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.

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

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

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.

Week 31

Week 30

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

Week 28

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.

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

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

Week 24 – 2/11-2/15

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)

Week 22

Week 21

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

Week 20

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

Week 17-12/10-12/14

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)

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.

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!!!

Week 13 11/13-11/16

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

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

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

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

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

 

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

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.

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.

Week 5 – 9/17-9/21

Week 5     9/17 – 9/21

Monday

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

Assessment: 500m Row, and Ht. & Wt.

Tuesday/Wednesday

Warm up: Chain Tag in the large gym

Skill: Beg – DL w/ KB, DL and SDHP (8kg, 10kg, 12kg, 16kg)

Strength: Inter – Red Day

WOD “Sonoma State”

Tabata (4 rounds)

DL (Beg G-8/10kg KB, Beg B-12/16kg KB) (Inter G-30% of body weight Bar)

push up

Box Jump

Thursday/Friday

Warm up: Burpee relays in the large gym

Pairs of students will stand 25 yards apart. Partner A will run to partner B pick up a med ball (#10, #12, #14) and return to their starting position. At the same time partner B will be doing burpees. Once partner A returns to the start line partner B will run and A will do buprees. 3 rounds

Skill: Beg – Review of Thruster & SDHP w/ PVC

Strength: Inter – White Day

WOD:   U of Oregon (may need 3 hearts)

21-15-9

Thrusters

SDHP

Rx’d

Beg G=PVC   Beg B=15#

Inter G = 15#   Inter B = 30#/45#

Use same weight for both movements

Week 4 – 9/10/12-9/14/12

Monday

800m run (assessment)

Tuesday/Wednesday

Warm up: Tumbling Course

Forward roll progression on large blue mat:

1. “frog stance” (burpee position 1); touch crown of head to floor
2. Roll from frog stance, end in sitting position
3. From sitting position, rock and roll to stand using hands
4. From frog stance, roll to stand using hands

Cartwheel progress using series of hula hoops

1. Place hands in center and jump feet around outside
2. Plant hands in center and jump feet 180 degrees across circle
3. Plant hands in center and jump feet 180 degrees across circle, landing “foot-foot”
4. Correct sequence of steps in low plane on a line; hand hand foot foot 180 degreees.

Skill: Thrusters (FS & Press) with PVC, Box Jump (12/18/24)

WOD: “Northwestern” 3 Rounds

9 Thrusters (PVC 15# 30# bars)

12 Box Jumps

15 Sit ups (AB mat)

Thursday/Friday

Warm up:   Junkyard

Skills: (Beginners): deadlift, front squat, shoulder press, clean with PVC

Strength (Intermediate): Divide into four groups (ABCD).  This is a BLUE day.

quick intro to rowers

WOD: “SAT Prep:” 1 min. each AMRAP 2 rounds with 1 min rest between rounds

Rower (cal)

Jumping Pull ups

Burpees

box jumps

Push ups

(rest?)

Week 3 – 9/4/12-9/7/12

Monday:  Labor Day

Tuesday/Wednesday
Warm up: obstacle course (include monkey swings, air squat, hurdles,
sit ups, jumping pull ups, bear crawl, lunge steps, push ups)
Skill:       Beg – Air squat, shoulder press & push press
Inter – Review of Dead Lift, Hang Clean, Shoulder Press & Front
Squat (w/PVC)
WOD: “UCLA”
21-15-9 for time (2-3 heats)
push ups, sit ups, and air squats

Writing prompt: After having completed two weeks of PE think about
some goals that you can set for yourself. Think about mile times, Push
ups, Pull ups. If you are a Inter. student maybe you would like to set
some goals for strength training (FS, SP, DL, cleans)

Thursday/Friday
Warm up: Medicine ball Indian run (Track) 400mx2
Assessment: 400m run
Skill:  Beg – Dead Lift set up position
Inter – Review of 4 lifts with light weights
WOD: “Boston College” Team of 5
AMRAP for 7 min.
Squats, pull ups, push ups, sit ups and burpees (10)
The ten burpees set the pace for everyone on the team.  Rotating
through the exercises, each student completes as many reps as possible
until the burpees are completed. Each team will keep track of total
reps of each exercise–and then add up all reps at the end as the team
total reps number.

Week 2 -8/27-8/31

Monday

Met Con Monday

Run a mile (for time)

Tuesday/ Wednesday

Warm up: Tunnel Tag (tunnels need to be in a push up position)

Review: Burpee, push up, sit up

Skill: Air squat and Shoulder Press

WOD

Tabata Push up and Squats

6 rounds for time

Thur/Friday

Warm Up: Monkey Hangs, Tarzans (on pull up bars)

Assessment: Pull Ups

Skill: Pull ups and Pull up modification and  progression (seated, jumping, bands)

WOD:  15 sit ups, 10 push ups 5 jumping pull ups – 5 rounds: Falcon Money for fastest times!

Writing prompt: After having completed two weeks of PE think about some goals that you can set for yourself. Think about mile times, push ups, Pull ups. If you are a level two student maybe you would like to set some goals for strength training (FS, SP, DL, cleans)

Week 1 8/20/12-8/24/12

Monday

Meet in the weight room

Attendance

Pass out “Green Sheets”

*Remind students to bring a uniform check (payable to SHS, $20), signed PE contract sheet and a combination lock*

Tuesday/Wednesday

Meet in the weight room

Uniform distribution (no check, no uniform)

Lockers and attendance cards (no combination lock, no PE locker)

CrossFit PowerPoint Presatation; crossfit sawmill website

*Remind students to bring PE uniform and athletic shoes on Thursday /Friday. If a student does not have them, he/she will lose the daily participation points*

Thursday/Friday

Clean up admin tasks – uniforms, lockers, and attendance cards

Weight room overview and manners

Review: Push up and sit up standards

WOD

In teams of 3 students complete:

10 push ups

10 sit ups

100m run (50m out and back)

AMRAP 7 min

Week 17 – May 29-June 1

Tuesday (Monday Schedule)

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)

WOD

Team 5k Row for time – Divide class into mixed gender teams of four. winning team wins otter pops

Wednesday/Thursday

Warm up: Obstacle course w/ pull ups, squats, hurdles, push ups, box jumps, bear crawls, KBS, DB thrusters ect

WOD: 4×1600  Track relay

In teams of four each member will run a 400 followed by 10 reps of an exercise (totaling 1600m per person):

Lap 1 = Push ups

Lap 2= KBS

Lap 3= Thrusters

Lap 4= SDHP

Top times so far:

Cian Costello, Anish Ramanadham, Jay Sehmbey & Tayler Thompson – 23:01

Landon Chow, Akhil Ghirnikar, Jon On & Shiv Yellamilli – 23:12

Ben Smerdon, Joowan Lee, Devin Zhao, & Shayan Moraveji  - 23:44

Friday

Year Book Signing in gym

Week 36 May 21-25

Monday

Write an “Improvement Essay” at the Library Research Center. You need to have your PE notebook to write this essay. Final essay will be due on 5/24 or 5/25 in the class. The essay has to be typed and double spaced.

Tuesday & Wednesday:

Warm up – HIgh 5

Strength – “White” day (Barbell Assessment)

WOD – Team of 6 (may need two heats)

3 Rounds for Time

12 Wall Ball

12 Box Jump

12 SDLHP

12 KBS

12 Push up

Rest

Thursday & Friday:

Warm up  -Cupid Shuffle

Strength – “Gray” Day (Barbell Assessment)

WOD – Baseline workout In heats

500 m 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.

Week 35 – May 14-May 18

Met Con Monday – 800m run and pull up assessment

Tuesday/Wednesday

Warm up: Junk Yard
Strength: Dead lift assessment
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: Tunnel Tag

Strength: Blue day

WOD: West Valley College

3 push ups

6 Abmat sit ups

9 Air squat

AMRAP 12 minutes

This is a bench mark workout. Lets try and keep good records and get kids names up on the board!

Bored with push ups?

Weeks 33-34 April 30-May 11

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

Monday

Assessment: 500 meter row

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

Week 32 April 23-27

Monday

Assessment: 1600 meter run

This is STAR testing week, and on Friday PE teachers will be meeting with teachers and administrators at LGHS to discuss the future of Physical Education in the District…so the schedule will be screwy, and may vary from period to period.

On Saturday, we’ll see you all at the Mud Run!  We have 39 signed up so for for team Sawmill!

Week 31 4/9-4/13

Monday

Assessment: 800 meter run #2

Tuesday/Wednesday

Warm up: Yoga (video)

Skill: (PVC) clean and jerk, snatch

Strength: Red Day

WOD:  “Oxford”

Teams of 4—7,000 pounds ground to overhead for time (one heat)

The team may use two bars, but only one team member may lift at a time.  5 minutes will be given for planning strategy prior to the start.  Calculators may be used.

Wednesday/Thursday

Warm up: Cupid Shuffle

Strength: Blue Day

WOD: “Spring Break Gone Bad”

AMRAP in one minute for each exercise.  Total of three rounds for time.  One minute rest between rounds.

Row (cals)

Thruster (15/30/30/45)

Box jump (18)

Push up

KBS (10/12/12/16)