Week 36

rellis — Mon, 20 May 2013 15:20:17 +0000

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)

Week 35

rellis — Mon, 13 May 2013 03:45:53 +0000

Monday

Assessment: 400 meter run??

Tuesday/Wednesday

Block 3: Games and Relays

Working in teams, students will complete the following tasks:

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.
Feet first relay—self explanatory
Dolphin relay—each team has a beach ball, and must push the ball across the pool using only noses.
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.
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

Week 34

rellis — Mon, 06 May 2013 03:23:26 +0000

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:

Sit on the edge of the pool and slide in
Exit from the shallow end without stairs
Crabwalk along side and lane lines
Put face in water, blow bubbles
Walk in a straight line, shallow end
Hang on the side, let go, hang on, repeat
Kick while holding on to the side
Dog paddle 25 meters
Float on back
10. Tread water 1 minute
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:

For time: 100 meter swim (4 laps)
For time: 50 meter flutter kick with board
“SWOLF” Score (swim 50 meters; add number of seconds to number of strokes)—three attempts with full rest
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.

Week 32

rellis — Mon, 22 Apr 2013 03:26:54 +0000

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.

Week 31

rellis — Mon, 08 Apr 2013 16:18:24 +0000

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.

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.
The ball is served from the back line.
The serve is rotated among one team until the game is won. Teams alternate serving after each game.
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.
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.
A ball that hits the out-of-bounds line is a good return.
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.
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.)
Teams may substitute at dead ball situations.
Women serve from the mid-court line.
Women may pass once before a return.
Women may return the ball to any area of the opponent’s court.
Good sportsmanship is required

Week 30

rellis — Tue, 02 Apr 2013 17:52:49 +0000

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:

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)

Week 29

rellis — Mon, 25 Mar 2013 13:49:10 +0000

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.

Week 28

rellis — Mon, 18 Mar 2013 15:33:40 +0000

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?

Week 27

rellis — Wed, 13 Mar 2013 15:48:40 +0000

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

rellis — Mon, 04 Mar 2013 01:19:10 +0000

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