Wednesday, 12/18/12

17 Jan

Protein Powders – which is which, which is better for your needs?  From Mark’s Daily Apple.

Homemade Coconut Butter – from Nom Nom Paleo.

Buffalo Chicken Tenders – Easy Protein from Primal Palate.

Want my hoodie? I got it from here – and I don’t mind at all if you have one too. 🙂

People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.

~G.B. Shaw, Mrs. Warren’s Profession, 1893

Marcy, showing off a great position in the shoulders at the top of the deadlift, BACK and DOWN.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders and Feet, 8 minutes.

DYNAMIC WARM-UP: 2 Rounds: 10 Pullups, 10 Steps Prisoner Lunges, 10 Inverted Hand Push-ups (Fingertips turned out and around as much as possible – do knee from the ground up first if this feels REAL funky – and make sure you keep your shoulder blades together and down – NO SHRUGGING ALLOWED!)

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute on each side.

POWER: Six Attempts at a Max Broad Jump.  Record your best attempt.


A Workout from the Mainpage – to be done in heats as wallball use allows.  Josh Everett 3:51, Kim Malz 5:33 (16lb ball)

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

*10 minute cap.

Are you good at Wallballs?  Scale up.

CROSSFIT MOBILITY with TIM is at 730pm.

Check out this awesome review of Olympic Lifting Mobility work… from


CROSSFIT ENDURANCE, (ROWING) with Liz, is at 530pm.  This class has a cap of 5 attendees.

Wednesday: Row 2k.  Rest 5-10 mins.  Row 2K.

INTRO TO OLYMPIC LIFTING with Erin is from 6-730pm – there is an 8 person cap on this class but it is open to all members of CFCC – please sign up ASAP to attend!

We’ll review the Snatch, do some assistance lifts, and drill the clean.

Everyone starts just a little differently, but this template is how most beginners start their olympic lifts. The visual sometimes help. If you'd like to be filmed during an Olympic Lifting session - just ask!


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