Tuesday, 9/27/11

26 Sep

You have until the end of today to email me about entering the Body Change Composition Challenge for this coming season. This will not happen again until probably about January – to find out more about how you can hop on the HEALTHIEST band wagon ever… read more here.

Is this you? If so, fret not.  That’s what CFCC BCCC’s are for!

There are lots of reasons why eating Paleo, or at least eating more REAL food will NOT break the bank (contrary to popular opinion) – recall how much you spend on a pizza and a beer and then read what this man has to say about eating clean and economically at the same time.

I'm sure lots of people have thoughts about burpees - some appropriate, and some not as appropriate - these were Dave Vanore's thoughts mid-wod today... and we kind of love him for it.

SELF-MYOFASCIAL RELEASE: Lax Ball Quads, IT Band, 5 minutes.
MOBILITY: Pec Roll, 1 minute each side. Band Pec Stretch, 1 minute each side. Overhead Band Stretch, 1 minute each side.
DYNAMIC WARM-UP: For 5 minutes, practice Ring Support and static holds in the bottom position of the Ring Dip. Between attempts, Ball Slam x 2.
STRENGTH: Ring Dip, up to a peak of 2.
METABOLIC CONDITIONING: “Power Elizabeth” 21-15-9 reps of: Power Clean/Ring Dips
*15 minute cap, even if you are rx’d*
*Those who have not yet moved to the floor for the clean should sub Russian Kettlebell Swings of an appropriate load*

ON RAMP at 6pm with Erin:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings/Glutes, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Samson Stretch to Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: For 10 minutes, work on a perfect Box Jump – light landing, hips back, chest up, weight in the middle of the foot and knees tracking with the toes.
SKILL WORK: The Russian Kettlebell Swing
METABOLIC CONDITIONING: For time, 30-20-10 reps of: Kettlebell Deadlift, Box Jump

GYMNASTICS with Sammy at 730pm:

Skill: Bar levers & Handstand Pushups
5 rounds for time:
5 strict handstand pushups
5 strict toes-to-bars


2 Responses to “Tuesday, 9/27/11”

  1. David Vanore September 26, 2011 at 9:35 pm #

    Burpees: Love ’em and hate ’em at the same time.

    Fun stuff today.

    I am Jack’s digitus medius.

  2. Diane Sanfilippo (@balancedbites) September 27, 2011 at 8:44 am #

    I posted this comment on the other post about the challenge, but in case people didn’t see it…

    You guys can use my food log forms if you want – get the PDF here:

    Also, if anyone wasn’t at my seminar, the eBook is also available on my website with lots of information on what to eat, recipes, etc. So that is a handy tool to have at your fingertips if you want it- you can find that on my site under books.

    Good luck!!!

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