Saturday, 11/26/11

25 Nov

Rogue CFCCers lunging around Rittenhouse! Thanks to Mick Mackintosh for the photography!

9am CROSSFIT:

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Band Assisted Wall Quad Stretch, 1 minute each side (Get a friend to help with pulling the band).
DYNAMIC WARM-UP: 3 rounds of: 5 Chest to Bar Pull-ups (use a band if necessary), 30 second Handstand Hold (walk-up or kick-up), 10 Spiderman Steps
METABOLIC CONDITIONING: From the CrossFit Mainpage – http://www.crossfit.com/mt-archive2/007131.html

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.

10am ON RAMP (with Erin):

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Adductor Mobs, 1 minute each side. Samson Stretch, move through 1 minute on each side.
DYNAMIC WARM-UP: Learn the Row.
SKILL WORK: Kettlebell/Dumbbell Thrusters
METABOLIC CONDITIONING: AMRAP in 10 minutes of: 200m Row, 5 Dumbbell Thrusters, 5 Pull-ups.

10am CROSSFIT ENDURANCE (with Liz)

11am-1pm: ADVANCED CLASS (with Erin): Programming sent to members.

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