We’re now looking pretty spiffy over here: http://www.crossfitcc.com – COME FOLLOW THE MADNESS into a new age of CFCC
ADVANCED OLY with Jim, 9-11am.
THE “GIRLS”, with Tim, 9-10am.
STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!
CROGA, with Tim, 11-12pm.
ONE HOUR OLY, with Jim, 12-1pm.
SQUATTING ONLY SESSION, with Jim, 1-2pm.
HYBRID OLY SESSION, with Jim, 2-4pm.
More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:
9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.
Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!
A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.
MOBILITY: Coach’s Choice, 5 minutes.
DYNAMIC WARM-UP: Easy 500m Row.
3 rounds for time:
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps
*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!
I have a general concept of this program, but what are the restrictions during the month?
Is all alcohol off the table?
Is it to make the best attempt possible to eat clean?
I have a pretty healthy lifestyle and try to make good choices for the majority of the time.
ONE HOUR OLY with Sammy, 12-1pm.
This is an intro ONLY class that will only include practicing ONE of the Olympic lifts. You will have a say in which lift you’d like to work on, but you are welcome to defer to the Coaches preference given the whole state of your training. You MUST be ON the platform at 12pm barbell in hand, ready to go, OR you forfeit your spot in this 6-person only class. This is the for the benefit of all members who regularly show up on time and prepared for the rigors of Oly training. We hope that it will make your time worthwhile!
HYBRID/ADVANCED OLY with Jim, 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
Remember that if you are in the Advanced Level you are committed to compete in an Olympic Lifting meet within the coming year and have completed or tested of 40 total sessions of Olympic Lifting. You are also allowed to train in any of the levels OTHER than Advanced as long as you know that these hours are not exclusively filled with Advanced Level lifters. If you are in the Hybrid level likewise, you may train in the Intro classes, but not the Advanced Level until you are moved on.
SQUATTING ONLY, with Sammy, 630pm.
A class for those who want to squat more or who missed it last week or who want to skip a metcon but still get a workout in – basically – a GREAT class for a lot of reasons. This class will be held around the Rogue Pull-up Cage and will last for the entire hour. You may choose to air squat, goblet squat, front squat, back squat, overhead squat – if it’s a squat, you can do it. Rep ranges will be chosen by the Coach depending on which lift you are doing and why you would like to work on it.
GYMNASTICS with Sammy, 730pm.
Gymnastics! Now, on Mondays, Tuesdays, Thursdays, AND Saturdays!
WORKOUT OF THE DAY:
SELF-MYOFASCIAL RELEASE: Lax Ball Pecs and Lower Traps, 5 minutes.
DYNAMIC WARM-UP: Light (unweighted if necessary!) Windmill Work – 5 minutes.
STRENGTH: Floor Press, work with a partner for 20 minutes up to a peak set of 3. Attempt to repeat this set anywhere from 3-5 times. No wobbly sets allowed!
From the floor, AMRAP in 7 minutes of:
Front Squat (use 60% of your triple for the Back Squat), 7 reps.
Double Unders, 20 reps.
*if you don’t have double unders you must complete 5 attempts followed by 20 single unders.
THE FIRST DAY OF OUR NEW FALL SCHEDULE IS HERE!
All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you. To view the full schedule at CFCC in an easy format, go here.
That said, don’t forget to mark your calendars with a few reminders for the season:
- SATURDAY, SEPTEMBER 8th, 2-4pm, NUTRITION SEMINAR. Sign up on MINDBODY. This is FREE for members and a MUST for anyone looking to participate in the Fall Body Composition Change Challenge.
- SATURDAY, SEPTEMBER 8th, 5-7pm, WELCOME and CONGRATS POTLUCK for Danny and Liz (see below). Bring anything you want – just make sure it’s labelled!
- SUNDAY, SEPTEMBER 9th, Registration for the hookgrip Classic closes.
- SUNDAY, SEPTEMBER 16th – the BCCC officially begins. The whole week before this measurements will be being taken – email firstname.lastname@example.org for more details!
- SUNDAY, SEPTEMBER 23rd, the hookgrip Classic, Liberty Barbell Club’s first in-house USAW sanctioned meet! Space is limited – sign up now!
- SATURDAY, OCTOBER 20th, Moorestown Olympic Lifting Meet.
- SUNDAY, OCTOBER 21st, CROSSFIT TOTAL DAY
More fall fun to be announced soon!
Some changes are in store for CFCC and while we are SO excited for Danny’s arrival on this WEDNESDAY, we are sad to say that we are losing Liz to an absolutely AWESOME job opportunity at Jefferson! She will still be around and training by your sides – but we wanted to give her the chance to tell you all what’s been up in her life lately. Liz will be coaching with us until the end of September, when Ave will take up the call and begin a new Endurance schedule for CFCC. If you haven’t been to CrossFit Endurance yet – make it your goal to get there this month!
A few weeks ago, I accepted a full-time position at Jefferson Hospital as an Occupational Therapist in acute care. I am very excited about this opportunity and want to thank you all for encouraging and supporting me during this process. I plan to start this position in October, after taking my licensing exam in September.
September will also be my last month as a coach at CFCC. It has been my privilege to witness your greatness and guts every week in classes. You continually impress and inspire me with your ability to push yourself to be even better than you were the week before. I experienced your desire to be great regardless of our surroundings at CFCC. I will always remember those epic sandbag struggles in the old space! KD and I came to CFCC when there less than 20 members for our first WOD. From my very first class, I was impressed by the gym’s commitment to standards, form, and excellence and was honored to be a
part of such a special place.
I remember the first time I gave feedback as a coach-in-training. The class was squatting, and I think we ran about 45 minutes over! The members were so supportive about my journey towards becoming a coach and I will be forever grateful for your patience. I also remember the first endurance class at CFCC. It was probably the biggest endurance class to date and I still have pictures of you all bunny-hopping your way down wooden Camac Street. Once the weather changed during the hobbit-hole days, we made our way inside and to the treadmills. Your flexibility and dedication to proper Pose was impressive and you learned a lot of those treadmills! Jack and Tony then ran the first marathons after CFE exclusive training and I was so proud of them!
Today, a LOT of work happens on a daily basis at CFCC and it is amazing how you all are dedicated to making yourself a little better everyday. I love supporting you in your progress towards your goals. Thank you for giving me that chance. I plan to continue to train beside you and to be just as impressed by your daily performance as ever!
Classes are cancelled for the holiday today (the Advanced Oly class is still on but full from 10-12pm). Enjoy the extra rest OR if you really need to burn some Labor Day energy off… check out CFCC’s Travel WOD section.
If you have some time over the weekend, here are the many many Board Scores that we weren’t able to post in the last few weeks. Thanks for your patience!
See all the boards after the jump…
Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday. We’ll start the week off with Floor Pressing on Tuesday! Get your broad jumps ready!
Intermittent Euphoria. From Mark’s Daily Apple.
Vegan Mint Chip Ice Cream. From Elana’s Pantry (you’re welcome).
CROGA with Tim at 10am.
WORKOUT OF THE DAY with Tim at 11am.
INTRO TO OLY with Jim, 12-130pm.
ADVANCED OLY with Jim, 2-4pm.
WORKOUT OF THE DAY:
SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.
DYNAMIC WARM-UP: Learn the Movements.
FIGHT GONE BAD, EXPLAINED (see below). Please note, we will use Kettlebell Sumo Deadlift High Pulls in place of Barbell High Pulls. Risky shoulders, and new folks should Kettlebell Sumo Deadlifts only.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- . Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
- . Sumo Deadlift High-Pull: 75/53 pounds (Reps)
- . Box Jump: 20″ box (Reps)
- . Push Press: 75/53 pounds (Reps)
- . Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.