Monday, 5/9/11

8 May

THIS IS THE SECOND TO LAST WEEK OF THE CFCC BCCC v 2.0 – who’s still in?  Who wants a second chance before the summer to get body re-compositionized? <—- that is a word I made up that I like. Please post to comments. Please?

Todd and his brother Troy give the 10am a good start. The faces in this photo are epic. Please zoom in to get the full effect.

SMR of the Day: Lax Ball to Quad while prone.  Flex and extend knee for a full minute on each leg.

Warm-up of the Day:  20 reps each: Cat Camel, Adductor Mobs, Gastroc/Soleus Stretch (20s each side/muscle group), Leg Swings, Hip Swings, Arm Swings, Prying (20 seconds), Glute Bridges.

Olympic Lifting Complex:  Squat Clean + Front Squat x 2, up to a peak set.


Every minute on the minute for 10 minutes:

Hang Squat Clean + Front Squat x 2

immediately followed by AMRAP Burpees in the remaining time of the minute.

Score is total completed burpees.

A review of the concept of  “upstream and downstream”.  From KStar. From an old blog post I wrote a while ago.


14 Responses to “Monday, 5/9/11”

  1. Kristin May 8, 2011 at 10:49 pm #

    I’m still doing it and would like to continue to the end. But, 40 days from April 11th, when it started, is Friday, May 20th… So that would be when it ends, based on the original set up.

  2. Kristin May 8, 2011 at 10:52 pm #

    I’m also in if there’s going to be another challenge – I need all the motivation I can get! 🙂

  3. sammaurelio May 8, 2011 at 11:49 pm #


  4. Meghan May 9, 2011 at 8:02 am #

    I’m still in. Been doing it about 75% lately.

  5. melissa May 9, 2011 at 9:36 am #

    still in, too

  6. Eileen May 9, 2011 at 9:45 am #

    I’ve been trying to keep up with the CFCC BCCC but got derailed this weekend at a wedding. Getting back on track today!

  7. Hollander May 9, 2011 at 10:24 am #

    Still in! I’m on day 27.

  8. crossfitcentercity May 9, 2011 at 10:39 am #

    Hey all! I’m so glad to hear that so many of you are still in! I’m going to see if we can get a lot of people who started out to restart their engines this week. Keep the comments coming if you’re still attempting the CFCC BCCC!

    • Elie May 9, 2011 at 10:56 am #

      Still in. Or trying to. I’ve been set back a lot of days for not getting enough sleep and not getting all my protein. But I’m trying to stay honest with myself and hopefully get there eventually.

  9. Mel May 9, 2011 at 10:42 am #

    I’m still in too! Tier 4 starts Wednesday if you’re on track, no coffee for 10 days! I’d also love to do another challenge!

  10. Jack May 9, 2011 at 11:10 am #

    This workout looks like hell…

  11. reuben asia May 9, 2011 at 7:26 pm #

    Im still stumbling along. Was good, minus a few nights of sleep until about midway through tier 3. Now it is hard. Really hard

  12. ramsey May 10, 2011 at 10:35 am #

    i’m not even officially a member yet, but i would be into being a part of this challenge if it were to happen again!

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