Saturday, 5/7/11

6 May

It’s another amazing Saturday at CFCC.  Don’t miss out… and don’t make excuses!

A little weekend reading: 18 blogs about nutrition and performance that you should be reading.

*** if you are still following the Spring Leaning Challenge or CFCC BCCC v 2.0 – have no fear!  You’ll be receiving an email with information on Saturday afternoon! ***

Anna Marra, kips her way through the last week on the thick bar.

SMR of the Day: Lax Ball to Pecs, 2 minutes each side. Lax Ball to Rear Delt, 2 minutes each side.

Mobility WOD: 90/90 off box, 1 minute hold each side.

Dynamic Mobility: CrossFit Endurance Warm-up.

Workout of the Day:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


CROSSFIT ENDURANCE (@10am, with Liz):

Goal is to use maximum effort for 2 min interval.

2 min on 1 minute off x 6


In case you didn't know, not only does America Rule, but Kettlebellz with Jay does too.

KETTLEBELLZ, @ 11am with Jay P.

jogging warmup


100 kettlebell swings
50 pullups
40 spiderman pushups
30 wipers
20 burpees
10 atomic situps

snatch size kettlebell for swings and atomic situps, two snatch sized bells for the wipers.

finish with stability holds (glute bridge, side plank, plank)

GYMNASTICS (@ 12pm with Sammy)

Kinesthetic awareness/skills:
Cartwheels and Pistols

Amrap 20 min:
5 cartwheels
10 rolling box jumps
20 squats


One Response to “Saturday, 5/7/11”

  1. Hollander May 7, 2011 at 2:58 pm #


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