Monday, 1/9/12

8 Jan

A little Monday morning gut check? Why you should eat more, not less, cholesterol – from Chris Kresser. If you’re looking for something very educational to listen to while you fold your laundry, walk around the city, or cook your CFCC BCCC meals – his podcasts are PACKED with mind-boggling insight. Check them out!

Some new times have been added to the Total Sign Up page on the bulletin board. Fill ’em up, CFCC!

Looking for some goals to hit for the Total OR for the New Year? Check out this chart of Basic Strength Standards.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch with Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: Complete 3 rounds of: 3 Thrusters, 3 Pull-ups (as you will in the metcon).
STRENGTH: Back Squat, up to a fast peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (95/65), Pull-ups

Previous Fran Times from October 11th.

Everything you’ve EVER wanted to know about Fran.

Mobility, with Tim, meets at 730pm.

Advanced Olympic Lifting meets at 6-8pm and will be taught by Jim. If you have been through Jim’s Oly Cycle before, or if you have tested into the Advanced Class – you are eligible to attend this hour which is intended to help you drill your weakness in the Snatch and the Clean and Jerk. The class is capped at 8 attendees so please sign up on the Calendar as soon as possible to confirm your attendance!


One Response to “Monday, 1/9/12”

  1. reid January 8, 2012 at 9:19 pm #

    I hope this isn’t deemed racist, but its the first thing that came to mind when I saw Cassie’s viscous death face… He OG’d… If you get that joke, I like you.

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