Saturday, 10/15/11

14 Oct

Our Legends were just men once. Like you, they felt their backs against the wall and saw the fangs closing-in on their throats. Like you, they decided, one day, that they’d had enough. And like you, they decided to become something better than anyone ever thought they could. There is something you’ve always wanted to build. There is a person you’ve always wanted to be. No one will give it to you. You will have to fight for it. With both fists at the ready. Life is short, and grows shorter still. Ante Up, my friend. – wise words from Wale Oyejide, check out his website here.

Tomorrow at 1pm a MOCK OLYMPIC LIFTING MEET will be taking place at CFCC!  This is an opportunity for many of the members of this Olympic Lifting Class to go through the motions of really lifting like they will at their competition next weekend. They need your help and support!  Grab a cup of coffee and come over! 🙂

Today is the half way point for all your CFCC Body Change Composition Folks.  What have you learned? Let us know in the comments!

Paleo Pumpkin Spice Latte – yes. You can now die happy… and less bloated. WIN.

For those shrimp-lovers out there – Paleo Green Thai Curry. I love the idea of getting acquainted with lemongrass. You can find it at Reading Terminal Market and Iovine Bros.!

Buffalo Chicken Tenders that you can really eat, from Primal-Palate. That goes with weekends.

A few of the members of the current CFCC BCCC show off their food logs! There are so many ways to log and keeping track of anything is never incredibly exciting - all of these people actually do a great job of being disciplined in keeping track of things while still enjoying their food.

SELF-MYOFASCIAL RELEASE: Lax Ball, Foam Roll, PVC Pipe to wherever you need it, until 10 past.
DYNAMIC WARM-UP: 10 reps of: Cat Camel, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings
SKILL WORK: Learn the Clean and Jerk (the movements of which will be included in your workout today).


Five rounds of:

* 155 pound Deadlift, 12 reps
* 155 pound Hang power clean, 9 reps
* 155 pound Push jerk, 6 reps

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Foam Roll (or PVC Pipe) IT Bands, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90 Stretch, 1 minute each side. Band Assisted Rack Stretch, 1 minute each side. Ring Overhead Position Stretch, 1 minute each side.
DYNAMIC WARM-UP: Wall Ball Skill Work. We will teach the Front Squat with the Wallball first! The Front Squat will show up with a barbell in the Hang Power Clean work as well.
SKILL WORK : Hang Power Clean
METABOLIC CONDITIONING: AMRAP in 10 minutes of: 7 Hang Power Clean, 7 Wallball

CROSSFIT ENDURANCE at 11am, with Liz:

short loop x 6-8, rest 2:00 mins


Clean and Jerk Skill Work – come learn and practice the alternative lift to the Snatch!


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