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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 01-24-2007, 07:19 PM   #1
Charles Steven Ossenheimer
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i just wanted to see some examples to get a feel for what some of you do as for workouts with large groups (3 or more people).
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Old 01-24-2007, 07:34 PM   #2
Sarena Kopciel
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Today in NYC we were 6 ppl. After we warmed up the girls did for time:
25 supermans
50 pushups
75 situps
100 squats

The guys did the same but reversed to 75 pushups, 50 situps!
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Old 01-24-2007, 08:15 PM   #3
Charles Steven Ossenheimer
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thanks Sarena! thats exactly what i was looking forward to seeing! I hope to see more examples! :biggrinthumb:
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Old 01-24-2007, 08:35 PM   #4
Sarena Kopciel
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will get my workout journal out and post others in the next few days.if i forget, shoot me an email
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Old 01-24-2007, 08:55 PM   #5
Luis Munoz
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4 sets of 6 minute intervals, for max rounds of:

5 Burpees
10 Dumbell Thrusters
15 Situps

Rest intervals of 75, 90 and 120 seconds

This was a smoker! We did it at Crossfit DC. And by the way, I HATE burpees. HATE THEM!

Check out the CFDC website. Tom Brose does group training for some local sports teams in addition to the bi-weekly group classes he runs and he's got all the workouts on the site. Almost all his workouts lend themselves to medium to large groups. Good stuff.

(Work/family safe)

http://www.crossfitdc.blogspot.com/
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Old 01-24-2007, 09:01 PM   #6
Tom Whalen
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Charles,

The October '03 CrossFit Journal contains an article "Team Workouts" and a sidebar "6 Weeks of Crossfit for 10". Best $5 you'll ever spend if you don't already own it :-)
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Old 01-24-2007, 09:57 PM   #7
Luis Munoz
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"Tom Brose does group training for some local sports teams in addition to the bi-weekly group classes he runs and he's got all the workouts on the site."

That should read "twice weekly". I'm not so good with English.

:bangin:}
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Old 01-25-2007, 06:13 AM   #8
Jesse Woody
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I train at a private high-school twice a week, with my largest single group being around 30 kids. Every workout starts with some variation of the CF warm-up. Yesterday our workout was as follows:

Warm-Up x 3:
Easy 200m run
10 Squats
10 Pull-Ups
10 Push-Ups
2 Samson Stretch x :15

Partner DB swing/shuttle run drill. 2 kids per group. One partner makes 2 passes on a 20-30m shuttle run. While they run, the other partner is doing dumbbell swings w/ 15-25lb. When one finishes running, they switch for 10 total rounds (5 swings and 5 runs each)

Skill training- One-arm dumbbell jerk and burpees. This lasts around 15 minutes. I start by explaining, then demonstrating a movement. Then I have them demonstrate the movement with a moderate-to-light weight for 5 reps or so. This gives me enough time to walk through the group and catch any bad form issues early.

Workout: 4 rounds for time:
400m run
10 DB Jerks each arm (20 total per-round)
20 Burpees

I compensate for the trainer/trainee ratio by constantly roaming throughout the group and being absolutely ruthless on bad form. After one or two training sessions the students found it's much easier just to do it right the first time around rather than have me yell at them and make them do multiple reps over in front of the group.

I have a bunch of these. The facility is lacking equipment (only 2 pull-up bars and too few dumbbells...etc.) so I've had to be relatively creative. I have an order from Gill coming soon, but until then we do a lot of unilateral dumbbell work, PVC pipe o-lifts and bodyweight movements.

Hope this helps!
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Old 01-25-2007, 09:06 AM   #9
Jeff Martin
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Charles,
Our classes range from 10 up to 40 people. Our trainers put their workouts up on our forum.
http://forum.brandxmartialarts.com/viewforum.php?f=16
link is ws/fs

CrossFit is a minamalist approach. With a little ingenuity almost any WOD on the front page can be done in a large group.
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Old 01-25-2007, 10:28 AM   #10
Daniel Fannin
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All links work/family safe, they are large group workouts I've done with my squadron.






Enjoy!
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File Type: email PT Softball Field.ppt (641.0 KB, 963 views)
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