MURPH at CrossFit696

Posted by CrossFit 696 on Wednesday, 15 July 2015

ON-RAMP

FOR FIRST TIME CROSSFITTTERS

Beginner’s only class that is focused on the specific skills used in
CrossFit workouts. Work with CrossFit certified trainers on proper form and technique, to conduct movements in a safe manner.

The On Ramp program is perfect for any individual regardless of their experience. The same routines are used for elderly individuals, (possibly with pre-existing conditions) which are used for cage fighters or elite athletes. However, the load and intensity differs, which means every workout can be modified in accordance to each individual’s skill set.

 

Each week focuses on a different skill set.
Complete at least one on ramp program per week and try UNLIMITED CROSSFIT 696 WODS for 2 weeks!

WEEK 1: SQUATS/DEADLIFTS
WEEK 2: PUSH-UPS/ PULL-UPS
WEEK 3: INTODUCTION TO CLEANS AND JERKS / SKILL WORK
WEEK 4: INTRODUCTION TO SNATCHES/SKILL WORK

 


crossfit kids

CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

10 Week Fall Session
October 1, 2015 - December 17, 2015

Ages 5-8 - Thursdays 3:45-4:30pm & Saturdays 10:15-11am
Ages 9-13 - Thursdays 4:30-5:15pm & Saturdays 10:15am

crossfit kids

crossfit schedule

 

wod

chris matt lindsay jay

Chris Cali

To help others reach their goals, utilize their full potential and become a healthier person.

I've been a National Academy of Sports Medicine certified personal trainer for over 8 years now helping others pursue their fitness journey. After experimenting with many different types of workout programs, I was amazed with the results that CrossFit could produce in just a short amount of time. I look forward to sharing my passion for exercise and nutrition with as many people as possible each and every day. 
Seeing someone succeed at something they're trying so hard at is truly an amazing feeling!

Matt Cali


PROFESSIONAL CERTIFICATIONS

I want to help clients reach thier fitness
goals, teach them to move better ad
enhance thier overall knowledge of health
and fitness.

Nasm certified personal trainer.
Functional movement screen certified.
Crossfit level 1 trainer
Specialization focus in corrective exercise patterning.

I CrossFit because it's a unique environment where I'm able to challenge my fitness amongst comrades and create new limits for myself.

Lindsey Noseworthy

CrossFit Level 1 Trainer
Certified CrossFit Kids Trainer

As a coach I strive to constantly provide everyone with an opportunity to view themselves as their greatest self-possible through demonstrating the principals and methodologies of CrossFit. I want to instill in them a never-ending desire to achieve goals inside our box and out in the real world. I hope that I can help them do whatever they aspire to do in life better, easier, and in a safer, more functional way. Regardless if someone is a college athlete looking to build explosive power, or if they are a parent looking to simply have the ability to play with their children, I hope to facilitate whatever physical activities they wish to enjoy in life.

Having the opportunity to coach CrossFit at 696 is incomparable to any other opportunity in my life. I am blessed to work with people who chose to wake up at 4am to become something more when they could simply hit snooze. It is an inspiring atmosphere that lets me grow as a person every single time I set foot in the “box.”

Jay Ablaza

To help members to a new level of general health

I am a certified Les Mills GRIT coach as well as a CrossFit Level 1 Trainer. I am an expert motocross racer and work as both a Motorcycle/Powersports/Automotive Technician and group fitness instructor. CrossFit has helped me push my limits and become stronger and more agile. When I am not working, racing or working out, I am at home with my wife Terri and two children.

 

Crossfit Glossary

• AMRAP: As Many Reps (sometimes rounds) As Possible
• ATG: Ass To Grass
• BOX: CrossFit gyms are typically referred to as a “box,” because they are traditionally located in industrial warehouses.
• BP: Bench Press
• BS: Back Squat
• BW (or BWT): Body Weight
• C & J: Clean and Jerk
• C2: Concept Two rowing machine
• CLN: Clean
• DL: Deadlift
• EMOM: Every Minute on the Minute
• FS: Front Squat
• GHD: Glute Ham Developer is a machine designed for posterior chain exercises, to develop strength in the glutes, lower back erectors, hamstrings and calves. It may also be used for Sit-Ups.
• GPP: General Physical Preparedness, a.k.a. “fitness.”
• Heroes: Several CrossFit benchmark workouts that are named after actual military, law enforcement deputies, and firefighters that have died in the line of duty. These workouts are typically challenging, as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.
• HRPU: Hand Release Push Up. Complete a push up by descending into the bottom of the push up. Once chest touches the ground, lift hands completely off the ground and then push hands back to the floor, to press body back to the top position.

• HSPU: Hand Stand Push Up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
• HSQ: Hang Squat (clean or snatch). Start with bar “at the hang,” which is about knee height. Initiate pull. As the bar rises, drop into a full squat and catch the bar in the racked position. From there, rise to a standing position.
• AMRAP: As Many Reps (sometimes rounds) As Possible
• ATG: Ass To Grass
• BOX: CrossFit gyms are typically referred to as a “box,” because they are traditionally located in industrial warehouses.
• BP: Bench Press
• BS: Back Squat
• BW (or BWT): Body Weight
• C & J: Clean and Jerk
• C2: Concept Two rowing machine
• CLN: Clean
• DL: Deadlift
• EMOM: Every Minute on the Minute
• FS: Front Squat
• GHD: Glute Ham Developer is a machine designed for posterior chain exercises, to develop strength in the glutes, lower back erectors, hamstrings and calves. It may also be used for Sit-Ups.
• GPP: General Physical Preparedness, a.k.a. “fitness.”
• Heroes: Several CrossFit benchmark workouts that are named after actual military, law enforcement deputies, and firefighters that have died in the line of duty. These workouts are typically challenging, as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.
• HRPU: Hand Release Push Up. Complete a push up by descending into the bottom of the push up. Once chest touches the ground, lift hands completely off the ground and then push hands back to the floor, to press body back to the top position.
• HSPU: Hand Stand Push Up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
• HSQ: Hang Squat (clean or snatch). Start with bar “at the hang,” which is about knee height. Initiate pull. As the bar rises, drop into a full squat and catch the bar in the racked position. From there, rise to a standing position.

 

RECOMMEDED GEAR

Wrist Wraps –
Provide additional wrist support and stability while you’re pressing or going overhead during weightlifting. http://www.roguefitness.com/rogue-wrist-wraps

Weightlifting Belts –
Provide firm and stable support of the abdomen and lower back.
http://www.roguefitness.com/rogue-4-weightlifing-belt

Shin Guards –
Lightweight guards that protect your shins while climbing ropes, or doing box jumps and deadlifts. http://www.roguefitness.com/rocktape-shin-skins-ii-black

Knee Sleeves –
Supply joint compression to promote blood flow and reduce the direct strain on the knees during Olympic weightlifting. http://www.roguefitness.com/rehband-7751-knee-support

Jump Rope –
It is recommend that you purchase a jump rope, so the length of the rope will fit your height and your preferences. http://www.roguefitness.com/spealler-speed-ropes

 

crossfit gear

movements

Air Squat

SETUP: No bar. Stand with feet shoulder width apart, feet facing out at a 30 degree angle. Keep a good lumbar curve.
Execution:
Bend at your hips and sit back into the squat.
Keep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down.
Keep your weight sitting on your heels. Can you wiggle your toes?
You should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.
Most of the power for the squat comes from opening the hips. Drive the hips in an upward motion as you stand.

 

Front Squat

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on) hands outside shoulders, elbows high, upper arms parallel to the ground.
Execution:
Bend at your hips and sit back into the squat.
Keep a good lumbar curve.
Keep your elbows high.
Keep the chest lifted.
Knees track with the toes.
Weight in the heels.
You should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.

Push Jerk

 SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar. Execution: Perform a shallow dip, bending at the hip, butt is back, knees slightly forward, and chest is lifted. Drive the hips forward rapidly. Get under the bar and catch the weight with arms extended. Stand to full extension with bar overhead. Shoulders are active. Deadlift SETUP: Bar on Floor. Stand with feet between hip width and shoulder width with weight in the heels. Address the bar with good lumbar curve, shins should touch the bar. Arms are locked straight, hands gripping the bar just outside the knees. Execution: Drive through the heels Extend the legs while hips and shoulders rise at the same rate. Hips should fully open once the bar is past the knees. Bar should make contact with legs during the entire lift. Once the “hang” position is reached, return the bar to the floor. Hips and shoulders move first, knees last.

Sumo Deadlift High Pull 

 SETUP: Bar on Floor. Stand with feet slightly wider than shoulder width with weight in the heels. Address the bar with good lumbar curve, shins should touch the bar. Arms are locked straight, hands close together, gripping the bar between the knees. Execution: Drive through the heels, opening the hips fully. Shrug with straight arms. Arms follow through by pulling the bar to the chin. Elbows are high and outside. The bar is returned to the floor in reverse sequence, arms, traps, hips, then knees. Medicine Ball Clean SETUP: Ball on the Floor. Stand with feet shoulder width apart or slightly wider. Weight is in the heels; shoulders are over the ball. Ball is on the floor between the legs with clearance for the arms. Arms are straight with palms outside the ball and fingertips pointing down. Execution: Drive through the heels, opening the hips fully. Shrug with straight arms. Hips close to land in a front squat, catching the ball with elbows beneath the ball. Stand to full extension with the ball in the rack position.

Overhead Squat

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar overhead with a wide grip. Shoulders are active and elbows locked. Head is “through the window” creating a straight line from bar to torso to heels.
Execution:
Bend at your hips and sit back into the squat.
Active shoulders with constant upward pressure on the bar.
Keep the chest lifted.
Knees track with the toes.
Weight in the heels, concentrating on keeping the bar balanced over the heels.
You should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.

Shoulder Press

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.
Execution:
Drive the bar straight overhead.
Keep your head out of the way.
Finished position has active shoulders, elbows locked, and ears in front of arms (head is “through the window”).

 

Push Press

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.
Execution:
Perform a shallow dip, bending at the hip, butt is back, knees slightly forward, and chest is lifted.
Drive the hips forward rapidly and fully and extend the bar overhead.
The turnaround from dip to drive is swift, creating velocity to help lift the weight overhead