Monday, 4/23/12

22 Apr

Croga at 12pm and 630pm with Tim.

“Process is a hard thing to sell.” more on this, from Patrick Cummings at AgainFaster.com

If you wanna go to Regionals – LET ME KNOW!

There’s an awesome opportunity to both learn, relax, and mobilize yourself for better strength – check out Saturday’s Yoga for Lift-off Seminar with Gina Stickney!

Wanna know more about Nutrition at CFCC?  Check out this post and don’t forget to let me know by WEDNESDAY if you want to be involved. (erin@crossfitcc.com) – ALSO, if you’re interested in going to Penn to get a VERY accurate reading of your body composition, feel free to include that in your email as well – a group us is trying to figure out a time to go.

Who wants to lift these guys?!

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 5 past the hour.
DYNAMIC WARM-UP: 2 rounds of the Metcon. Go light on the kettlebell swing if you’re still waking up.
STRENGTH: Front Squat, up to a peak of 2.
METABOLIC CONDITIONING:

Crushing Helen from CrossFitFootball.com
Complete 8 rounds for time of:
60 yard sprint
8 Russian KB Swings – 2/1.5 pood
5 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa. 5 Switches = 5 Push-ups. Remember that if you need to, you can always sub a band pushup if the plyo version is a little rough from the knees.

*This is 60ft. x 3 (30ft. is the same distance that we Farmer’s Walk).

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