Showing posts with label seminar. Show all posts
Showing posts with label seminar. Show all posts
No Seminar this Saturday
Due to a scheduling conflict, there will not be a mobility seminar after class this Saturday (some of you already received this announcement in class on Thursday night). There will still be a mobility seminar next Saturday (07/23/11) after class. Sorry for the change!
Thursday 07/14/11
Correction - there is no seminar this Saturday due to scheduling conflicts - the announcement below has been modified to reflect this change.
ANNOUNCEMENT: We will be having a 45 minute mini-seminar next Saturday, 07/23/11 (NOT this Saturday). The topic will be mobility (stretching and the like) and how it can help you enjoy life more! The seminar will immediately follow TSC, so it will start around 8:00 and end at 8:45 or earlier. Come if you can, and feel free to bring a friend!
Push Jerk
5-5-5-5-5
5 RFT of:
5 Deadlifts, 275#/185#
10 Burpees
It's our pleasure to introduce the TSC "Finale." The Finale is one last thing to do before you leave for the day. You don't have to do it, it's not for time, it's just a time to work on one thing before you head out.
Finale:
Do either 50 air squats or 10 pistols per leg.
ANNOUNCEMENT: We will be having a 45 minute mini-seminar next Saturday, 07/23/11 (NOT this Saturday). The topic will be mobility (stretching and the like) and how it can help you enjoy life more! The seminar will immediately follow TSC, so it will start around 8:00 and end at 8:45 or earlier. Come if you can, and feel free to bring a friend!
Push Jerk
5-5-5-5-5
5 RFT of:
5 Deadlifts, 275#/185#
10 Burpees
It's our pleasure to introduce the TSC "Finale." The Finale is one last thing to do before you leave for the day. You don't have to do it, it's not for time, it's just a time to work on one thing before you head out.
Finale:
Do either 50 air squats or 10 pistols per leg.
Welcome to TSC, Lou!
Saturday 02/12/11
After class today, we will be having our snatch seminar. It is free and will run until approximately 9:30 a.m. - you can come to the seminar even if you don't come to the 7:00 a.m. class (but coming to the class is - of course - better!). We will be snatching regularly in the coming weeks, so improving your technique will reap huge benefits.
Also, we will be implementing Jim Wendler's 5/3/1 program for bench press in the coming weeks (this is the same program we used for back squat). Generally, Thursdays will be bench press day (during this program) barring some scheduling conflicts, and to get ready for this program, you will be finding your theoretical 1 RM and training max today.
Bench Press
Find your theoretical 1 RM and your training max.
You have two options as to how to proceed:
10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DBs are a total of 45% BW, i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.
Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.
Compare to 10/13/10.
Olympian Natalie (Woolfolk) Burgener snatches 98 kg (216 lbs) at the 2007 Pan Am Games. Natalie is the daughter-in-law of Coach Mike Burgener, CrossFit's weightlifting head guru. Check out his site here. Natalie has competed in both the 63 kg (139 lbs) and 69 kg (152 lbs) weight classes and holds several U.S. records.
Also, we will be implementing Jim Wendler's 5/3/1 program for bench press in the coming weeks (this is the same program we used for back squat). Generally, Thursdays will be bench press day (during this program) barring some scheduling conflicts, and to get ready for this program, you will be finding your theoretical 1 RM and training max today.
Bench Press
Find your theoretical 1 RM and your training max.
You have two options as to how to proceed:
- Estimate your 1 RM. Take 80-85% of your estimated max and perform as many reps as possible (be sure to take enough warm-up sets beforehand).
- Take your most recent 3 RM or 5 RM. Use this weight and perform as many reps as possible (again, be sure to warm-up adequately).
10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DBs are a total of 45% BW, i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.
Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.
Compare to 10/13/10.
Olympian Natalie (Woolfolk) Burgener snatches 98 kg (216 lbs) at the 2007 Pan Am Games. Natalie is the daughter-in-law of Coach Mike Burgener, CrossFit's weightlifting head guru. Check out his site here. Natalie has competed in both the 63 kg (139 lbs) and 69 kg (152 lbs) weight classes and holds several U.S. records.
Saturday 02/05/11
Don't forget - we will have an "Intro to the Bench Press" mini-session right after class today. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! This is intended for those who are new to TSC, but those who have experience with the bench press are also welcome to attend and brush up on their technique!
Also, next Saturday, we have a snatch seminar after class (see info below):
Snatch Seminar
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
Skill Work
Muscle-ups
OHS
5-5-5-5-5
"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)
Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.
Compare to 10/21/10.
Also, next Saturday, we have a snatch seminar after class (see info below):
Snatch Seminar
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
Skill Work
Muscle-ups
OHS
5-5-5-5-5
"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)
Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.
Compare to 10/21/10.
Paul - working the pull-ups.
01/29/10
Thursday 02/03/11
Don't forget - here are some upcoming events we have this Saturday and next:
Snatch Seminar!!!
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
Also, for those of you who are new (or just want to work on technique), we will have an "Intro to the Bench Press" mini-session this Saturday (02/05/11) right after class. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! Those who have experience with the bench press are also welcome to attend and brush up on their technique.
Skill Work
Pistols
Weighted Pull-ups
5-5-5-5-5
5 rounds AMREAP of:
30 sec KTE
20 sec rest
30 sec Burpees
20 sec rest
30 sec KB Swings, 1.5 pd/1 pd
20 sec rest
Snatch Seminar!!!
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
Also, for those of you who are new (or just want to work on technique), we will have an "Intro to the Bench Press" mini-session this Saturday (02/05/11) right after class. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! Those who have experience with the bench press are also welcome to attend and brush up on their technique.
Skill Work
Pistols
Weighted Pull-ups
5-5-5-5-5
5 rounds AMREAP of:
30 sec KTE
20 sec rest
30 sec Burpees
20 sec rest
30 sec KB Swings, 1.5 pd/1 pd
20 sec rest
T.J. - done with the Crucible!
01/29/10
Wednesday 02/02/11 - NO CLASS due to weather
Sorry everyone - there will be no class this morning due to the weather. For weekday morning classes, we will follow Concordia's lead, i.e., if they cancel, we will also cancel. In this situation, following the local school closings on the internet/radio/T.V. will keep you informed. For all other classes, if there is a cancellation, we will post that information on this site at least an hour before class begins, so in the event of inclement weather, please check this site about an hour ahead of time
For future reference, this information is also available in the "Testify Links" (right sidebar of this site) under Class Times.
Please read the information below - we have some events coming up!
Snatch Seminar!!!
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
On a related note, for those of you who are new (or just want to work on technique), we will have an "Intro to the Bench Press" mini-session this Saturday (02/05/11) right after class. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! Those who have experience with the bench press are also welcome to attend and brush up on their technique.
For future reference, this information is also available in the "Testify Links" (right sidebar of this site) under Class Times.
Please read the information below - we have some events coming up!
Snatch Seminar!!!
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why? We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique. Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be. Future seminars will not always be free, so make the most of this opportunity. It's your training - own it.
On a related note, for those of you who are new (or just want to work on technique), we will have an "Intro to the Bench Press" mini-session this Saturday (02/05/11) right after class. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! Those who have experience with the bench press are also welcome to attend and brush up on their technique.
J.T. stretching post-Crucible . . . and maybe a bit mad that Kiley took this pic.
01/29/11
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