6/30/11

Thursday, June 30

Today was the last day of th school year and our last training session for June. There are only four short weeks before the start of the CrossFit Games. We had a fun team WOD today with two groups of four athletes getting after it.

Warmup
3x 40' Bearcrawl
40' Crabwalk
10 Squats
10 Hollow rocks

Lift
Back Squat
3x5

WOD
In teams of four:
60 Pullups
120 cleans @65#
180 Pushups(hand release)
240 Double Unders
27 min time limit

The double Unders were definitely our Achilles heel. Everyone needs to work that weakness 5 minutes a day to get better at it. Odds are that they will show at the Games. I will post the weekend workout tomorrow. I'll see everyone at 4:00pm on Tuesday. Have a safe and enjoyable 4th of July weekend.

6/29/11

Wednesday, June 29

We didn't have mug goin on today. School is winding down and the seniors were off prepping for graduation. Still, three were ready to train today.
Warmup with the Burgener Warmup then on to three sets of one power snatch then two overhead squats. To finish things off we worked up to a tough one rep Snatch.

A reminder to everyone, training tomorrow at noon. If you are planning on being part of the competition team at the CrossFit Games next month you need to show up tomorrow.

6/27/11

Monday, June 27

We had a solid training session this morning despite a few tardies. From now on all training sessions will be later in the day so there is no using the, "my mom wouldn't drive me" excuse.

Warmup
5x 3 Pullups
    5 Forward Rolls
   10 Situps

Lift
Deadlift
3x5
Overhead Press (from the floor, no rack)
3x5

WOD
AMRAP 5 min, rest 2 min, AMRAP 5 min
5 Box Jumps @ 24"
10 Pushups
15 Deadlifts @ 135#

REMEMBER TO TURN IN YOUR SURVEYS!

6/24/11

Friday, June 24

Warmup
3x 40' Bearcrawl
     40' Crabwalk
      5 Cartwheels
     15 sec L-Hang

Lift
Cleans
5x5

WOD
AMRAP 12 min
5 Dumbbell Cleans
10 Pistols or Squats
15 Double unders or 45 Singles

Post Cleans, dumbell weight and rounds completed for the WOD.

6/23/11

Class Photos and Notes

Good News. We can have two teams at the Games this year. That opens up a few more slots for those who are interested.

 Remember to bring your completed surveys to class tomorrow.  




6/22/11

Wednesday, June 22

FINALS
We had a fantastic turnout for our final today. It consited of a CrossFit Total and the Benchmark WOD. The total is three attempts at finding a 1 rep max of a Back Squat, Shoulder Press and Deadlift. The benchmark WOD is 400m run/40 squats/30 situps/20 Pushups/10 Pullups. By far we had the best results yet on the WOD and at least 5 guys Deadlifted over 300 pounds! Congrats guys.
Please post your lifts and WOD time in the comment section.

6/21/11

Tuesday, June 21

Warmup
2x 1min Wall Ball
     1min Plank hold

Focus
Clean
Jerk

WOD
18-15-12-9-6
Burpees
6-9-12-15-18
Tuck Jumps

After School
Skill work
Jerk
Snatch
Kipping Pullups
Handstand Pushups

6/17/11

Sweatshirts?

With many of you out today due to the trip to Magic Mountain on Thursday night you missed out seeing the sweatshirt I had made with the T-shirt logos. The guys in class decided they wanted one too. If you are interested they will be black pullover hoodies with the same logos as the shirts but with BuffClass on one arm and CrossFit on the other. Reply in the comments if you are interested and bring $25 on Monday. I'm not ordering these on credit. You must have cash in my hand before I will order them. I'm hoping to get them for around $20 but I don't have a quote yet. If the quote comes in for less dinero I will give you back some money. Let me know and bring money on Monday.

Friday, June 17

Warmup
400m run
Then
3x 5 Dive Bomb Pushups
10 Hollow Rocks
15 Lateral Squats

Lift
Back Squat
5x3

WOD
7 Cartwheels
21 Thrusters
21 Pullups
5 Cartwheels
15 Thrusters
15 Pullup3 Cartwheels
9 Thrusters
9 Pullups
from CrossFitKids.com

6/16/11

Thursday, June 16

Warmup
3x 5 Cartwheels
30 second Handstand hold
15 second L-hang

Skill Work
Double Unders
Handstand Pushups
3x5

WOD
'Nancy'
5 rounds
400m run
15 OHS

6/15/11

Wednesday, June 15

Remember when you see Principal Balderas what you think about Buff Class and the impact it has made on you this year. I'm fighting the funding(lack of) battle to continue this class next year. Physical fitness and education should be a priority at our school. I believe Buff Class offers a high quality program for you to achieve a high level of fitness. Help more students participate by talking up the class to all the administrators you know. Thanks.
McCue


Warmup
3x 5 Broad Jumps
    10 Pullups
    20 Hollow Rocks

Lift
Deadlift
5x3

WOD
Every minute on the minute for 15 minutes
3 Dumbbell Cleans
3 Box Jumps

Post loads to the comments.

6/13/11

Monday, June 13

Attention: Tuesday's workout after-school is cancelled.


Warmup
3x 40' Bearcrawl
      5 Pullups
    100m Run

Focus
Snatch

WOD
5 rds
10 Burpees
10 Pullups


6/10/11

Shirts are Here

If you didn't get your shirt today you can pick them up any time next week.



Friday, June 10

Warmup
3x 5 Pullups
    10 Hollow Rocks
    15 Pushups
    20 Squats

Lift
Press(No rack)
5x3

WOD
3 rounds
5 Manmakers
15 Squats
100m Run

Post loads and time to comments.

6/8/11

Wednesday, June 8

Warmup
3x 15 Overhead Squats
     10 Situps
       5 Pullups

Lift
Deadlift
5x3

WOD
3rds
5 Broad Jumps
15 Deadlifts   155/115/95
15 Pushups
Post loads and time to comments

6/7/11

Tuesday, June 7

Warmup
3x 40' BearCrawl
40' Crabwalk

Lift
Back Squat
5x3

WOD
AMRAP 12min
30 Box Jumps @ 24"
Max Pullups
from CFKids.com

6/2/11

Full Court Press



The WOD in the video is
AMRAP 8 min
5 Deadlifts
10 Pushups
15 Wall Ball

6/1/11

Caution. Heavy Deadlifting Ahead

Wednesday, June 1

Last day of testing today and that means the last bonus day of WODs and swimming for the Seniors.  Time is winding down and another year will be in the books but we aren't done yet. Remember we still have a few weeks left so stay focused on class.I dropped the blank Tshirts at the printer today so hopefully we will have them by the end of next week. They will look awesome.

Advisory roundup
Warmup
With a partner
10 T-Jumps
10 Over-Unders

WOD
modified from the 2011 CF Games Regionals
21-15-9
Deadllift @ 95#
Box Jumps @ 24"

then SWIM

Official BuffClass
Warmup
3x 10 Burpees
     10 Pullups
     10 Hollow Rocks

Lift
Back Squat
5 x 3

WOD
10 x 50m Sprint @ 45 sec