Wednesday, 3/21/12

20 Mar

GAMES: The WOD (the last one!) is announced at 8pm tonight.  We’ll be completing the workout right after that from about 8-10pm.
SPECIALIZED SESSIONS: Mobility with Tim after the noon, but NOT AT 730pm! CrossFit Endurance with Liz is rowing and is at 530pm.

CROSSFIT ENDURANCE at 530pm: 6×2 mins. on, 1 min. off

Below, you’ll see all the people who helped us move the equipment that came in today – can you help us move on Sunday?  Today moving 1300lbs. up and down the stairs was EASY – but that’s only because we had a lot of hands!  Please don’t forget to sign up on the board in the gym if you can help us on Sunday.  We’ll be starting at 10am and will go til late afternoon!

Thank you so much to everyone who helped out today!

An interpretation on the mainpage workout we didn’t get to do in this last 3-day cycle.  For those of you who don’t know, classic CrossFit mainpage workouts were always three days “on” and one day “off”.  As most of you know, the best schedule of training is one that works for you – that is to say, you do need to define what your goals are, and simply do what is most useful for you in completing those goals within whatever time period you would like to dedicate to them.  If you’re a member and you have questions about making CFCC’s programming work specifically for you, please never hesitate to ask!  Email me at for more info!

SELF MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side. Spiderman Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the American Kettlebell Swing.
METABOLIC CONDITIONING: 3 Rounds for time of: 25 American Kettlebell Swings (1.5/1), 25 Plate Loaded Good Mornings (45/25 – metal or bumper, take your pick), Rope Climb – 2 ascents. If you cannot climb the rope – perform 10 Single Arm Ring Rows on each arm.

THERE WILL BE NO ROPE CLIMB INSTRUCTION TOMORROW – if you can’t do it, please use the sub provided!

Make the ring rows as difficult as you need to by adjusting the height of your ring. These shouldn’t be easy to get through by the third round!


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