FALL SESSION

We are currently working on a fall schedule. Please e-mail mikem@guerrillafitness.net if you have any questions regarding upcoming programs for your HS Athletes.

8/1/11 Monday "Track Workout"

** We will be WODing at the Morristown track Monday morning at 10am. However, you must e-mail Mikem@guerrillafitness.net by 10pm on Sunday 7/31 if you are planning to attend. If no one e-mails, then the class will be cancelled. There will be a new blog post tomorrow morning letting everyone know if the class is on.

7/30/11 Saturday "CLOSED!"

Sadly, we are closed today. BUT, happily we will be renovating the interior to add extra space, so much much more can happen in the future!

We are shooting for a Monday morning workout at the Morristown track. Follow the blog for more details to come. Enjoy the weekend, and get some rest!

7/29/11 Friday

*Updates: Crossfit Morristown will be closed on Saturday 7/30 and Monday 8/1. There will not be any class on Saturday, but we may meet at the track on Monday morning. Please check back for further updates regarding Monday's session.

* Also, there are only three weeks left in the program, if you haven't been coming, COME IN!! We end on August 20th, if you need to makeup missed sessions now is the time. Come as often as you need to make up the sessions you have missed. Please e-mail me at mikem@guerrillafitness.net if you have any questions regarding this.

WOD: "Morrison"

30-20-15-10

Wall Ball

Box Jumps

KB Swings

7/28/11 Wednesday

Two of our CFM Athletes working hard!! The sled pull is a great way train for speed and power. Great job to all who came out and wodded on Tuesday!





WOD: Strength in Deadlift
5 x 5

then

AMRAP in 10 mins of:
7 burpees
60 ft farmers carry
200m run

7/26/11 Tuesday

WOD: Strength in Deadlift

5x5

then

2:1 minute interval ratio, spend two minutes at each station with a 1 minute rest in between. At each station complete:

MAX REPS of double unders

MAX DISTANCE sled pull

MAX REPS of kb swings

7/25/11 Monday "scaling"

Today we are going to do Hand Stand Push Ups (HSPU). They are one of the most difficult movements in crossfit. However, the great thing about crossfit is that all movements are infinitely scalable. Meaning we can still generate the same stimulus, but with less intensity so you are able to do the workout.

On the left <-- you see someone using a harness to complete hand stand push ups. Scaling is a great way to build strength and coordination in the movment, until you can complete the movement unassisted and safely.

We're going to work on the HSPU and get you to your best scaling option! Don't be afraid of the HSPU!!

WOD: "Diane"

21-15-9 reps of

Deadlift

HSPU

7/23/11 Saturday "Hydrate"

Its HOT, very hot, but you can still come in and work out. We will dial back the intensity and keep a close eye on everyone to make sure that they are safe during the session.

Make sure you drink enough water the night before and morning of the workout. Drinking just during the workout is not enough.








WOD: "Jackie" (modified)
Row 750m
35 Thrusters 45/25
20 Pull-Ups

7/22/11 Friday "Attendance"

Attendance is a very important part of Crossfit. If you don't come you will not get better, and you will not get the results you should expect from our program. We are not like other gyms that want to take your money and never see you again. As coaches we LOVE to make people into stronger fitter people. Please, come to the gym, whether you are injured or just plain nervous. COME, and tell us your troubles so we can tailor workouts and push you forward to achieve your fitness goals! Make it happen people, get to the gym!

WOD: 18 minute time cap
4 rounds of
5 Hang Power Cleans/Power Cleans
10 Toes to Bar
400m run

then GAME!!!

7/21/11 Thursday

Can you spot the CF Athlete in this picture?

Completing community service is an important part of a full existence. Giving back to others is what makes us feel connected and part of the larger world community. After you spot the athlete ask her about this trip when you see her in class.

WOD: Strength

5x5 Back Squat

then

8-10-15-10-8 reps of

Push Press

KB Swing

Tuesday 7/19/11 "Injured??"

If you are injured you should still come in!! There are many ways that we as coaches can keep you in the game. We will do everything we can to keep you fit and safe. So come in, and we will modify or completely change a workout so you can participate!!

WOD: Tabata This! 20 seconds on 10 seconds off for four rounds for each exercise.

Pull-Ups

Squats

Push-Ups

Sit-Ups

Monday 7/18/11 "Posture"

Which person is doing a functional Human Movement?

To Avoid ever falling into the posture of the guy on the right, we make sure we do the movements of the guy on the left.

DEADLIFT!!

Don't be the guy on the right.

WOD:

5x5 Deadlift

then

6 minute AMRAP of

1 or 2 rope climbs

8 Lunges each leg (16 total)

12 Box Jumps 18"-24" box

Saturday 7/16/11 "Intensity"

*Updates:

-Today's class will meet at 12:30 due to Dr. Chris's presentation "Sitting on your a%$ is hazardous to your health." Please come at 11:30 and BRING YOUR PARENTS!! then work out at 12:30.

I want to take a second to talk about intensity. What is it, and how do we define it? Intensity is Power, its very simple. Intensity is defined by the amount of work you can complete in a given time. The more work in a shorter time, the more intense is the workout. GREAT! now that's cleared up, but what about the symptoms of intensity. Increased heart rate, sweating, nausea, the gripping urge to stop and slow down, DISCOMFORT!

How do we know when its too intense? The answer is we don't. Intensity is personal. What we want is for each person to go as intense as form allows, and then as intense as is physically and PSYCHOLOGICALLY possible. You may be able to go harder, but mentally you can't get there, and thats okay. However, we want you to be looking for your boundaries in these workouts. Finding them will create intense discomfort, but finding calmness and composure when your heartrate is jacked and your mind is screaming for you to stop will translate into composure when under stress in your sport. SO GO HARD IN THESE WORKOUTS!! Can't wait to see you fantastic athletes again.

WARM-UP: D.R.O.M. + Running Instruction

WOD:

14 Minute AMRAP

20 Air Squats

8 Ring Dips

Run 200m

Friday 7/15/11

If you turn your head at just the right angle, you can see Colin in his front squat. Sorry, I've gotta figure out how to rotate these pictures!! Colin did a great job maintaining form in this lift. His chest is lifted, his knees are out over his toes and his hips are BACK! Awesome job Colin!!!

Today is another strength day. We will be focusing on the Deadlift. Come in and get some strength!!

Warm-Up: D.R.O.M. Roll Out/Mobility work

suitcase carry/pistol practice

WOD:
5 x 5 Deadlift
then
3 rounds of
50 single unders with a jump rope

15 burpees

gymnastic movement:

bridge-ups

Thursday 7/14/11

Today we are going to row. Rowing is not easy, but it is a GREAT way to get in shape and test your ability to stay focused and perform while under stress. We are going to teach everyone proper row mechanics, so try to get to class so we can learn this skill!

WOD:

Row 600m

30 Push Press

30 Ab-Mat situps

Row 400m

20 Push Press

20 Ab-Mat situps

Row 200m

10 Push Press

10 Ab-Mat Situps

Tuesday 7/12/11

*UPDATES:

1. Free SAT tutoring will be starting August 1st. Please e-mail: mikemetzger@crossfitmorristown.com if you are interested.

2. Check the schedule for class times regularly, there may be updates... but for now the times are as follows: Monday 1030am and 515pm/ Tuesday 815am and 415pm/ Thursday 415pm/ Friday 1030am and 415pm/ Saturday 12pm.

Today is a strength day. Please come in!!!

Warm-Up: D.R.O.M.

Roll Out Hamstrings, Glutes and Quads!

W.O.D.

Back Squat 5x5 or 4x7

then

6 Rounds

200m run

11 KB swings

Just want to take a moment and talk about doubt. We all experience doubt during these workouts. Doubt that we'll be able to finish. It is in overcoming this doubt that we become stronger fitter athletes and more capable people. I encourage all of you to look forward to your moments of doubt, so you can smash them with your perseverence and be proud of your ability to press on, and finish!

Monday 7/11/11

This is the first week of classes after On-Ramp. Please check the blog everyday for updates and workouts. Workouts will now change everyday, but we will also be incorporating strength days where we will focus on two powerlifting movements, the deadlift and the squat. These are basic movements that develop raw strength. EVERYONE needs to develop strength in these movements. The workouts will be posted, so please try and make at least 1 strength day per week.

Warm-Up: 2x through
15m somersault
20 second bar hand
15m crabwalk
15m burpee broad jump
20 sec handstand hold
15m plank walk


Monday's WOD:
Buy In: 60 ft walking Lunge with plate held overhead
then
21-15-9 reps of
Pull-Ups
Box Jumps
then
Cash Out: 60 ft Walking Lunge with plate held overhead

On Ramp 6: Friday/Saturday (GRADUATION!!)

Ahhh, the last On-Ramp class. Everyone has been doing a phenomenal job! Hopefully the athletes have been doing thier "homework" and trying out the paleo diet. We at Crossfit believe that this is the healthiest way to eat to maximize the return on the hard work we do in the gym.

*Reminder:
After this week, next week's schedule will be as follows:
Monday: 10:30am and 5:15pm
Tuesday: 8:15am and 4:15pm
Wednesday: NO CLASS!
Thursday: 4:15pm
Friday: 10:30am and 4:15pm
Saturday: 12:00pm

On-Ramp Day 6:

Review: Full Burgener Warm-Up

Skills: Hand Power Clean/ Wall Ball/ Ring Dip/ Rope Climb

WOD:
1 Rope Climb
15 Wall Ball
15 Hand Power Clean
1Rope Climb
10 Wall Ball
10 Hang Power Clean
1 Rope Climb
5 Wall Ball
5 Hang Power Clean
1 Rope Climb

On-Ramp Day 5: Wednesday/Thursday

<- The MedBall Clean is shown in the left hand side. This move is essential in developing the speed and coordination needed to execute more technical movements with heavier weights. We learn the MedBall Clean tomorrow!

*Athletes please check your e-mails and respond regarding FREE SAT tutoring at Crossfit Morristown starting next week!

*Class will meet at 10:30am on Wednesday and 4:15pm on Thursday

Warm-Up/Review: Reverse Lunge/ Front Squat/ Step Up

Skills: Medball Clean / Hand Stand Push Up (HSPU)

Oly Skills: Muscle Snatch/ Hang Power Snatch

WOD:

10-8-6-4-2

Medball Clean

Step-Ups w/dumbell

HSPU

On-Ramp Day 4 Happy 4th of July!!

CLASS IS AT 10:30 ONLY ON MONDAY!!! Regular class schedule resumes on Monday, please check the schedule for class times on a regular basis, they are not changing, but at times there may be updates.

On-Ramp 4 Monday/Tuesday

Warm-Up: D.R.O.M.

Review: Deadlift

Skills: Sumo Deadlift High Pull/ Pull-up/ Ring Row/ Kettlebell swing

WOD: 4 rounds of

7 SDLHP

7 Pull-Ups or Ring Rows

7 Kettlebell swings

Track Workout 7/2/11

Today's workout will meet at Morristown High School track at 12:15.

Warm-Up: Dynamic Range of Motion Warm-Up/ Running Drills

Skills: Running (everyone can and should improve their running technique)

WOD: Come and see!!