Thursday, 7/14/11

13 Jul

Sammy’s 21st Birthday Prom (you’re invited if you’re a CFCC member) is this Saturday from 8-11pm. RSVP! There will be Sweet Freedom Treats, awesome tunes, some alcohol (you can bring some of your own if you’d like), beautiful decorations, and really awesome PROM PHOTOS! If you’d like to help decorate… I’ll be doing that in the afternoon right after Olympic Lifting around 4pm. Let me know if you can come by and help!

If you missed out on the Competitor’s Meeting last night, buck up!  Email me about how you can get started planning to be at your absolute best by this time next year.

So you’re worried about getting bulky?

DYNAMIC WARM-UP: 3 rounds of: Arm Swings, Leg Swings, Hip Swings, High Knees (30ft.), Butt Kicks (30ft), Side Shuffle (left and right, 30ft.), Back Leg Swings

ACTIVATION: Burpee Sprints.  Do a burpee but instead of clapping, sprint 30ft.  Turn and do a burpee again but instead of clapping, sprint 30ft. Repeat 4 times.

STRENGTH: Weighted Pull-up, up to a peak set of 5.

METABOLIC CONDITIONING: 60′ Burpee Sprint Ladder up to 8 reps (1 burpee, 60′ sprint, 2 burpees, 60′ sprint, etc…)

ON RAMP, at 6pm with Sammy:

Self-Myofascial Release: Foam Roll the Hips.  If you’re waiting for a foam roller, use the lacrosse ball.

Mobility: Wall Assisted Hamstring Stretch, 2 minutes each side.  Wall Assisted Adductor Stretch, 2 minutes

Dynamic Warm-up: Reviewing the Row

Time Trial: Row 500m directly followed by…

Metabolic Conditioning: 60′ Burpee Sprint Ladder up to 8 reps (as above)

GYMNASTICS, at 730pm with Sammy:

Skill Work: Front Levers & Pistols
MetCon: 3 rounds of 45sec of:
inverted hang
single leg squat hold left leg
handstand hold
single leg squat hold right leg


6 Responses to “Thursday, 7/14/11”

  1. Anna July 13, 2011 at 9:58 pm #

    The women of Valley Crossfit are amazing

  2. avener July 14, 2011 at 12:05 am #

    There is a special place in my heart for Kristan Clever.

    • avener July 14, 2011 at 12:07 am #

      and not just because of that haircut, either.

  3. Steve F July 14, 2011 at 8:19 pm #

    Happy Birthday Sammy! Sorry I can’t be there- going out of town for a few weeks.

  4. Anna July 14, 2011 at 9:15 pm #

    She’s my short girl hero. She gives me hope

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