Saturday, 5/21/11

20 May

SATURDAYS AT CFCC : Want to learn to kip? Sammy’s covering that at 12pm! Want to find out what your 1 1/2 mile time is? You can do it with Liz at 10am. Do you have any idea what a hieden is? I don’t… find out from Jay at 11am!

If you’re a member of the Rue La La group you can attend any of the sessions today!  Please come out and meet us! 

Everyone else, I’ll be putzing around the basement to lay flooring, hang up whiteboards, and spray paint some logos.  Want in? Just come by!

Yet another muscle-up PR!

Self Myofascial Release: Foam Roll for 5 minutes – hit anything that’s sore!

Mobility WOD: 90/90 off the box, 1 minute each leg.  Gastroc/Soleus Stretch, 1 minute each leg.

Dynamic Warmup: Learn the movements.  Take the one by one and try them out!


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups (rx’d ROM is hands touch the bar while standing at full extension of the arm and hip)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings (45/35lb. plate)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The Coach in the session may opt to have new people perform the following scale: 

For time:

50 Box Jumps, 20 inch box.

50 Jumping pull-ups

Walking lunge, 50 steps.

50 Knee Tucks

50 Push Press, 45 pounds

50 Air Squats

50 Burpees

100 Single Unders

The optional cap on the session is the end of the hour.



Time trial: 1.5 miles



pepito warmup
wall squat x 10
goblet squat x 10
jump squat x 10
tuck jump x 5
pushup with twist x 10
mountain climber x 20
bird dog x 20
turkish get up x 10 (work up in weight if you can)
double under x 100
swing x 100
pushup x 50
chinup (MUST USE CHINUP GRIP) x 50
air squat x 50
box jump x 25
row 1000M
push press x 20 (HEAVY)
hiedens x 20



Skill: Kipping

Kinesthetic Awareness: handstand walking
Metcon: 3 rounds for time:
100ft walking handstand
20 pullups
20 pushups
20 rocking hollows


3 Responses to “Saturday, 5/21/11”

  1. rachel May 21, 2011 at 5:50 am #

    Damn Filthy Fifties!!! Oy!

  2. Marc May 21, 2011 at 10:16 am #

    Chris did a muscle up in Camac back in October. I was there. You were there. Chris was there. Not sure why I’m the only one who remembers.

  3. crossfitcentercity May 21, 2011 at 4:07 pm #

    Nuh uh, Marc. That one was not full ROM (he didn’t start extended in the bottom)!

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