Week 36

Monday
Warm up: Junkyard
Assessment: Pull ups
Strength: Check “Meeting Mini Standards”, select two lifts. Perform 3 sets x 5 reps
Reflection: How did you swimming unit? Which activities did you enjoy? What was most difficult for you? Any suggestions to make the swimming unit better?

Tuesday & Wednesday (5th & 6th are swimming)
Warm up: Team Cindy 5 min. AMRAP
10 push ups
10 jumping pull ups
10 AS
Strength: Barbell Assessment (FS & DL)
WOD: “West Valley College” team of three 12 min. AMRAP
3 push ups
6 sit ups
9 AS

Thursday & Friday
Warm up: Rock, Paper, Scissors 10 rds
Strength: Barbell Assessment (SP & HC)
WOD: “Sonoma State” Tabata (6rds each)
DL (30% BW)
Push ups
Box Jump (12+/18/20)

categories PE | | datetime May 20, 2013 8:20 am | comments Comments (0)

Week 35

 Monday

Assessment: 400 meter run??

Tuesday/Wednesday

Block 3: Games and Relays

 

Working in teams, students will complete the following tasks:

  1.  Spider Relay—students cross the width of the pool crawling under lane lines.  Students can make forward progress only while submerged, and must stop crawling to breathe.
  2. Feet first relay—self explanatory
  3. Dolphin relay—each team has a beach ball, and must push the ball across the pool using only noses.
  4. Hidden bottle—two teams, one on each side of the pool.  Participants stand with their backs to the water.  The instructor tosses a water-filled clear unlabeled bottle into the pool.  On the instructor’s cue, participants jump in, retrieve the bottle and return it to their “home base.”  Play (for example) to best out of 5.
  5. Fashion Victim Relay.  For each of two teams, submerged at the deep end, are color coded sets of clothing: socks, pants, t-shirt and long sleeve shirt.  Teams must retrieve one item at a time and use it to dress a teammate.  The “dressee” must have the item fully on before the next item can be retrieved.  The winning team is the first to be fully dressed.  Record times for inter-class competition.
Thursday/Friday

Block 4: CrossFit WOD

Warm Up:      tread water 2 min

50 meter kickboard

 

WOD: “Dominican” (Dominican University of Cal, home of the Fighting Penguins)

For time:        1 lap, 1 push up, 1 air squat

1 lap, 2 push ups, 2 air squats

1 lap, 3 push ups, 3 air squats…

…

1 lap 10 push ups, 10 air squats

categories PE | | datetime May 12, 2013 8:45 pm | comments Comments (0)

Week 34

MetCon Monday

500m row – last assessment

Swim Unit

Here is a list of recommended items to bring on swim days:

1. Swim Suit (preferably one piece style suits for Girls. However, if you do not have one, you can wear a T-shirts on the top. NO Midriff to be shown)

2. A towel

3. A shampoo bottle or soap

4. a plastic bag to take wet items to home

Optional items for your comfort;

1. Swim cap

2. Swim goggles

3. Sandals/flip flops

4. Sun screen

Tuesday/Wednesday Swim

Block 1: Safety/Meeting Minimum Standards

Working in small groups, students will be assessed on the following skills:

  1. Sit on the edge of the pool and slide in
  2. Exit from the shallow end without stairs
  3. Crabwalk along side and lane lines
  4. Put face in water, blow bubbles
  5. Walk in a straight line, shallow end
  6. Hang on the side, let go, hang on, repeat
  7. Kick while holding on to the side
  8. Dog paddle 25 meters
  9. Float on back
  10. 10. Tread water 1 minute
  11. 11. Swim one lap (freestyle) across pool
Thursday/Friday Swim

Block 2: Proficiency

Working in small groups, students will record their performance on the following tasks:

  1. For time: 100 meter swim (4 laps)
  2. For time: 50 meter flutter kick with board
  3. “SWOLF” Score (swim 50 meters; add number of seconds to number of strokes)—three attempts with full rest
  4. SCUBA Test: tread water 5 min, swim 500 meters.  If unable to complete the task, students record number of minutes successfully treading water, and number of meters completed for swim.

categories PE | | datetime May 5, 2013 8:23 pm | comments Comments (0)

Week 32

Monday

Finish up Cal State Fitness Testing

1600m run

Tuesday/Wednesday

Warm Up: Farmer’s carry relay

Divide the class into divisions (boy/girl; beginner/intermediate).  Assign bumper plates to each group.

BG: 15# x 2

BB: 25#

IG: 25#

IB: 25# x 2

We can either do this on the upper field or the pavement between the MAP building and the upper field…

Strength:  Red Day

WOD:  Ohio State

400 m  run
5 OHS  (40/25, 30/15)
10 Push ups
15 Sit ups

3 rounds for time

Partners share a bar.  Person 2 starts after person 1 completes 400 m run. Record time when both partners have completed the entire workout.

 

Thursday/Friday

Warm Up:  Sharks and Minnows

Strength: White Day

WOD:  Team 5K run

Arrange students in teams of 4, although 3 or 5 works too.  To start, one runner from each team goes to the 200 meter start (numbers) near the baseball field, with a baton.  The first runner runs a half-lap, then passes the baton to the next teammate.  After that, team members take turns running full laps.  Each team runs 12 ½ laps total.  Use popsicle sticks to keep track if necessary.

categories PE | | datetime April 21, 2013 8:26 pm | comments Comments (0)

Week 31

Monday
Warm up: Jog down to the gate of the track and back with jump rope and 10 squats, 10 sit ups, 10 push ups, 10 burpees – 2rds.
Assessment: 500m Row and Sit & Reach (only beginners)
Skill: Push up practice (plank position w/PVC, slow push ups)
Tuesday & Thursday
Warm-up - Medicine Ball Musical Chairs ( wont actually sit on them – maybe pick up and get into and hold a full front squat position) – if they do not get a medicine ball they will be out and will do 10 air squats, 10 curl-ups and 10 burpees.  To save time you can remove a few medicine balls each round.  While music plays they are doing an exercise around the medicine balls…high knees, side step, butt kickers, skips, lunges…For large classes separate the class into 2 groups and have one group do pull-up practice while the other plays and then switch.
Strength: ?
WOD:  Final Gone Bad – compare to end of first semester
2 rounds of AMRAP 1 minute in each exercise (2 heats)
Wall Ball (6/8/10/12)
Cal Row
Push Press (15-45)
Box Jump (18″/20″/24″)
SDHP (15-45)
HW: Remember to bring your smart PHONES to class!!!
Thursday & Friday
Warm up: Tug of War
Assessment:  Hang Clean Video Evaluation using smart phone & rubric (beginners only)
Strength: for Intermediates
WOD: Hoover Ball

Here are the traditional rules.

  1. Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds.
  2. The ball is served from the back line.
  3. The serve is rotated among one team until the game is won. Teams alternate serving after each game.
  4. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
  5. Each team’s court is divided in half. A ball returned from the front half of a team’s court must be returned to the back half of their opponent’s court. If the ball doesn’t reach the back court, the opponent is awarded the point.
  6. A ball that hits the out-of-bounds line is a good return.
  7. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
  8. A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponent’s back court to be good.)
  9. Teams may substitute at dead ball situations.
  10. Women serve from the mid-court line.
  11. Women may pass once before a return.
  12. Women may return the ball to any area of the opponent’s court.
  13. Good sportsmanship is required

categories PE | | datetime April 8, 2013 9:18 am | comments Comments (0)

Week 30

Monday:   Only 30 minute period
- Collect Intermediate Programming summaries.
- Give feedback to beginners on their summaries turned in last week.
Bocce Ball – 8 (4 teams of 2) students per set
- need all bocce ball sets and cones for start line for each group
Winning team of each round gets to assign the rest of the teams an exercise (max 20 repetitions or run a lap around perimeter of field)
remind students to bring smart phones for Tuesday/Wednesday
Tuesday/Wednesday:
Warm-up -  3 Stations – on upper field
1.  agility ladder exercises – 2 times each excercise (speed bunnies, power bunnies, snow boarder, Ali shuffle)
2.  medicine ball core (sit-up pass, v-sit pass sideways – 20 times each exercise x 2)
3.  medicine ball pass and catch in full squat (20 times x 2 stretch in between)
Skill:  Use smart phones to film and review in groups of 2-3 the clean - use rubric
Strength:  ?
WOD:  Probably needs to be a short one…
“Young Kelly” – compare to week 23
4 rounds of 200 meter run, 15 box jumps (18″), thrusters (15/30/45)
Thursday/Friday:
Warm-up - Medicine Ball Musical Chairs ( wont actually sit on them – maybe pick up and get into and hold a full front squat position) – if they do not get a medicine ball they will be out and will do 10 air squats, 10 curl-ups and 10 burpees.  To save time you can remove a few medicine balls each round.  While music plays they are doing an exercise around the medicine balls…high knees, side step, butt kickers, skips, lunges…For large classes separate the class into 2 groups and have one group do pull-up practice while the other plays and then switch.
Assessment:  Clean using rubric
Strength: ?
WOD:  Final Gone Bad – compare to end of first semester
2 rounds of AMRAP 1 minute in each exercise (2 heats)
Wall Ball (6/8/10/12)
Cal Row
Push Press (15-45)
Box Jump (18″/20″/24″)
SDHP (15-45)

categories PE | | datetime April 2, 2013 10:52 am | comments Comments (0)

Week 29

Monday

Complete Cal Fitness testing

400m run assessment

Tuesday/Wednesday

Warm up: Crossfit Dodge Ball
Strength: ” Blue” Day ?
WOD: “Bar Exam” (PVC/15/30/45)
2  rounds for time (pairs)
20 SDLHP
20 Hang Power Clean
20 FS
20 PP

Compare to week 23

Thursday/Friday

Warm up- 5 minutes of team Cindy

Strength/skill – Intermediates strength work and Beginners can work on their projects.

WOD – Baseline workout In heats

500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups.

 

categories PE | | datetime March 25, 2013 6:49 am | comments Comments (0)

Week 28

Monday
Warm up: runners’ warm-up
Assessment: 800m run
Fitness Test: Trunk Lift
Tuesday/Wednesday
Beg – Group project introduction (distribute the packet).
Form teams of 3, discuss and decide which project the team will do.
HW – Typed a one-page description of their project due next Tue/Wed. (15 points).
Int. – Spring Break project introduction
Warm up: High 5
Strength: Red?
WOD: Crossfit Game 13.2   10 min AMRAP  Record your rep#
5 Push Press (65/55/30)
10 Dead Lift (65/55/30)
15 Box Jump (20/18/12+)
(2 heats)
Thursday/Friday
Warm up: Animal Walk Relays
Strength: Blue?
Fitness Test: finish up Trunk Lift
WOD: Tiring WOD  team of 5-6    (2-3 heats)
1 lap (400m) – Flip the tire
1 lap (400m) – Roll the tire
1 lap (400m) – Carry the tire
1 lap (400m) – leave the tire at the start line, Run together as team
For time
Reflection: Please reflect about your strength training. List your personal record for each lift. Which lifts do you think you are doing well? Also, which lifts do you think you have a difficulty with and why?

categories PE | | datetime March 18, 2013 8:33 am | comments Comments (0)

Week 27

Week 27

 

Monday 3/11

 

Warm-up:  Junkyard

 

Assessment / Stations:

Station #1:  500m row

Station #2:  Core: w/partner 20 med ball pass, 20 leg-throw downs, plank pos. hockey (1min)

Station #3:  Beginner:  Push-up Fitness Testing  /  Intermediate: Pull-up Practice

 

 

Tuesday/Wednesday  3/12-3/13

 

Warm-up:  Tug-O-War

 

Strength:  Red Day? (beginners finish push-ups if needed)

 

WOD:   John Hopkins

10k Cal row sets the pace

KB Dead-Lifts   (12/10   16/12)

Box Jumps  (12/18  18/24)

Med Ball front squats

Rest

 

 

Thursday/Friday   3/14-3/15

 

Warm-up:  Stations

#1 – Pull-up practice (3×3 hold for 10 seconds, descend slowly)

#2 – Jump Rope

#3 – Push-ups (3 rounds of 10)

#4 – Wall Ball Shots (15 each)

 

 

Strength:  Blue?

 

WOD:   Jog down to the track and stretch hamstrings, quads, 5-point glute stretch, calves…

 

Continuous Relay:  Teams of 5

Number off the team members

1 and 5 will be at the start of the 400.

2 and 3 will be at the other 2 4x100m relay exchange zones

First runner will run with baton and pass to runner two.  Runner one will stay at that exchange zone.  The baton will continue around until each runner is back to their original position.

categories PE | | datetime March 13, 2013 8:48 am | comments Comments (0)

Week 26

Monday

California State Fitness Testing

1 mile run Finish height and weight if need be

Tuesday/Wednesday

Warm up: 50 yard burpee broad jump

Strength/skill: “White” review Thruster and KBS

WOD: “Ball State” – team of 5, complete 3 rounds for time

12 Thruster

12 Box Jump (12”/18”)

12 KBS (16/12/10)

12 push up

12 AB mat sit ups

Thursday/Friday

Warm up: Medicine Ball Indian Run at upper field (2 laps)

Strength: Gray Day?

WOD: University of Wisconsin Graduate School
Perform 5 burpees on minute every minute, with remaining time perform Thrusters until you complete 50 Thrusters

2 heats – use med ball to ensure depth on the thruster

categories PE | | datetime March 3, 2013 5:19 pm | comments Comments (0)

Week 25

Met Con Monday

California State Fitness testing

Height weight and Curl ups if we can get it in…

Tuesday/Wednesday

Warm up: Chain Tag, Tunnel Tag, Sharks and Minnows… Large gym

Skill/Strength: Red

WOD: “West Valley”

3 push ups

6 sit ups

9 air squats

AMRAP 10 minutes – Compare to week  16

Thursday/Friday – Distinguished School Committee will be here to check out our classes!

Warm up: Crossfit Dodge Ball

Skill/Strength: Blue day – FS, PP, DL, CL review

WOD: “St. Mary’s College” Modified

200m run

25 front squats

20om run

25 push presses

200m run

25 dead lifts

200m run

25 hang cleans

Boys Int 45# Girls Int 30#  - Beginners 20# 30#

2 heats

categories PE | | datetime February 24, 2013 7:33 am | comments Comments (0)

Week 24 – 2/11-2/15

Met Con Monday
400 meter assessment & Pull up assessment

Tuesday/WednesdayWarm up: “Junkyard”

Strength: Gray?

WOD: “Team Murph”

Groups of 4 per team-

Each Team performs entire workout with a 10 or 15 or 25lb bumper plate being held at all times. If at any point during the workout the plate touches the floor/ground the entire team has to do 10 burpees right then and right there!!

1.      2 laps w/ ??lb plate, team has to run together, does not matter who holds the plate, can switch as often as they want

2.      100 team pull-ups, somebody resting will be holding the ??Ib plate

3.      200 team push-ups, whoever is doing the push-ups has the ??lb plate on their back, the other team members make sure it stays there

4.      300 team squats, to Medicine ball with plate being held across the chest of the person doing the squats

5.      2 laps w/ ??lb plate, team has to run together

Feel free to scale the weight with whatever you feel is appropriate for your groups…

Thursday/Friday

Warm up: Cart wheels, front rolls, back rolls, frog stands, hand stands

Strength: White?

WOD: Ultimate Frisbee.  Divide football field into three 40 yard sections (including end zones) using cones. Play three games “widthwise” simultaneously.  Click here for simplified rules.

categories PE | | datetime February 11, 2013 8:11 am | comments Comments (0)

Week 23 – 2/4-2/8

Met Con Monday

Track Warm up and 800m assessment

Tuesday/Wednesday

Warm up: Crossfit Dodge Ball
Strength: ” Blue” Day ?
WOD: “Bar Exam” (PVC/15/30/45)
2  rounds for time (pairs)
20 SDLHP
20 Hang Power Clean
20 FS
20 PP

Thursday/Friday

Warm up: 4 min. jog, 3 min. sit up, 2 min.
squat, 1 min. push up
Strength: “Red” Day ?
WOD: “Young Kelly”
4 rounds
of 200m run, 15 box jump (18″), 15 thrusters (15/30/45)

 

categories PE | | datetime February 3, 2013 2:37 pm | comments Comments (0)

Week 22

 Monday

1600 meter run assessment

Tuesday/Wednesday

Warm Up: Farmer’s carry relay

Divide the class into divisions (boy/girl; beginner/intermediate).  Assign bumper plates to each group.

BG: 15# x 2

BB: 25#

IG: 25#

IB: 25# x 2

Go to the large gym and each team member must make three rounds trips across the gym gripping the plates.

Strength:  Red Day

WOD:  Ohio State

400 m  run
5 OHS  (40/25, 30/15)
10 Push ups
15 Sit ups

3 rounds for time

Partners share a bar.  Person 2 starts after person 1 completes 400 m run. Record time when both partners have completed the entire workout.

 

Thursday/Friday

Warm Up:  Sharks and Minnows

Strength: White Day

WOD:  Team 5K run

Arrange students in teams of 4, although 3 or 5 works too.  To start, one runner from each team goes to the 200 meter start (numbers) near the baseball field, with a baton.  The first runner runs a half-lap, then passes the baton to the next teammate.  After that, team members take turns running full laps.  Each team runs 12 ½ laps total.  Use popsicle sticks to keep track if necessary.

categories PE | | datetime January 28, 2013 6:14 am | comments Comments (0)

Week 21

Week 21 – 1/22-1/25
Tuesday/Friday
Warm Up – Tire Flip Relays In team of 5-6, 1 member at a time will flip the tire and return to the end of the line. Team will flip tire for 50 yards and roll in back to the start line. Fastest team receives Otter Pops.
Skill – review KB dead lift and med front squats
Strength – Grey/ Blue ?
WOD: “Johns Hopkins”  – can be done by 1 heat

Teams of 5

Upper field run up and back

KB dead lift                            12kg/16 kg                          16 kg/20 kg

Box jump                                12/12                                  18/18

Med ball front squat              #14/#16                              #16/#20

Rest

2 rounds for team time

Wednesday/ Thursday

“Speak Up for Change”

Body Image

Strength- Blue/Red

WOD – AMRAP 8-10 (depending on time left in class…)

“Team Cindy”

In teams of three complete

10 jumping pull up

10 push ups

10 air squats

categories PE | | datetime January 21, 2013 4:30 pm | comments Comments (0)

Week 20

 

Week 20  1/13/13 – 1/17/13
Monday 
500m row assessment,  pull up practice & rope climb challenge
Tuesday &  

Wednesday
Warm up: Double unders, wall ball shots and pass through & overhead squats (split class into 3 groups. each group perform an excersice  for 2 minutes before moving to the next one. total 6 minutes)
Strength: “Red / White Day”
WOD: “Florida State” at the Football Field (may need 2 heats)
Use the football field, or mark ten yard intervals up to 50 yards with cones.  Two people, one medicine ball.  Person A runs with the ball to the 10 yard line, leaves it, and returns to start while person B does 5 burpees.  Person B then retrieves the ball and brings it back to the starting line while person A does 5 burpees.  Repeat, increasing the distance each time (by 10 yards) up to 50 yards, then decreasing by ten.  9 rounds (10-20-30-40-50-40-30-20-10) for time.
Reflection: Check “Falcon Fit” rubrics, and set a
short term goal (at the end of this 6 weeks grading period) and two long term goals (at the end of this semester) in PE class.

 

Thursday & Friday

Warm up: In teams of 3 perform 10 push ups, 10 sit ups, 10 air squats (AMRAP 5 minutes)

Skills (new students): Thruster, KBS

Strength: “White / Gray Day”

WOD: “Ball State” – team of 5, complete 3 rounds for time (may need 2 heats)

12 Thrusters (40/25, 30/15)

12 Box Jump (18/18, 18/18 or 12 plus plates)

12 KBS (16/12 or 20-25 DB, 12 or 20-25 DB/10)

12 push up

12 AB mat sit up

Everyone in each team must complete all reps before rotating to the next exercise.

categories PE | | datetime January 14, 2013 8:27 am | comments Comments (0)

Week 19 1/7/13-1/11/13

Welcome back!

Monday
“Three minute drill”
Run 400 meters, and rest until three minutes has elapsed. Repeat six times. This will go in the gradebook as a six point assessment. Students will receive points equal to the number of rounds completed within the prescribed time frame (up to six).
Tuesday/Wednesday
Notebook organization as needed, attendance cards, locker combos, etc. Replace damaged notebooks as needed.
Warm up: Chain tag
Start with one “it.” Players who are tagged must join the “it” in a chain. This might be fun on the field if the weather is still nice.
Skill (beginners): air squat, sit up, push up
Strength: Red day
WOD: Tabata New Year
As many reps as possible in 20 seconds, followed by 10 seconds of rest. Air squat+sit up+push up equals one round. Complete six rounds, counting total reps.

Thursday/Friday
Warm up: Junkyard
Skill (beginners): burpee, SDLHP (pvc), shoulder press (pvc)
Strength: Blue day
WOD: Complete as many rounds as possible in 30 seconds, followed by 30 seconds of rest. Transition between exercises should occur during the rest period.
SDLHP (50/30; 8KG KB or PVC)
Cal Row
AB mat sit up
Burpee
Push Press (30/15; 5 lb dumbbells)
Complete four rounds, counting reps

categories PE | | datetime January 6, 2013 8:38 am | comments Comments (0)

Week 17-12/10-12/14

Week 17
Monday: Met-con make up/challenge Day
Students have to run at least one of running minimum standards (400m, 800m or 1mile). If a student has already met all three standards for this semester, he/she has to choose and run a standard to see he /she can get expert or elite level. If he/she does, he/she will be able to get a red/blue wrist band.
Tuesday/Wednesday:
Warm up: High Five
Assessment: Minimum Standards for Shoulder Press
Beg boys – 30×5, girls – 20×5,
Int. .3Bw

WOD – Baseline workout In heats

500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups.

 

Students who complete the workout at the Craftsman level with real pull ups (m-5:15, w-6:30) earn a red wristband. Please let your coach know you are going to try on the Craftsman before starting.

If we have some time left, students can make up/challenge not meeting yet standards.

 

Thursday/Friday

 

Warm Up: Double unders, wall ball shots and pulls (split class into 3 groups. each group perform an excersice  for 2 minutes before moving to the next one. total 6 minutes)

Skill: Review Thrusters

WOD – Team Daniel – teams of 4

100 pull-ups as a team (team members should help each other with pull ups)

400m run as team

21 Thrusters per person 45#-30# (may not start thrusters until everyone returns from run!)

800m run as team

21 Thrusters per person 45#-30#

400m run as team

100 pull-ups as team


 

categories PE | | datetime December 10, 2012 9:57 am | comments Comments (0)

Week 16

Monday

Meet in weight room then proceed to Research center to complete performance essay. Essay is due Thursday/Friday classes

Tuesday/Wednesday

Warm Up: Junk Yard

Skill/ Strength : Meeting minimum standards for Dead Lift and Box Jump

WOD: Bench Mark workout “West Valley College”

AMRAP 10

3 push ups

6 Situps

9 Air squats

Compare to Week 11

Thursday/Friday

Warm Up: In teams of 3 perform 3 pull ups 9 push ups 9 air squats (AMRAP 5 minutes) If you can’t do pull ups perform 5 second flex hang descends. Focus should be on Full range of motion and good technique!

Skill/Strength: Meeting Minium Standards – Front Squat

WOD: “Final Gone Bad” run through

2 rounds of AMRAP 1 minute in each exercise. (2 heats)

Wall Ball

Cal Row

Push Press

Box Jump

SDHP

Bar(L1G 15,L2G 25, L1B 30 L2B 35 – Rxd 35,45)

Box (12,12, 12,18)

Med BAll (6, 8, 8, 10)

categories PE | | datetime November 30, 2012 9:20 am | comments Comments (0)

Week 15

Week 15 Nov. 26 to Nov. 30

Monday

Warm Up:  Track warm up (high knees, butt kicks, grapevines, lunge steps, etc)

Assessment: 800 meter run

Tuesday/Wednesday

Warm Up: 10 sit ups, 10 push ups, 10 air squats, 10 burpees, 3 rounds.  Students should perform the warm up as they walk in, and should be fully warmed up when attendance is taken.

Skill: Plank

Use PVC as a cue for alignment of body.  Pipe should touch back of head, back and butt.  Hold for 30 seconds. Then, practice push up w/ correct plank position.

Strength:             Intermediates–Bule Day (?)

Beginners—Clean and Front Squat w/ #15/#30/#45/#55

Line up 5sets of each bars on the row. Students will lift 5 reps with the instructor’s counts. Students move to next heavier row if they perform proper techniques.

WOD: Hamburger University

AMRAP in ten minutes—

15 Deadlift

12 Clean

9 Front Squat

6 Push Press

Standard: 65/45                Intermediate: 45/30          Beginner: 30/15

Each student will have a counter.  Teachers, use this form for a technique assessment.

 

Thursday/Friday

Warm Up:  Chain Tug & Plank Tug in the large gym

Strength:  White Day (?)

Beginners—Shoulder Press & Push Press w/ #15/#30/#45/#55

Line up 5sets of each weighted bar on the row. Students will lift 5 reps with the instructor’s counts. Students move to next heavier row if they perform proper techniques.

Assessment:  Max. Push ups – use Fitnessgram CD

WOD:  Thrusters on the minute (Beg: 30/15; Int: 45/30; Standard: 65/45)

Complete 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute etc. until you cannot complete the amount of thrusters in the given minutes.

categories PE | | datetime November 25, 2012 5:18 pm | comments Comments (0)

Week 14 – 11/19-11/20

Monday/ Tuesday

Warm up: Big Shoe Relay

In mixed teams of 5-6 students will run a relay race. Each team will need to figure out who has the biggest shoes on the team. Once determined everyone will need to remove their shoes. The relay begins with the first person in line wearing the “big shoes” and running a determined distance (25 yards?) and back. At that point the first runner will take off the shoe and runner 2 will put them on and repeat. Conduct 2 to 3 different relays (crab walk, bear crawl etc.) with the “Big Shoes”

WOD: “Team Row/Burpee Song”

Divide class into 6 teams.  Teams compete to row the most meters in 12 minutes.  During the 12 minutes, the team must also create an original song (may use a familiar tune) on the theme, “We Love Burpees.”  After the competition, teams will perform their song.  Presentations will be videotaped; best performances will be posted on the website. (5 points to winning team)

If weather permits, we can also play capture the flag on the lower field!

 

Happy Thanksgiving!!!

 

 

categories PE | | datetime November 18, 2012 5:56 pm | comments Comments (0)

Week 13 11/13-11/16

Tuesday / Wednesday  ( I thought it might be nice to stay outside at the track – I used the workout that we were going to do outside but we were rained out)
Track warm-up
400 meter run (second chance to meet minimum standards)
Mobility / Core 15 minutes
WOD: “Johns Hopkins”  – can be done by 1 heat

Teams of 5

Upper field run up and back

KB dead lift                            12kg/16 kg                          16 kg/20 kg

Box jump                                12/12                                  18/18

Med ball front squat              #14/#16                              #16/#20

Rest

2 rounds for team time

Thursday / Friday
Warm-up:  Warm-up: relays

Tunnel relay: The team stands behind each other with the legs apart. The last in the row crawls through the legs to the front and stands at the front of the line

Leap frog: The team members bend over standing approx. 1 meter apart. The last player leap frogs all of the players and joins the front.

Centipede race: The team makes a line in the press-up position. The feet of the person in front are placed on the shoulders of the person behind. The race can begin.

 

Assessment:  Pull-ups

Skill: Med Ball Clean

Strength: “Red Day?”
WOD: “UCLA”
21-15-9
Push-ups / Sit-ups / Squats (or sub MBC)

categories PE | | datetime November 13, 2012 6:37 am | comments Comments (0)

Week 12 – 11/5-11/9

 

Monday

Monday Mile! Yet another chance to show improvement this semester

Tuesday & Wednesday

Distribute the “Improvement Essay” handout, and explain the importance of Efforts, Commitment, Self-discipline, Inclusiveness and so on to the class.

Warm up: Tug of war

Skill: Pull up practice 3×5 (dead hand, flex hang, negative decent, kipping, etc.)

Assessment: DL techniques w/ rubric

We will do both activities simultaneously  for Beginners.

Strength: “Gray” last video evaluation

WOD: Ultimate Frisbee.  Divide football field into three 40 yard sections (including end zones) using cones.  Play three games “widthwise” simultaneously.  Click here for simplified rules.

 

Thursday & Friday

Warm up: Animal walk relays

Skill: Pull up practice 3×5 (dead hand, flex hang, negative decent, kipping, etc.)

Assessment: DL techniques w/ rubric

We will do both activities simultaneously  for Beginners.

Strength: “Blue” Day

WOD: “Sonoma State” – may need 3 heats

Tabata (4 rounds)                Level 1                        Level 2

DL                                           35/50                         50/65

Push up

Box Jump                               12/18                         18

categories PE | | datetime November 5, 2012 5:45 am | comments Comments (0)

Friday, 11/2/12

Complete for time:

10 Front squats 95#

15 Box jumps

10 Push Presses 95#

5 rounds

categories Sawmill WOD | | datetime November 2, 2012 11:30 am | comments Comments (0)

Thursday, November 1

AMRAP 15 minutes

3 burpees

6 pull ups

9 KBS

categories Sawmill WOD | | datetime November 1, 2012 8:39 am | comments Comments (0)

Monday, October 29

Complete for time:

Death by Barbell

15 Dead Lift

12 Hang Power Clean

9 Front Squat

6 Push Press

5 rounds

categories Sawmill WOD | | datetime October 29, 2012 9:40 am | comments Comments (0)

Week 11 – 10/29-11/2

Met Con Monday

Quick Warm Up to Thriller Get Ready for Wednesday Lunch!

3200 meter relay

4 students per team

Each student runs two laps

(400 staggered start; stay in your lane for the first lap)

(For larger classes, start boys and girls teams separately)

Tuesday/Wednesday

Don’t forget the flash mob at lunch on Halloween!!

Warm up – Crossfit Dodge Ball

Skill – Pull ups

Strength – Blue

WOD: “West Valley College”

AMRP for 10-12 min. We will do 2 heats.

3 Push ups

6 AB mat Sit ups

9 Air squats

Thursday/Friday

Warm up: Obstacle course with monkey bars, air squats, hurdles, K2E, Box Jumps, push ups, walking lunges w/ 10lb plates, KBS

Skill/Strength: Cleans (med ball or bars – beginners)  white ( Intermediates)

WOD: University of Oregon

21-15-9

Thrusters

SDHP

categories PE | | datetime October 28, 2012 5:53 pm | comments Comments (0)

Friday, 10/26

Fight by “10′s”

Complete 10 reps of each exercise for 10 rounds…

Wall Ball

Cal Row

Push Press

Box Jump

Sumo Dead Lift High Pull

categories Sawmill WOD | | datetime October 26, 2012 8:32 am | comments Comments (0)

Thursday, 10/25

AMRAP 10 min

5 HSPU’s

10 abmat sit up

15 air squats

categories Sawmill WOD | | datetime October 25, 2012 9:24 am | comments Comments (0)

Week 10 – 10/21-10/25

Week 10 Oct. 22-26

Met Con Monday

3200 meter relay

4 students per team

Each student runs two laps

(400 staggered start; stay in your lane for the first lap)

(For larger classes, start boys and girls teams separately)

 

Tuesday/Wednesday

 

Warm-up: “High Five” (high 5 sit ups, high five planks, high five split lunge jumps, high five burpees, five reps each two rounds)

Thriller Dance practice w/ music.

 

Skill (beginners): Shoulder Press and Push Press review

Strength: “Gray”

 

Assessment: Push up w/Fitness Test CD

 

WOD: San Francisco State (benchmark WOD)

10-8-6-4-2 KBS, Front squat, run 100 meters after each round

(Two – Three heats, with counters.  We can set up outside and inside if necessary)

 

HW: Remember to bring your smart PHONES to class!!!

 

 

 

Thursday/Friday

Warm up: Burpee broad jump relay

Skill/Assessment: In groups of three you will video each other, using your phones, doing shoulder press. Each person should do 1 set of 5 repetitions trying their best to perform the movement correctly. Then, each student will be given the opportunity to assess their performance using the green rubric’s.

Strength: ”Red” you will video each other using your phone to evaluate your techniques.

WOD: Hoover Ball

Here are the traditional rules.

  1. Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds.
  2. The ball is served from the back line.
  3. The serve is rotated among one team until the game is won. Teams alternate serving after each game.
  4. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
  5. Each team’s court is divided in half. A ball returned from the front half of a team’s court must be returned to the back half of their opponent’s court. If the ball doesn’t reach the back court, the opponent is awarded the point.
  6. A ball that hits the out-of-bounds line is a good return.
  7. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
  8. A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponent’s back court to be good.)
  9. Teams may substitute at dead ball situations.
  10. Women serve from the mid-court line.
  11. Women may pass once before a return.
  12. Women may return the ball to any area of the opponent’s court.
  13. Good sportsmanship is required

categories PE | | datetime October 21, 2012 6:55 pm | comments Comments (0)

Thursday 10/18/12

Complete for time:

“Ryan”
5 rounds of:
7 muscle ups
21 burpees
Each burpee 12” above max reach

scale muscle ups with 10 pull ups and 10 ring dips

categories Sawmill WOD | | datetime October 18, 2012 9:13 am | comments Comments (0)

Week 9 10/15-10/19

Monday

Warm-up – Watch Michael Jackson Thriller Dance

Learn first 3 steps to Thriller Dance via Yutube video

Mobility Monday – Follow along to Danielle’s video

Tuesday/Wednesday

Warm-up – Review first 3 steps to thriller and learn next 3 steps

Practice all 6 to music (revisit for warm-up next week)

Skill- Kettle Ball Swings,  Double-unders

Strength – Blue

WOD:  3 rounds, 2-3 heats for time

15 Double-Unders (or 30 regular)

12 Kettle Bell Swings

9   Hanging Leg Raises

Thursday /Friday

Warm-up (medicine ball Indian run?)

Assessment:  Push-ups (using fitness CD tempo)

Students waiting can work on mobility or do a notebook entry (SMART goal setting exercise)

Skill:  Review of medicine ball clean for all students

WOD:  “Fight Gone Bad” format ? (2 rounds)

Cal Row

Push Press

Box Jumps

Sit-ups

Medicine Ball Cleans

 

 

categories PE | | datetime October 15, 2012 8:25 am | comments Comments (0)

Wednesday 10/10/12

Complete for time:

7 dead lifts

7 hang cleans

7 front squats

7 push jerks

200m run

5 rounds

compare to 10/11/12

categories Sawmill WOD | | datetime October 10, 2012 11:58 am | comments Comments (0)

Week 8 – 10/9-10/12

Monday

No School Teacher work day

Tuesday/ Wednesday

Warm up: 5 rounds of team Cindy – In teams of three students will perform 10 jumping pull ups 10 push ups and 10 air squats

Skill: Clean w/ PVC

Srength: White

WOD: 20 minute run –  3 min run and 1 min Walk X 5 rounds, record total lap # and quarters (ex. 8 ¼)

Cool Down Stretch in the weight room

Thursday/ Friday

Warm up: Tug of War

Skill: Cleans with Med Ball

Strength: Grey

WOD: “Northwestern” 3 Rounds

9 Thrusters (PVC 15# 30# bars)

12 Box Jumps

15 Sit ups (AB mat)

Compare to week 4

categories PE | | datetime October 8, 2012 7:40 pm | comments Comments (0)

Monday 10/1

Complete for time:

5 Dead Lift

10 HSPU

15 Box Jumps

5 rounds

categories Sawmill WOD | | datetime October 1, 2012 8:25 am | comments Comments (0)

Week 7 – 10/1-10/5

Monday

WOD: “20 min Run & Walk” – 3 min run and 1 min Walk X 5 rounds, record total lap # and quarters (ex. 8 ¼)

Tuesday/Wednesday

Warm-up: relays

Tunnel relay: The team stands behind each other with the legs apart. The last in the row crawls through the legs to the front and stands at the front of the line

Leap frog: The team members bend over standing approx. 1 meter apart. The last player leap frogs all of the players and joins the front.

Centipede race: The team makes a line in the press-up position. The feet of the person in front are placed on the shoulders of the person behind. The race can begin.

Strength: Red Day

Assessment: Part 1 – Air squat skill test with a rubric & 1 min. Air Squat test

WOD: “UCLA” (compare to week 3)

21-15-9

Push-up, Sit-up, Squat

Be sure to cue students during their reflections to compare today’s performance to week 3.

Thursday/Friday

Warm-up: partner warm up

  1. Partner’s legs on her/his shoulders, then half squat X 10
  2. Hold partner’s legs with arm extended on side (like a wheelbarrow), then assist as partner does push ups X10
  3. Partner 1 will be plank position (keep abdominal tight), then partner 2 puts hands on the partner 1’s knees and does triceps dip X 10
  4. Partner 1 is in sit up position, partner 2 is standing. Hold each other’s one hand.  Partner 1 does a sit up, and transitions to a standing position, while partner 2 assists if necessary X 10.

Skill: Pull-ups Practice 5X3

  1. Jump on the monkey bar and hold up yourself on chin above the bar position for 10 sec.
  2. Jump on the monkey bar and hold up yourself on chin above the bar position, then, extend your elbows slowly with coach’s count until full dead hang position.
  3. Practice Kipping

Strength: White Day

Assessment: Part 1 – Air squat skill test with a rubric & 1 min. Air Squat test (if need. If not, continue to work on pull ups)

 

WOD: “Johns Hopkins”  – can be done by 1 heat

Teams of 5

10 cal row (rower sets the pace for the team) or upper field run up and back

KB dead lift                         12kg/16 kg                          16 kg/20 kg

Box jump                                12/12                                  18/18

Med ball front squat              #14/#16                              #16/#20

Rest

2 rounds for team time

Students also record individual scores for each exercise on each round.  For teams using prescribed weight, add all individual scores for the team score, and put high team scores on record board.  Weight may be scaled, but team scores will not go on the board for teams using scaled weight.

categories PE | | datetime 8:06 am | comments Comments (0)

Wednesday, 9/26

Complete for time:

200m row

20 KBS

20 double unders

20 snatches 65#

3 rounds

 

categories Sawmill WOD | | datetime September 26, 2012 12:11 pm | comments Comments (0)

Tuesday, 9/25

Complete for time

75 pull ups

75 push ups

75 sit ups

75 ait squats

50 pull ups

50 push ups

50 sit ups

50 air squats

25 pull ups

25 push ups

25 sit ups

25 air squats

categories Sawmill WOD | | datetime September 25, 2012 10:18 am | comments Comments (0)

Week 6 – 9/24-9/28

Met Con Monday

1600m run

Tuesday/Wednesday 

Warm up: CF dodge ball

Skill: SDLHP/Push Press/wall ball

Strength: White Day

WOD:  Final Gone Bad (beginner version)

Perform max reps of each exercise for 1 minute.  Rest one minute, and repeat for a total of two rounds:

Wall Ball               8/6#

Row                       cals

Push press          30/15

Box jump             12”

SDLHP                   30/15

Record total reps for each exercise, each minute.  Add all reps for all exercises for a grand total score.

Thursday/Friday

Warm Up: Junkyard

Skill: Front Squat/OHS

Strength: Blue Day

WOD: San Diego State

Start with three burpees, and perform three burpees every minute on the minute.  Meanwhile, complete the prescribed number of thrusters:

With 45/35          50 thrusters

With 35/25          75 thrusters

With 30/15          100 thrusters

Record time to complete workout.

categories PE | | datetime September 23, 2012 3:02 pm | comments Comments (0)

Friday, 9/21

Tabata Fight Gone Bad

Complete 8 rounds of 20 seconds of work followed by 10 seconds rest of each of the following movements

wall ball

Cal row

Push Press

Box jump

SDHP

categories Sawmill WOD | | datetime September 21, 2012 9:52 am | comments Comments (0)

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