew

I must give Fajida and Oleta a thumbs up since they've made it to all three morning workouts. You will probably see them moving and performing better and getting stronger simply because they are putting in the extra focus work. Oleta's Cleans and Hollow Rocks are much improved. Everyone has something they need to/should be working on. Take advantage of these extra sessions. The next on is tomorrow at 6:30am. See you there.

Warmup

3x 10 Hollow rocks

     10 Pushups

     10 sec of L-Hang

     10 Squats

Focus

Handstands

WOD

3 rds

5 Power Cleans @ 45#

10 Front Squats @ 45#

5 Jerks @ 45# 

15 Pullups

rest 90 sec between each round

Sunday, April 17

I want let you all know that you have been doing a fantastic job in class. Everyone is focused on good form and that is evident in how quickly your loads are increasing. Keep working on the bottom position of the squat with your hips back, chest up and your knees over your toes. Practice at home with the wall squat or the couch squat to help you dial it in. I hope to see many of you bright and early tomorrow at 6:30am.

*****Tuesday's bonus session will be in the morning at 6:30 instead of after school. I have to go to a faculty meeting after school.*****

Friday, April 15

Warmup
3 x 5 Pushups
     5 Pullups
     5 Broad Jumps
     5 Handstands

Lift
3x5 Back Squat

Focus
 Cleans

WOD
"Bodyweight Lynne"
3 rounds( due to time constraints)
Max Pushups
Max Pullups
rest between sets

Post Squat loads and WOD numbers to the comments.

Remember we have a bonus workout on Monday morning at 6:30am. Have a great weekend.

Wednesday, April 13

Warmup
5 x 5 Pullups
      5 Pushups
3 x 10 sec L-Hang
      10 KB swings w/ 20-30#

Lift
Deadlift
3 x 5

Focus
Thrusters

WOD
21-15-9
Thrusters @ 45#
Burpees
42-30-18
Squats
In teams of two, one member completes teh entire workout and then the other partner starts immediately after their partner's last squat.

This didn't work out too well today. We ran out of time so some groups were unable to finish
courtesy of CrossFitKids

Post loads for Deadlift and team time for the WOD

Tuesday, April 12 Bonus Session

Warmup
3 x 10 Hollow rocks
      10 Inchworms
      10 sec hold at the bottom of the squat

Focus
Press

Lift
Press
3x5 All weights lifted from the floor. No racks today.

Skill
Pistol rolls and Pistols

Post weights used for all three set to the comments

Tuesday, April 12 Class

Class

Warmup
3x 5 Pullups
     5 Pushups
     3 Kick to Handstands/ Handstand Holds
    10 sec Frog Stand
    10 Overhead Squats

WOD
400m run
30 Box Jumps
400m run
30 Box Jumps
courtesy of CrossFitKids

Post box height and time to comments.

Respect the Box

If you don't show the box the right amount of respect it will bite. Spartan didn't play nice and paid for it.

Monday, April 11

Bonus AM session
Warmup
5 x 5 Pullups
3 x 10 sec L-Hang
     10 KB swings

Lift
Hang Cleans
3 x 5

Skill Work
Cart Wheels

Friday, April 8

Warmup
3x 3 kick to Handstand
    5 Pushups
    10 sec Frogstand
    10 Overhead Squats

Lift
Back squat 3 x 5

Focus
Clean and Jerk

WOD
3 rounds
15 DB Clean and Jerks
15 Box Jumps

Homework
Post Back Squat weights, dumbbell weight, box height and time to the Comments

Fight for Air Climb

Who is interested?

http://www.lungusa.org/pledge-events/ca/los-angeles-climb/

This a cool opportunity to help raise money and have some fun at the same time. You could use it for your service learning project if you need one. Let's talk about it in class on Friday.

Wednesday, April 6

Warmup
5 x 5 Pullups
3 x 10 sec L-Hang
      10 K swings

Lift
Deadlift
3 x 5

Focus
Clean

WOD
 21-15-9
Deadlift @ 75#
Burpees

Tuesday, April 5

Bonus session in the PM
A solid turnout after school today with nine guys. Even though this was only our third bonus session, word is starting to get out. I've had a few students ask about attending.

Warmup
5 x 5 Pullups/5 Pushups
3 x 3 Kick to Handstands/10second Frogstand/10 Overhead Squats w/PVC

Lift
3 x 5 Overhead Press (from the floor, no rack)

WOD
3 rounds
10 Push Press @ 45#
20 Squats
100m run

Cashout
3 x 10 second L-hang

Monday, April 4

Great work this morning Esteban, Eduardo and Emmanuel. You too Fez.
The AM session today:
Warmup
3x 10 Pullups
     10 Burpees
     10 Hollow Rocks
Focus
 Hang Power Cleans w/ Dumbbells and Barbell

WOD
3 rounds
10 Dumbell Hang Power Cleans
10 Pushups
10 Box Jumps

Post weight, box height and time.

Check this out

I thought you guys would like to see what you are really capable of doing. Check out these two 16 year olds.

http://games.crossfit.com/features/high-school-athletes-who-kick-ass

Post your thought to the comments

Friday, April 1

Spartan's Birthday WOD
Borrowed from http://stevesclub.org/beat_the_streets/workout_of_the_day/
In Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


Run 400 meters (entire team)
150 Box Jumps
75 Push Press (dumbbells)
75 Air Squats
150 Steps Walking Lunge (dumbbells)
Run 400 meters (entire team)

Pissed

Today, I found out how little JC Fremont high school values PE. An equipment order I submitted was rejected because we didn't have any money. The problem with that is the PE department has not spent the money it was allocated at the begining of the year. I was told that we don't qualify for certain monies because we are not a "CORE" subject, read math, english, social studies or science. The money that was budgeted for PE was repurposed for other student needs. What a crock of s*@t. Apparently our test scores don't matter so we are kicked to the curb like a red-headed step child. This despite the fact over 35% of students tested last year were considered obese. That's right over 1/3 of the 1200+ students tested and those are just the ones in PE. I can't believe how much weight many students gain as 11th and 12 graders due to their inactivity.