Tuesday, 6/21/11

20 Jun

5 Barbell Rules, from CrossFit Lisbeth.


CFCC’s next Happy Hour is Thursday, June 30th, at 730pm at the Up Bar at Marathon on 10th and Walnut.

The Last Nutrition Seminar for a whole month is at 11am this Saturday. Sign up on the calendar to attend.

If you attended a Nutrition Seminar and did not schedule a time to speak with me about your own specific goals – please email me at crossfitcc at gmail with three available times that work for you (mid-mornings and afternoons are better for me, but if you can do after 730pm that works too). Measurements and pictures for your own records will be done on Saturday at 12pm after the last Nutrition Seminar or, if you cannot make that time, they will be done next Monday.

Chris, Beka, and Avener.

SELF MYO-FASCIAL RELEASE: Foam Roll Quads/Adductors, 2 minutes each side.

MOBILITY: 90/90 off the Box, 2 minutes each side. Barbell Assisted Thoracic Extension with a partner, 1 minute each person. Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: Skill Work, Hang Power Snatch.

POWER: Hang Power Snatch, complete 5 x 2 at 60% of best snatch. Focus is on jumping the bar straight up the body (as opposed to letting it swing away) and catching the bar as high as possible.

METCON: 6 Rounds for time of: Kettlebell Farmer’s Walk ½ of Chancellor, Sprint ½ of Chancellor (pick your load! – heaviest load + best time is score.)


ON RAMP, at 630pm, upstairs, with Sammy.

Self-Myofascial Release: Lax Ball to Glutes, 5 minutes.
Mobility: Spiderman Stretch, 1 minute each side.
Dynamic Warm-up: 3 Rounds of: 5s Wide Grip Supinated Hang, 10s plank (arms extended, not on elbows!), 15 Steps of a Prisoner Lunge.
Posture and Stability: Wall Squat, 3 minutes of practice.

METABOLIC CONDITIONING: “Cindy” : AMRAP in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats


GYMNASTICS, at 730pm, with Sammy.

STRENGTH: Front Levers-bar
SKILL: Muscle-Up
5 jumping muscleups
7 burpee tuck jumps


3 Responses to “Tuesday, 6/21/11”

  1. Big Jim June 21, 2011 at 3:15 pm #

    Whoop for happy hour! Thanks to whoever set that up, I’ve got your first round.

  2. Anna June 21, 2011 at 9:07 pm #

    great WOD today Erin.

  3. Anna June 25, 2011 at 11:10 pm #

    oh, and great picture.

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