Saturday, 11/12/11

11 Nov

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!

Picture from CFCC PROM, by Mikem!

Stephen’s Wedding Workout (9am Class open to all members of CFCC!)


With a partner.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa.  Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.

CROSSFIT ENDURANCE with Liz at 11am:

Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!

3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time

At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.


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