Tuesday, 11/22/11

21 Nov

Nothing will work unless you do.
– John Wooden

The Advanced Class this week will be held on Saturday from 11a-1pm.  Questions? Email us!  If you are in the Advanced Class please sign up on the Calendar to attend.

Check out more progressions for muscle-ups from Naka Athletics!

Season’s Drinkings! from Robbwolf.com – ah yes, I remember the days when I used to sip on soy chai tea lattes all day long and WOOOOONDER why I couldn’t keep my eyes open – don’t be fooled! Get the facts on your “comfort drinks” and learn how to make versions that don’t TRASH your metabolism!

Did you know... that once upon a time CFCC lived in a racquetball court?

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Assisted Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Ball Slam, 1 minute. Pass off to a friend during the minute – see how many slams you can get.
STRENGTH: Strict Muscle-Up or False Grip Pull-up
METABOLIC CONDITIONING: With a partner complete the following, only one person may be working at a time, only one pull-up station may be used at a time, only one ball is assigned to each team (20/14/10): 50 pull-ups*, 50 Ball Slams, 50 Burpees, 50 Ball Slams, 50 Burpees, 50 Pull-ups, for time.

*For those who already can, 5 rope climbs.

ON RAMP with Erin at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each leg.
DYNAMIC WARM-UP: 3 rounds of: 5 Squat to Stand, 5 Air Squats, 5 Good Mornings, Leg Swings each side. Hip Swings each side.
SKILL: The Squat vs. the Hip Hinge – Build to a single leg squat.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Single Leg Squats per leg, 5 Good Mornings, 50ft. of a plate Overhead Walks.


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