CrossFit North Peoria
UBC Headquarters

Warm Up

5 Minutes of jump rope freestyle (Channel your inner Buddy Lee).  <Click here to see Buddy in action>

Followed by

Group CFNP Mobility

Skills/Drills

Spend 5 minutes in a bottom of a squat

WOD Uno

21-15-9

Burpees

Walking Lunges

Wall ball situps

Rest 3 Minutes then

3 Minute of Double Unders

1 minute rest

2 Minutues of Double Unders

1 Minute rest

1 Minute of Double Unders

Warm Up

U Call It!!

WOD

"Jason"

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

Warm Up

Run 10 minutes out 10 minutes in

5 Tazmanian Get Ups (yes Tazmanian)

5 Windmills

Skills Drills

10 Minutes Double Under Practice

WOD

ANNIE!!!!

50-40-30-20-10

Double Unders

Sit Ups

The Woman, The Legend, Annie Sakamoto

Starting Monday 05/21 we will be replacing the 1300 class with a 1200 class.  Initially we hoped to make 1200 an open gym time but due to summer schedules we will need to make it a class.  I hope that this is not an inconvenience to our current 1300 warriors.  If it is please give me a call so we can discuss other options.

Warm-up:

2 Rounds:

-Skin the Cat x2

-Forward Roll x4

-Bent Over Row (DB/KB) x6

-1 Legged RDL (DB/KB) x8 ea side  

Skill-work:

Introduction to POSE Running...

**Sidenote....Ever wanted to make running more enjoyable? Less painful?? Or just be able to go farther, faster??? It turns out that running is a SKILL that can be improved by incorporating some basic technique practices each time you hit the trail, track or street....The "POSE" method is absolutely one of the best concepts you could learn that enables you to improve your fitness, as well as your chances of making it into heaven!!!

Ok, well, maybe it will not get you into heaven.....but we will present the conceptalong with a couple of drills to help you practice better running!!

Also, if you really are serious about getting better, I would HIGHLY recommend you google POSE running ....the net is littered with info that will have you running wild and free in no time!!

WOD: 

"Nicole"

AMRAP in 20 Min.

-Run 400m

-Max Rep Pull-ups

*After each run, complete a set of pull-ups (kipping is allowed) for as many reps as possible without dropping off the bar...once your feet hit the ground, start your next 400m run

**Score your total rounds completed as well as total pull-up reps

So I have two responses for 1630 any other interest there?...

Also kicking around an open gym from 1200 - 1300 Monday/Wednesday/Friday... any interest?

Tonight we had 21 athletes in our 1730 session... WOW!!! 

Would any of the bad ass evening CFNP crew be interested in a 1830 class? We would be willing to add a class if there was interest.  Post to comments if your are...

Thanks,

Arron

Warm-up

-Arm Circles-all directions 1 min

-Leg Swings x20 Front/back/side--each leg

-25 Lunge Shoulder Pass

Skills/Drills

 3 rds FOR QUALITY

-25 PVC Snatch Balance (face wall for xtra practice) - SNATCH BALANCE DEMO

-10 GHD Back Ext   

WOD

Row 500m

*3rds--time each round individually, recover between sets....set a PR!!

 Finish

Roll/Release

Warm Up

Jog 400m

10 Cossack squats ea. leg

RUN  400m (Simulate a "kick" at the end of a long run) 

 10 Min Time Cap:

-30 Bridge-ups

-Hold Bridge 30 sec.

-30 Sit-up to Pike

-Hold Pike 3 min  

WOD

5 Rounds for Quality:

-Max Strct Pull-ups

-Max Strct Dips

-Max T2B from the "L"

30 min cap

Finisher

-50 Double-Unders     

-recover-

Run 800m

*for time

Warm Up

2 rounds of;

10 Summo squats

20 wall ball sit ups

10 Cossack squats

20 double unders

Strength/Skills

Back Squat:

1×5@60%,

1×3@70%,

1×2@80%,

1×2@90%,

1×1@95%,

1×1@102%

WOD

3rds for time.

Run 400m

20 Burpees

20 KB Swings

Rest/Make-up

While coaching at CFNP is usually the highlight of our day, it is also a tremendous challenge that is constantly testing the limits of our fitness prowess. One of the most underrated aspects of being a coach is deciding what it is you will actually be doing for each class...otherwise known as ‘programming’...

Some folks may get the impression that running a “CrossFit” gym simply entails throwing people into a movement blender designed to punish them and, hopefully, give them a good sweat with a pleasant dose of those exercise-induced endorphins following a WOD of pure misery....('cause, that's what Crossfit's all about!....RIGHT!?!?):roll:

However, we feel that there’s much more to it if you want to reach maximum levels of awesomeness through your fitness ritual. Seriously though…we meet about it, ponder on it…do endless amount of discussing….texting-calling-emailing-reading-hypothesizing....studying and mulling over videos (mostly on the internet, and usually on company time….HAH! ;). )

And perhaps most importantly, we invest massive amounts of time in the gym and “under the bar”. We experiment with different techniques, styles and approaches; drive ourselves well out of our comfort-zones--always noting the effect and refining our methods into the most efficient, effective and safest means possible. That’s not to mention finding just the right way to communicate everything to a roomful of individuals of varying skill-levels (who all learn a little differently) and assuring that everyone is on the road to FLAWLESS execution with respect to a wide variety of movements and goals.

Fortunately, this is an art form that all of your coaches here at CFNP absolutely LOVE to practice. Nothing gives us greater satisfaction than watching athletes achieve observable and measurable results by following the daily madness that’s written on our little white-board. Sort of like the computer geeks of the gym world, we exist to help make your computer (body) operate at lightning speed, silky smooth and without hesitation.

Since we aim to maximize the development of our athletes’ ENTIRE physical skills-set to the greatest extent possible, we must periodically review and adjust our program accordingly. There are approximately 10 General Physical Skills that encapsulate our ability to express ourselves physically. They are:

Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Agility, Balance, Accuracy

**Flexibility...one of the 10 general physical skills

In a nutshell, we utilize fundamental exercises and assistance drills from the schools of gymnastics and weightlifting mixed with healthy doses of mobility, running and rowing to accomplish this. While we may spend a few weeks at a time favoring certain skills over others, it is always geared toward the long term enrichment of your "General-Physical-Preparedness" (or GPP).

It may take anywhere from 6-12 weeks for a given program's intended effect to sink in. After these points in time the general progress of the athletes under our care is evaluated and the next course of action is laid out.

With that being said, stay tuned for some subtle (and some not so subtle) shifts in programming styles and skill focus and see if you can identify what the goal or featured concept may be. You may also note which skills play to your strengths and which ones make you feel like a newborn deer learning to walk. 

And as always, be sure to take time to bask in your radiant and incomparable awesomeness as you continue to smash the limits on what you thought you were capable of!!

With deepest love and affection,

Your CFNP coaches

Warm Up

Rounds 1

Shoulder touches x 10

Dips x 10

Knees to elbows x 10

Forward rolls x 10

Round 2

Handstand walks (walk the floor)

Muscle Ups x 5

Toes to bars x 10

Backward rolls x 10

Strength/Skill

2 minutes Split Jerk technique work.

WOD

"All Bunnies go to Heaven"

5 rounds for time of:

11 Deadlifts @ 225/155#

11 Pushups (hand release)

11 V-Ups

Warm Up

Tabata Tuesday

Skills/Strength

Back Squats:

1X5 @ 60%

1×5 @ 65%

1X5 @ 70%

1X5 @ 75% 

2 Minutes of CFNP Mobility Between Rounds.

WOD

"Turd Furgeson"

10 Min AMRAP of:

4 HSPU (Regionals standard)

8 Hang Squat Snatches 75/55

16 KBS 24/16kg

Warm Up

Burpee Mobility Monday

Strength/Skill

15 Min to Establish a 3RM Power Clean

WOD

4 rounds for total working time of:

30 Split Jumps

10 Thrusters 95/65#

10 C2B Pullups

*Rest 2 minutes between each round.

Congrats to all CFNP'rs who ran the Race to Remember Saturday.... a special congrats to Stepanie Seneia (Seneca to those that know her), The Corso Sisters and Jason Leigh for taking home hardware!!!

Warm Up

Run 800 Meters

CFNP Mobility

High-Bar Back Squats:

1X5 @ 65%

3X5 @ 75%

WOD

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

Warm Up

Mindblowing Kettlebell Circuit

• Halos, Snatches, Windmills, TGU's........and for the grand finale......................(you'll have to be there to see the grand finale)
  

Strength/Skill 

15 minutes to establish a 1RM Push/Split Jerk

WOD 

"why she hit you dough"

3 rounds for time of:

Run 400m

20 KBS 24/16kg

15 T2B

***100 bonus points if you can name the title of this movie & 3 of the 5 actors in the picture....

What do you all  think about taking part in the Run to Remember for our Saturday WOD this weekend?  Last year TEAM UBC took home a lot of hardware!

Click me to register!!!!

Illinois C.O.P.S.

Run To Remember 2012

Warm-up

Tabata these>> 3 times thru:

Push-up/Arm Circle

Cossack Squats

Kips (rings or bar)

Jumping Squats

Strength/Skill 

15 minutes to establish a 1RM Power Clean 

Notice how the body angle of the little alien-man in the picture is actually leaning back *slightly as he gets his weird little alien hips to full extention (frame 5)

WOD 

"Take a vacation.........from your problems"

4 rounds for total working time of:

15 Push Press @ 95/65#

50 Double Unders

15 OHS @ 95/65#

*Rest 2:00 minutes between rounds.