Tuesday, May 31

Warm up
3x 20 Hollow Rocks
     15 OHS
     10 Pushups
       5 Pullups

Lift
Press
5 x 3

WOD
5 rds
20 yd swim/wade/slog
15 Pushups

Then in the PM
Lift
Deadlift
5 x 3
 and Double Under practice

Memorial Day Murph

WOD
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

I cried in class today. Well I did my best to hold back my tears as I gathered the class together to explain the significance of the WOD we were doing and why we were doing it. I told them the story of how he earned his medal of honor. I wanted  everyone to attempt to understand the significance of Memorial Day and the need to be grateful for all of the opportunities that surround them because of men and women like Michael P Murphy. I also wore a memorial shirt for a fraternity brother of mine that was killed in Iraq around the same time as Murph.
I was impressed by the way the class handled themselves as I tried to speak and keep my emotions in check.Everyone sat and listened. No one spoke. My jokers held their tongues. In high school, my friends and I laughed when a coach of ours started crying. Not BuffClass. I am proud of you. Proud that you understood that this was important to me and gave it the respect it deserves. I don't expect everyone to fully understood my feelings about those who put their lives on the line for us and  I'm not sure I understand it either.

How do you say thank you to the dead? I don't have an answer other than to keep them in my thoughts and do things like this WOD, some shared suffering. No matter how crappy you feel during the workout it could always be worse. And I always say thank you to the Veterans too.

I found out yesterday that Eduardo will be joining the Marines after graduation and I applaud him for it. It is certainly his choice but it is one that benefits all of us. I reminded him I don't ever want to do this WOD with him in my thoughts.

Whether is was Murph as Rx'd or a scaled version everyone did it. I didn't hear a single complaint, no bitching and moaning, just the grunting of hard work. I am proud to be you coach and teacher
For more information on Michael P Murphy and the men who died in Operation RedWing:
http://memorialdaymurph.homestead.com/index.html
http://www.navy.mil/moh/mpmurphy/soa.html
http://www.navyseals.com/michael-p-murphy
http://www.lonesurvivor.net/
http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598

Thursday, May 26

We saw some awesome PR's on the BenchMark WOD today. People were knocking off big chunks of time from the last time we did this workout last month. Frank dropped over 2 minutes off his last time. Way to go Frank. Spartan was able to finish the workout this time and did so without losing his lunch. Keep up the great work and we will hit 'Murph" tomorrow.


Warmup
2 x 1 min Wall Ball
     1 min Situps

Focus and Lift
Snatch

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

Post time to the comments

Wednesday, May 25

Warmup
3x 15 Hollow Rocks
     10 Overhead Squats
     10 Dive Bombers
     10 Pullups

Lift
Deadlift
5x3

WOD
Max Pushup contest
Max Handstand Hold

Tuesday, May 24

We had a special class today due to CST testing. I didn't have to proctor the exam so instead I took a group of the BuffClass CrossFit Seniors to the gym. We did a 5x3 Press and then worked up to a standing box jump max. The jump would on ly count if the jumper stood up completely at the top. We had two jumpers do 42+". I hit a PR with a jump of  41.5". I was most impressed with the improvement of some students. We last did this test on the last day of school in December and we saw 17-20% increase in jump height in some.
After that we headed out to play some Hoover Ball and then we finished up with Basketball. It was a fun solid couple of hours. I'm looking forward to tomorrow when we head over to the pool.

Monday, May 23

A small turnout this morning and that just means more individualized instruction.

Warmup
5 x 40' Bear Crawl
     40' Overhead Walking Lunge
       5 Pullups


Focus
Clean and Jerk

That's it. We hammered away at the Clean and Jerk for most of the session with PVC. No need for anything more. We just tried to dial in the proper form and technique over and over and over. We practiced the Press behind the neck, the Push Press behind the neck and the Push Jerk behind and in front. We are going to have some crazy classes with testing going on this week so make sure you show up after school tomorrow.

A reminder: Next Monday is Memorial Day and school is closed so we will be honoring all those who have served and died for our country on Friday. The WOD will be "Murph" and I'm going to throw down with you guys.

New Video from Juan

Just some form notes. Not everyone is squatting low enough. We really need to focus on the depth of the squat and get low.

Friday, May 20

Due to a minimum day today we had a very short class so it was just a quick warmup and then a WOD.
Warmup
3x 5 Forward Rolls
    10 Pullups
    15 Overhead Lunges

WOD
AMRAP 8 min
5 Deadlifts
10 Pushups
15 Wall Ball

Thursday, May 19

Warmup
3x 5 Pullups
     10 Pushups
     15 Squats

Lift
Press
3 x 5

Focus
Double Unders

WOD
5 rds
3 Forward Rolls
5 Press
10 Box Jumps 18"-24"

T Shirt concept

Wednesday, May 18

Warmup
3x 10 OHS
     10 Pullups
     10 Pushups
     10 Hollow Rocks
Lift
Back Squat
3x3

Focus
Snatch

WOD
3 rds
15 Squats
9 Push Press
200m run

Competition

I recently finished the 2011 CrossFit Games Open competition. I didn't win. I wasn't even close. Out of the 8616 men who completed all six WODs I finished 8220. I knew going in that I didn't have a shot at making it to the regional competition but I signed up anyway. Why would I spend all the time and effort over seven weeks if I wasn't going to win? It’s FUN and competition teaches you about yourself. Lots. I learned I am stronger than I give myself credit. I also learned that I talk myself out of doing things because I’ve convinced myself I am unable to do them or they scare me.
One workout required me to lift 165 first to my shoulders then front squat it and finally put it over my head.... as many times as possible in 5 minutes.The idea of cleaning and jerking 165 pounds multiple times scared the crap out of me. I stressed about it for 4 days before I did the WOD. I was pretty sure I could get it to my shoulders once (that would keep me in the competition) but overhead was asking a lot. I decided I would shoot for 5 Clean and Jerks and I completed  7 cleans and 6 jerks.
The competition forced me to face my demons and I won. I won in two ways actually. I won simply because I got out on the floor and attempted to do something I wasn’t really sure I was capable. I risked failing in front of my friends in this attempt. The second win was reaching my goal and going past it. When it was over I realized that my goal was,perhaps, a bit too low.

But what bad things would happen if I had failed to reach my goal? What if I couldn’t get the weight up?
Absolutely nothing. The sun would continue to rise and set, my wife and daughter would still love me and my friends would pat me on the back and say “good try” or “you’ll get it next time.” I would be a stronger person for the attempt knowing that I faced my fears.

What are you competing in? How are you pushing yourself to get better? 

Set a goal, tell everyone what you are going to do and then do it.

Monday, May 16

I spent this past weekend attending the USA Weightlifting Sport Performance Coach seminar. I did this for a couple of reasons but the main one is I want to be a better coach. I've been to a couple of Olympic lifting seminars in the past, the lifts haven't changed but I still learned a great deal. For those of you who think you are done with school when high school is over, think again. You may not be learning in a formal school setting but you will have to "go to school" to improve your skills. In our ever changing society if your skills aren't up to date you will be without a job or business. There isn't a single occupation I can think of where you will do things exactly the same way from day one until retirement. This is also why we review things a lot in class. Every time we review a skill is an opportunity to develop a better understanding of that skill.


Warmup
200m run then
3x 40ft walking Lunge
     5 Pullups
     5 Dive Bomb Pushups

Focus
Clean

Lift
Clean
5 x 3

WOD
Death by: 2 Squats + 1 Pushup
Every minute on the minute do 2 Squats and 1 Pushup. Add 2 squats and 1 Pushup each minute. 

Friday, May 13

Warmup
3x 15 Hollow Rocks    
     10 Lateral Lunges
        5 Dive Bomb Pushups

Lift
Deadlift
4x3

Focus
Snatch
 -Burgener Warmup

WOD
30 Hang Power Snatch


Post Deadlift loads, Snatch time and weight to the comments.

Wednesday, May 11

An introduction to "Cindy". We had another solid session today. There were a lot of jumps in weight on the Back Squat moving to sets of three and good work output with the WOD. Remember to post your Back Squat weights and rounds completed from the WOD in the comments.


Warmup
3x 15 Hollow Rocks      
     10 Lateral Lunges
        5 Dive Bomb Pushups

Lift
Back Squat
5x3

Focus
Snatch
 -Burgener Warmup
 - Hang Snatch drill

WOD
"Cindy"
AMRAP 10 minutes
5 Pullups
10 Pushups
15 Squats

 ..

Tuesday, May 10

Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats

WOD
5K run
Solid work on the run today guys. Post your time to comments

After school meeting

Warmup

3x 10 Pullups

     10 Pushups

     10 Situps

     10 Squats

Focus 1

Mobility work

Calf stretch

Couch stretch

Pidgeon pose (5 each leg)

Bottom of the squat

Lift

Press

5x3

Focus 2

L-hang (30 seconds)

Handstands (30 seconds)

Toes to Bar (20)

We had three new participants in the afternoon session today trying it out to see if they want to join class next year. After an hour they were sold. They will be putting their names on the list tomorrow. Welcome to the best class at JC Fremont HS.

Monday, May 9

Warmup
4x 3 Forward rolls
3 Handstands
5 Pullups
10 Pushups
10 Lunges

Lift
Hang Cleans
5x3

Focus
Ring Dips

Friday, May 6

Warmup
3 x 10 Rock and Rolls
      10  sec L-Hang
      10 Pushups
        7 Pullups

Lift
Deadlift
3 x 5

Focus
Clean

WOD
in teams of three:
2 x 200m Plate carry 35#
       20 Clean and Jerks 45#
     100 Rope Jumps

post your deadlift weights, team members and time to the comments

It's Official

It's on at the 2011 Reebok CrossFit Games. July 29-31 will have a teen exhibition. We have been working hard in the hopes of this happening so let's keep up the great work.

Here is another video from Juan. The WOD was 50 Burpees for time.

Wednesday, May 4

Warmup
3 x 5 Handstands
     5 Hollow Rock  and Rolls
    10 Pullups
    10 Pushups
    10 Overhead Squats

Lift
Back Squat
3x5

Focus
Snatch

WOD
5 rounds
10 Snatch
10 Box Jumps

Persistence

Yesterday, in a general PE class, I watched a girl do something she didn't believe she was able to do. She had to jump onto a bench 14 inches high. And she did  it 40+ times. Each time she had to conquer the fear of physical pain (coming up short and banging her shins on the bench) and the mental pain (fear of embarrassment and failure). She made well over 40 attempts. Some were aborted before takeoff and others didn't meet the standard. What impressed me most was that she stuck with it and did it with a smile(a nervous one but a smile none the less). I kept on her to do them right but told her I was confident she could do it. The best part was at the end of the 3rd round when most of the students were finished and she was still plugging away, beating back her fears. She was encouraging a friend to complete the last few jumps with her so they could finish the workout. They both quickly knocked out their last few jumps together as though there had never been anything holding them back. I'm petty sure the next time we do bench jumps she will have to conquer her fears again but it won't take her as long to do it.
 As a teacher I have to put up with a lot of crap. The pay sucks, the internal and external politics are brutal and there is a general lack of respect but days like yesterday remind why I love teaching. Knowing that every once in a while you make a positive change in someone's life. That's what keeps me doing what I do.

Tuesday, May 3

Small turnout for the afternoon session today. Just Oleta and two guys that can't wait to get into BuffClass next year. Everyone is welcome to the Monday AM and Tuesday PM workouts. Just show up ready to work hard and improve yourself as a person.

Warmup
3 x 10 Pullups
      10 Pushups
      10 Situps
      10 Squats

Lift
Press
3 x 5 No use of the racks so the weight must start from the floor.

WOD
Jeremy
21-15-9
Overhead Squats w/ PVC
Burpees

I will see everyone tomorrow in class.

Monday, May 2

For those of you who don't come to the bonus sessions you are really missing out. I hope to see more of you tomorrow after school.
I have had a couple of you ask me today about "Murph." Are we doing some crazy workout or am I trying to kill you? The simple answer is no. Murph is one of CrossFit's Hero WODs consisting of a 1 mile run/100 pullups/200 pushups/300 Squats/1 mile run. We will be doing this WOD or a scaled version of it around Memorial Day. I will talk more about it in class as the time gets near but here are two links for some more information on the hero for whom the WOD is named.
http://www.navy.mil/moh/mpmurphy/index.html
http://en.wikipedia.org/wiki/Michael_P._Murphy

Warmup
5x5 Pullups
3x 10 sec L-hang
     10 KB swings

Lift
Front Squat( no rack)
5-5-3-3-1

Focus
Snatch
Introduction to ring dips