Thursday, 12/8/11

7 Dec

Well, it isn’t snowing outside (yet) but it is rainy, cold, Holiday-ish, and carol-ey every where you go… the Rittenhouse Run is NEXT WEEKEND (do you have your flair/holiday sweater/elf hat picked out?) – and one other thing should be blatantly obvious: this is the time of year when most of us need to step back and be thankful for the things we have – ESPECIALLY as we run around trying to buy more of it. Sometimes in the rush our animal friends get forgotten – check out the cause behind the really cool bin that Angie is running at the front of the gym for Philadelphia Animal Welfare Society. If you love Maddox, you’ll hop over to your local grocery store and pick up some canned dog and cat food (no dry food please!), paper towels, bleach, laundry detergent or clay cat litter (non clumping) and bring it to CFCC for Angie to pick up soon. Thanks!

Everyone needs to handstand walk!

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 1 minute then, Lax Ball to Shoulders, between shoulder blades, hit pecs and rear delt, use a piece of PVC plus the Lax Ball to target the Upper Traps/SCM – til 10 past.
DYNAMIC WARM-UP: Easy 250m Row – if you’re waiting for an erg do: Multiple Grip Hangs (or pull-ups, your choice) – a few seconds in each hold, and Arm Swings.
SKILL WORK: Handstand Walking – max your distance!
METABOLIC CONDITIONING: AMRAP in each minute of: Air Squats, Muscle-ups, Row (for calories). Rest 1 minute in between each movement. Count your reps… THEN work out your score!

Scoring: Air Squats – 1 pt. each for men and women, Muscle-ups – 6 pts. per MU for men, 12 pts. for women, 1 pt. per strict pull-up for men and women (if no muscle-up), Row, per calorie 2 pts. for men, 3 pts. for women.

This workout is one of the four that our CFCC team will be completing at CrossFit Hoboken this weekend – there are LOTS of cars leaving this Saturday if you’d like to cheer your fellow CFCCers on! Tonight is the last call for anyone to let me know they plan on going – please email me! If you are spectating – PLEASE remember that you have to pay and sign up through this link BEFORE we go!

ON RAMP with Erin at 7pm: 

SELF-MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, til 10 past.
MOBILITY: Rack Stretch, 1 minute on each side. Wall Quad Stretch, 1 minute on each side. Wall Assisted 90/90, 1 minute on each side.
DYNAMIC WARM-UP: Cat Camel, Adductor Mobs, Heel Pressdowns, Hip Swings, Leg Swings, Arm Swings, Air Squats, Jump Squats. Then, learn the double under.
SKILL WORK: Hang Power Clean
METABOLIC CONDITIONING: “10 Lords-a-Leaping” AMRAP in 10 minutes: 10 Front Squats, 10 Double Unders, 10 Squat Thrusts.


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