Monday, 6/27/11

26 Jun

CFCC Happy Hour is this Thursday at 730pm – sign up on the Calendar to attend and meet all the awesome people who know exactly what it’s like to finish your workout and say, “Whaaaaa just happened?????”

Self-Myofascial Release: Hips on the Foam Roller til 5 past.
Mobility: Wall-Assisted Gastroc/Soleus Stretch, 1 minute each side.
Dynamic Warm-up: 1 round of 5 reps of each: 5 Cat Camel, 5 Samson Stretch to Hamstring Stretch, 5 Spiderman Step to Thoracic Extension, 5 Squat to Stand, 5 Reps to Downward Dog to Cobra.
Activation: Vertical Jumps, 4 sets of 2.
Strength: Romanian Deadlift, 15 minutes to work up to a peak of 3.
Metabolic Conditioning: “CrossFit Disco” 10, 9, 8….1 Box Jumps(24/20)/Pull-ups

Some of you know that last week JPap missed making his “Helen” PR in a morning session and came back in the evening to PR by a big margin.  He didn’t have to and you don’t have to try either – but trying is what does make you better at CrossFit and I believe, there’s always going to be a certain satisfaction in doing the thing you thought you could not do.  Did you do “CrossFit Disco” last week? Who says you can’t beat your time this week?

ac·cu·ra·cy/ˈakyərəsē/Noun 1. The quality or state of being correct or precise. 2. The ability to perform a task with precision.

STRENGTH, in the Dungeon, 5pm with Jay.

For those of you who contacted me about being included in this class but have not yet heard back, please plan to attend tonight’s session at 5pm and Jay will let you know from there whether you will be able to continue.  Remember, everyone – we’re trying to keep these sessions small so that everyone can eventually get the MOST out of them.  Thanks for understanding!


box jump light volume
upper body pull (pull dominant assistance) (CHINUPS AMRAP OR WEIGHTED, 
upper body push (push dominant assistance) FLOOR PRESS/HANDSTAND PUSHUP/BAND PRESSDOWNS
lateral stability pallof press with bands
1: test 1RM

2 Responses to “Monday, 6/27/11”

  1. reid June 27, 2011 at 11:31 am #

    At first glance I thought she was working out with an indian head-dress on.

  2. jpap June 27, 2011 at 4:42 pm #

    It is. When I went back the second time to PR, I wore one too. You should try it.

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