Tuesday, 7/12/11

11 Jul

CFCC’s PROM is this Saturday, from 8-11pm, RSVP.

Interested in competing? The Competitor’s Meeting is this coming Wednesday at 730pm.

Our new cycle begins today!  Here’s what the next three weeks will look like:

Monday: Front Squat

Tuesday: Press

Wednesday: Recharge

Thursday: Weighted Pull-up

Friday: Back Squat

Saturday: Specialty Classes

Sunday: Partner Workouts

“What do you first do when you learn to swim? You make mistakes, do you not? And what happens? You make other mistakes, and when you have made all the mistakes you possibly can without drowning – and some of them many times over – what do you find? That you can swim? Well – life is just the same as learning to swim! Do not be afraid of making mistakes, for there is no other way of learning how to live!” – Alfred Adler

Wanna learn how to handstand? Sammy’s teaching ’em at Gymnastics at 730pm tonight!

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 2 minutes per side.  Do this in between your sets too! Don’t forget your pecs!

MOBILITY: Back in Quadness, Baby, it’s gonna take 12 minutes.

POSTURE AND STABILITY: Handstand Hold, 1 minute.

STRENGTH: Press, up to a peak of 5.

METABOLIC CONDITIONING: Tabata Single Leg Squats – (you MUST alternate legs, after you do a rep on your weak leg, you must use your strong leg, and vice versa).


ON RAMP, at 6pm with Erin:

Skill: The Deadlift

Metcon: AMRAP in 10 minutes: 1 minute Knees to Elbows, 1 minute Medball Slams, 1 minute rest.


GYMNASTICS, at 730pm with Sammy:

Skill Work: Rope climb & walking handstand
20ft walking handstand (scale: 20 handstand thigh-slaps)
25 knees-to-elbows
20ft walking handstand
20 knees-to-elbows
20ft walking handstand
15 knees-to-elbows
20ft walking handstand
10 knees-to-elbows
20ft walking handstand


One Response to “Tuesday, 7/12/11”

  1. jpap July 12, 2011 at 6:31 pm #

    sick dude. props.

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