Introduction
+ How are you feeling?

   
DROMS
Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Warm-Up
3 Rounds NFT of:
10 Walking Lunges Each Leg
7 Pull-Ups

Focus Movements
Kettlebell Swings
+ Intro: heels, back, shoulders, relaxed arms.
+ Deadlift KB, “Hike” it back, snap it up
+ Troubleshoot with group, 5 sets of :30 on each.

DB Thrusters
 + Intro, Rack Position, Upright Squat, Explode Overhead
 + 3 Sets of 5 Reps

Box Jumps
+ Intro, dip drive jump, knees up, eyes on box, full hip extension 
+ 2 sets of 5 reps each

(Move quickly through Thrusters and Box Jumps)
       

WOD
AMRAP 12 Minutes:
7 DB Thrusters
12 Box Jumps

Lecture
+ Paleo Intro: Ancestral Diet, Clean Animal Proteins, Vegetables, Fruit, Nuts, seeds
+ Recovery Intro: You get stronger when you recover, not when you workout, Sleep is essential for health

Foundations Class 3 <<   >> Foundations Class 5

Introduction
+ Breakfast
+ Sleep?
+ CrossFit is Constantly Varied, Functional Movements executed at High Intensity
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
   
+ Bottom to Bottom PVC:
OHS x5
NG OHS x5
NS OHS x 5
NGNS OHS x5
OHS x5

Warm-Up
Pull-Up intro, Active Shoulders, Full ROM
+ 3 Sets of 5 Reps

Focus Movements
Concept 2 Rowing
+ Intro Machine
+ Catch Position (Find your sit bones, Sit Tall, Knees over heels, Arms in line with chain)
+ Drive (initiate feet, hands, hips and shoulders together)
+ Finish (Elbow back, forearms parallel to floor
+ Recovery (Arms, Trunk, knees
+ Row :30 on :15 off  x4
   
Press/Push Press (Barbell, PVC only as needed)
+ Press Intro: Rack Position, ridged body, “Open window and look outside”
+ 3 Sets of 8 Reps Each
+ Push Press Intro: Dip/Drive/Press
+ 3 Sets of 5 Reps Each
 
     
WOD
For Time:
1000M Row
50 Sit-Ups
30 DB Push Presses

Cool Down
Mat Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 2 <<   >> Foundations Class 4

Introduction
+ Sore?
+ Breakfast?
+ Photos?

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
5 Rounds NFT of:
10-15 Squats
5-10 Push-ups
10 Body Rows

Lead the First two rounds as a group and have them DIY the following three rounds. This will be their primary conditioning stimulus today

Focus Movements
Deadlift
+ PVC Intro: Reverse DL, HIPS then KNEES, KNEES then HIPS, 8 reps
+ Barbell 5×5
Set up 4 Barbells and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
 
Jump Rope
+ Intro Single Under: upright body, elbows in wrists around, light bounce
+ 3 Rounds of 30 on :15 off Basic Bounce Practice
   
+ Intro Double Under: Same mechanics, Aggressive double pass
+ Double Under, one arm only, single under with bigger hops
+ 2 Rounds :45 on :15 off Practice
       

Lecture
Understanding CrossFit
+ Constantly Varied: Non-specialist program, we vary the time and modal domains
+ Functional Movements: Emphasis on tried and true potent movements, large loads, long distance, quickly
+ Relatively High Intensity: Need to train with enough intensity to stimulate an organic adaptation

Foundations Class 1 <<   >> Foundations Class 3

Introduction
+ Welcome to Foundations, Intro names and how you heard about CF
+ Our Intention is to expose you to our basic movements and fitness philosophy and prepare you for Group Classes
+ Our Strategy will be to progress you from our most basic movements to more complicated movements all while gradually developing your capacity
+ Each day will include a warm-up, skill development, a WOD and a cool down, attendance is a must.
+ Your responsibility is to focus on technique rather than intensity, listen to your body and have fun.

DROMS
Standing Series A
+ Palms Up / Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations / Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Focus Movements
2 Rounds of:
20 Squats
15 Sit-ups
10 Push-Ups
:30 Plank

3 Sets of 10:
Ring Rows

WOD
For Time:
Run 200m
15-12-9
Squat / Push-up / Ring Row
Run 200m

Cool Down
Foam Roller Series A
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back

While Foam Rolling, encourage group to:
+ Take a Before Picture
+ Read “Understanding CrossFit” 
+ Eat a breakfast using only animal protein, vegetables and fruit

>> FOUNDATIONS CLASS 2

The training floor is coming together.
Our pull-up bar components are being constructed off-site and will change some of this arrangement when they get installed.

Margie's Local wants to know What Your Measurements Are

Happy Birthday Kira D!

Best Wishes to Grant P as he makes his way to Haiti to assist with the relief effort.

Does anyone have an old chalk board they're willing to donate? Maybe you know someone who works in a school that might have a lead on one? I was thinking it would be a good idea to cut up a chalk board into little slates so that we could use them to track reps/rounds in workouts.  This would be a more sustainable alternative to using paper and pens.

Affiliate Cup Team Registration
opens on Feb 1 for the CrossFit Regionals in May.  CrossFit South
Brooklyn will reserve a team and commence tryouts in late Feb/early
March. Each team can consist of 6 individuals with at least 2 men and 2 women. Are you interested in trying out?
____________________
Laurie Galassi does the recent mainsite Handstand walk/hold/push-up WOD CrossFit