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Old 04-13-2005, 09:33 PM   #11
Greg Kemp
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I am starting crossfit next monday with my PE classes. Mike can you post an example of a weeks lessons for me?
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Old 04-14-2005, 09:36 AM   #12
Mike Burgener
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greg,
monday: helen
tuesday: snatch: 3 pos 5 sets, cln and jerks: 5 sets x doubles, front sqt: 5 x 3, back and abs
wednesday: kettlebells: sqt pulls x 20, swings x 20, ball slams x 20, push ups x 20 ,sit ups x 20. for 5 rounds. time each round and rest 2 min between each round.
thursday: pwr snatch+ohs: 5 sets x 2+3. pwr cln+fs+pj+jerk: 5 sets. back and abs (your choice)\
friday: angie for time---best time in each class gets name on workout board!!

hope this helps...i design the programs based on the equipment that i have assembeled.
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Old 04-14-2005, 10:57 AM   #13
Ron Nelson
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Mike makes my cross country workouts look like walks in the park!!
Then again, when SoCal was under water, we were doing Fight Gone Bad indoors!!
Crossfit lead to improvement in all my runners and an astonishing 4 minute improvement by my slowest runner.
Short story about him: He was apparently failing his PE class because he could not complete the mile run. He comes out for CC, does Crossfit, runs 2 miles in races, runs a 5 mile training run, goes from 23 minutes in the 2 mile to less than 19! Goes back to PE, mile run? No sweat!!!
Mike, you're an inspiration and a great mentor!!
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Old 04-14-2005, 11:58 AM   #14
Lincoln Brigham
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He was apparently failing his PE class because he could not complete the mile run. He comes out for CC

Kudos to the kid right there! He's failing PE because he can't run worth a damn, so he goes out for cross country? There's a man inside that kid.
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Old 04-15-2005, 06:38 AM   #15
Frank C Ollis
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Ron,
Now that kids got heart.
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Old 04-15-2005, 10:31 AM   #16
Ron Nelson
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He really does. He stuck with it through thick and thin. Of course it helps that his sister was the #2 girl on the team. She would run the last 400 yards with him to get him to the finish non-stop. Solid family, great support ethic. He'll remember this for a lifetime!

BTW, I saw an article on Animal Times about martial arts and PE classes. Basically, it says that PE classes can learn a lot from martial arts dojos. I agreed with most, but it made some glaring generalities about PE classes and what is taught that were just dead wrong. So, I didn't post a link because I thought the author could have made his point in a more objective way and with a little more research as to what goes on in modern PE classes.
My .02. FWIW
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Old 04-18-2005, 09:26 AM   #17
David Wood
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Mike:

Did your PE class workout from two weeks ago this morning:

45-pound DB thrusters (90 total)
Chinups
Medicine Ball Slams

10-9-8-...-3-2-1

21 minutes. Not a great time, but good fun. First WOD in a week after a very bad week at work.
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Old 04-19-2005, 07:46 PM   #18
Steve Kenyon
 
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PE XL at Del Campo has caught the bug. Coach Summerhays class did Chelsea & Barbara lastweek.....Angie today. XL PE was truly XLcellent. We will be working them up to Diane, Elizabeth and Fran over the next week.

Thanks for the Metrics, Greg, kids will kill for points, also.
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Old 04-19-2005, 09:11 PM   #19
Mike Burgener
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had justin an olympic weightlifter (85 kg class) do: 50 kg snatch x 10, 15 pull ups, 20 db thrusters with 35 lb db's.....5 rounds for time. justins time was 32 min....he was a hurtng puppy!!!!http://www.crossfit.com/discus/messages/24/9482.jpg
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Old 04-20-2005, 08:40 AM   #20
Lincoln Brigham
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He should be hurting. From the picture it looks like you ground his legs into little nubs! Damn, Coach - he's shorter than Mike Booker now!
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