SUNDAY, 12/4/11

3 Dec

For those of you in Jim’s Oly Classes – I’ll be holding the make-up session tomorrow from 12-2pm.  There’s a catch though.  Jim is supposed to lift at noon – I think we should all watch so we’ll be lifting UPSTAIRS where the interweb works – WOOHOO! Go Jim!

In the spirit of the beginning of the Holiday season (and the weekend!):

Gifts for the cook in your or in someone else – my favorite would be the Cast Iron French Oven.  It’s really the only thing you need on your stove.

Gift Ideas that you may not find in stores 🙂 – from DesignSponge.

Bacon wrapped sweet potato bites.  YUP.  These are just here because bacon is a gift to the WORLD.

Give the gift of good fats: Reading Terminal Market GrassFed Butter, Coconut Oil jars, Tony’s Olive Oil (honestly, the best in the world – I’ve been to the place where it’s from – it’s the REAL DEAL), or some other fun nut oils are always appreciated by the avid eater – that’d be ALL of us 🙂  For more on getting in good fat, check out this post from Mark’s Daily Apple.

OR – if none of these things work for you…ALL CURRENT MEMBERS OF CFCC are eligible to give the gift of one month of membership to a potential new member valued at only $75.  Our On Ramp program in January will be even more dense, we’ll start a new Nutrition Challenge, and CFCC will only continue to get better!  Ask about gift certificates the next time you’re in!

Ethan watches Sammy at the American Open.

Intro to Oly Lifting, 1030am-12pm (all members invited)

Snatch, Clean and Jerk!

ADVANCED CLASS 9am-1030am:

Skill Test:

3 rounds: 1 minute on, 1 minute off of – your weakest skill on the board (the one you have the LEAST of).

Pick a different skill that you are BETTER at, and complete the same 3 round intervals.

Weird Skill Test:

Repping Light Olympic Lifts (95/65 Snatch Test)

Benchmarks:

Work priority:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs/100lbs or 70/45kg)
12 Push-ups
15 Box jumps (24/20″)

See the rules of the workout here.

See last year’s results here.

Rest 15 minutes.

Time priority:

Fran, 10 minute cap. The only option is rx’d. 🙂

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: