Tuesday, 3/6/12

5 Mar

Specialized Classes: None.
Elements: 7am with Cassie, 9am with Sammy, 6pm with Erin, 7pm with Tim.

Below, you’ll find a picture of my brother during his Elements (thanks, Chris!) Class.  It’s taken him a long time but for the first time ever, he’s giving CrossFit a real try.  He’s already got some of the spirit that we see in so many of you after just a few months of doing CrossFit – and this is why I love watching people who are new to CrossFit enter our world at CFCC!  You have no idea what you’re capable of – but I’ve seen so many start with just a small step in the right direction, and end up AMAZING me in the end. 

I’m so excited for him (whether or not he chooses to stay :)) because even though I know CrossFit is not for everyone – I think I know enough about it to say that it has made my life richer and my mind stronger, and my body a lot more functional than it used to be.  Who wouldn’t want to give that to someone they love?  If you’d like your friends or family to try CrossFit – tell them to come soon!  Our next stage of Elements begins at the end of March in the new space. If you haven’t told someone about CrossFit NOW is the time.  We’re about to get bigger and better than ever before!

My brother, Joshua - in the elements class.

SMR and MOBILITY: Lax Ball Shoulders (Front and Back), and pick your favorite shoulder stretch(es) with the band, 8 minutes.
DYNAMIC WARM-UP: Skin the Cat Practice.
See this video for more details on why we do this, how to do it well, and what it has to do with your SHOULDER.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from life-cycle.
METABOLIC CONDITIONING: “Flotsam and Jetsam” AMRAP in 20 minutes: 1 strict muscle-up + 1 dip (perform a muscle-up and then perform an extra dip), 2 skin the cats, 40 double unders.

*If you don’t have a strict muscle-up perform one very hard strict pull-up (at least 70% of your best). If you don’t have an rx’d skin the cat perform a strict L-raise variation on the bars. If you don’t have 40 double unders, complete 100 singles.

“The pitch to which he was aroused was tremendous. All the fighting blood of his breed was up in him and surging through him. This was living., though he did not know it. He was realizing his own meaning in the world; he was doing that for which he was made…. He was justifying his existence, than which life can do no greater; for life achieves its summit when it does to the uttermost that which it was equipped to do.”
-Jack London, White Fang.


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