More kettlebells!!

Warm Up: 4 rounds of:
100 m walk/run
5 Squats (pausing at the bottom)
10 Sit ups
1:00 mobility

Skill: 10 min of:
KB high pull
Push up
(sets of 5)

Circuit: 1:00 on 1:00 rest
Squat
Box Jump
KB deadlift
Plank

6 min. AMRAP:
6 Push ups
6 KB high pulls
6 Cal row

Raising the bar

"The Health Lift"
This is an actual conversation with founder of crossfit Greg Glassman.

(Transcript of actual conversation)

Doc: Many of my patients shouldn’t be doing the deadlift.

Coach: Which ones are those, Doc?

Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.

Coach: Doc, would you let such a patient, let’s say an old woman, walk to the store to get cat food?

Doc: Sure, If the walk weren’t too far, I’d endorse it.

Coach: All right, suppose after walking home she came up to the front door and realized that her keys were in her pocket. Is she medically cleared to set the bag down, get her keys out of her pocket, unlock the door, pick the bag back up, and go in?

Doc: Of course, that’s essential activity

Coach: As I see it the only difference between us is that I want to show her how to do this "essential activity" safely and soundly and you don’t.

Doc: I see where you’re going. Good point.

Coach: Doc, we haven’t scratched the surface.

The deadlift (otherwise known as the health lift) is used everyday in our lives. We are going to practice the mechanics of lifting an object off the ground safely.  It could be something as light as keys, or as heavy as your refrigerator it is important to have sound movements.  Fear of the deadlift abounds, but like fear of the squat, it is groundless.  No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift.  Regardless of whether your fitness goals are to "rev up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

Warm Up: 2 rounds of:
1:00 Row
1:00 Box Step up
1:00 Squat
1:00 Sit up


Skill:
Bar Deadlift
10 x 3 w/ partner

4 min AMRAP:
3 Deadlifts
6 Sit ups

4 min rest

4 min AMRAP:
100 m walk/run
10 Squats

4 min rest

4 min AMRAP:
5 Push ups
10 Sit ups

The Circuit

I encourage you guys to check out crossfit.com, crossfitnewalbany.com, and watch the crossfit games on ESPN 2 on Wednesday nights to learn more about crossfit and the way we workout.  Also check out tutorials on the web of some of our skills to become more proficient.  This will keep you more involved and keep you itching to come back for more! Todays workout has most of the skills we have learned in one WOD. Have fun!
http://www.crossfit.com/
www.crossfitnewalbany.com

Warm Up  4 rounds of:
100 m walk/run
2:00 min mobility

Skill:
Rowing
250 m x 12 min (switching on and off with partner)

Circuit: 1:00 on  1:00 rest
-Row
-Sit up
-Squat
-Box step up
-KB swing
-Mountain climber
-DB straight leg press
-BURPEE!

Time for some ring work!

Ring rows are a great tool for a full body pulling exercise.  Pulling your own body weight is a great way of correcting muscle imbalances, improving midline stabilization, and building upper-body strength.  Ring rows  provide an early stepping stone toward harder skills, like developing the strength required to do a pull-up.


Warm Up: 10 min of:
100 m Walk/Run
100 m Shuffle (stretch)
10 Lunges (stretch)
10 Squats
10 Sit-ups

Skill: 10 min of:
Ring Row
Sit-up
2-4-6-8-10-8-6-4-2


AMRAP 10 min:
2 Ring rows
4 KB Swings
6 Squats
8 Mtn. Climbers
100 m Walk/Run


MOBILITY(target sore areas, and inflexible areas)

Dumbell Row

Warm Up: 7 min of:
5 KB swings
5 Squats
10 Box step-ups
10 Lunges
100 m walk/run

Skill:
Bent over DB Row
5 x 5

Mobility ( Shoulder and Legs)

AMRAP 6 min:
6 DB row
6 DB dead lift
100 m walk/run
(DB weights same)

3 min rest

AMRAP 5 min:
3 KB swings
6 Push ups
9 Sit ups

Building upperbody strength!

Classes have been going great. All the hard work put in by you guys makes this a really great class. If anyone has any questions about nutrition I encourage you to visit our nutrition blog, we offer nutrition counseling at Crossfit New Albany.  Today we are going to learn about a couple different types of pressing.  We are going to build strong arms and increased shoulder flexibility.


Warm Up: 10 min of:
100m walk/run
Max wall sit (up to 1:00)
1:00 calf stretch (:30/:30)
50 ft. walking hamstring stretch

Skill:
Stiff leg DB press
6 x 10

Box dip (full range of motion, modify if needed)
5 x 5 

WOD 10 min AMRAP:
20 Step-ups
5 Box dips
20 Lunges (10/10)
5 Stiff leg DB press

CHALLENGE:
100 reps of anything (partner)

Squat Test!

Today we are going to put all that squating practice to test. The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.

Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back. The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.

Warm Up:  5 minutes of:
10 Squats
9 Sit ups
8 Step-ups
7 Toe touches
6 Mountain Climbers
50m Row
4 Lunges
3 Push ups
2 Burpees
100 m walk/run

SQUAT FORM TEST (this is to ensure future safety and progress)
5 x Max squat hold
Skill:
KB Swing (eye level) 5 x7
Push up 5 x 5
(alternate)

AMRAP 7 min:
7 KB Swings
7 Toe Touches
7 Push ups
7 Calorie Row

Mobility!!

The Deadlift

The deadlift is one of the most basic yet important exercises in the entire world.  The deadlift is code word for picking something up off the ground.  Weight is relative to each individual but we've all had to move a couch or a coffee table or a bad of dog food or a rock.  The last thing you want is to pick something up without being properly trained.  Your life will be easier after today!


Warm Up: 6 minutes of:
50m Row
100m walk/run
10 Sit ups
10 Squats
10 Lunges

Skill:
KB Dead lift (partner) (Deadlift ie. picking something up off of the ground)
5 x 5

Mobility

WOD:
BUY IN: 10 Burpees
2 x 4 min AMRAP  w/ rest 1:30
8 Box step-ups
8 Sit ups
8 Squats
CASH OUT:10 Burpees

More Mobility!

9/11 Special WOD

We will be having a Sunday September 11th special WOD at 5pm for all Lite Fitters and prospective Lite Fitters.

Bring everyone you know that would benefit from a high quality functional fitness program!

Row Row Your Boat

Warm Up: 7 minutes of:
100 m walk/run
10 box step-ups
100 m walk/run
10 box step-ups
10 sit ups

Skill: 8 minutes of partner row
Rowing
Partner 1 does 100m while partner 2 holds a plank

AMRAP 10 min:
10 Lunges
100m Row
10 Squats
100m Row

Finisher:
40 sit ups

More Mobility!(mandatory)

CFNA LITE Day 1!

The almighty perfect air squat.  Essential basic movement for fitness and life.  In lite fit this is a movement we will strive to perfect.  The air squat requires balance, strength, and flexibility.  All three of these requirements will be the core of lite fit.  We are here to make your life better.  Come in with the attitude to get better and do your best and you will see great results!


Warm Up: 5 minutes of:
100 m walk/run
50 m High knees walk/run
50 m Butt kicks walk/run
100 m Shuffle walk/run

Skill:
Squats 10x5 (partner) (squat ie. sitting down and standing up)
(Focus on form, use a box if needed)

AMRAP 8 min:
100 m walk/run
5 squats
10 box step-ups

rest 4 minutes

AMRAP 5 min: Buy in: 1 minute plank hold (not counted on 5 minute AMRAP)
10 situps
10 mountain climbers
10 supermen
Cash out: 1 minute plank hold (not part of the 5 minute AMRAP)

Rest of time Mobility!

It all starts this week! The more people we get, the more classes we open!

Classes start this Wednesday at 10:30am and 7:30pm!  Bring anyone and everyone to try it out, lets make this a ton of fun!

We're are also having a huge Lite Fit bash Sunday September 11th at 5pm, bring everyone you know for a great workout.  We'll have our CrossFit members coaching everyone on all the movements, a great way to meet everyone and get some great coaching on a bunch of functional movements.