Tuesday, 11/15/11

14 Nov

Do you have old sneakers, workout clothes or workout equipment? Bring ’em over to CFCC so we can donate them to the Center for Family Services. The goods will be donated to a small group home for at-risk youth after this week! Clean out your drawers and if you’d like more info – ask Cassie!

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps, 1 minute each side.
MOBILITY: German Hang, 1 minute. Band Overhead, 1 minute each side.
DYNAMIC WARM-UP: 1 rounds of: 10 Cat Camels, 10 Scap Push-ups, 1 inchworm, 10 Single Leg Squats, Arm Swings in all directions as needed.
SKILL WORK: 20 minutes of work with the False Grip Pull-up. Work to a max single, and then try doubles with a band. If you are getting your hands below your chest in the false grip pull-up, try a strict muscle-up. If you can do one strict muscle-up, see if you can do two.
METABOLIC CONDITIONING: 3 rounds for time of: 10 strict pull-ups*, 10 inchworms, 10 single leg squats on each leg.

*For those with muscle-ups, sub 5 muscle-ups, strict or kipping.

WHAT ARE YOU DOING after you attend Battle of the Bands on Saturday?  You should definitely carpool with us out to Wyebrook Farm to eat some grass-fed steer and buy some to take home with you.  They’ll be music, pumpkins, meat, small children, BYOB, and unicorns (kidding about the last part… but really… doesn’t it sound too good to be true!)  Sign up on the Calendar to join the carpool.

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One Response to “Tuesday, 11/15/11”

  1. KD November 15, 2011 at 6:48 am #

    Pumpkins, meat, small children…MMMMMMMM…

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