Tuesday, 4/24/12

23 Apr

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.

Watch the below.  Come in today and be confident.  

If you love Olympic Weightlifting or if I’ve ever told you that you would be REALLY REALLY good at it, and you want to find out why – let me know if you’d like to be considered for the next OLY only training cycle that will prepare CFCC athletes for a competition at the end of July.  (erin@crossfitcc.com)


ADVANCED CLASS: if you would like to test into Advanced Class please email me (erin@crossfitcc.com) with whether or not you believe you have passed all of these requirements. If you are unsure of your status, you can always schedule a time to check with me in person.

MOVEMENT PREP: Coach’s Choice, 15 minutes.
Completed in the Gymnastics/Elements Area – pads are necessary back there to avoid noise – feel free to stand on a pad as well to be sure you are completing the deadlift from a true “floor” position.

“Diane” 21-15-9 reps of: Deadlift (225/155) and Handstand Push-ups

*If you are in advanced class and you have NOT thought about driving up to see what the Regional Level of the CrossFit Games is like… please give it some thought! Events like these can CHANGE the way you train ENTIRELY.

Don’t forget to let me know if you want to go here (DETAILS).



SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coach’s Choice, 2 minutes.
METABOLIC CONDITIONING: 3 rounds EACH for time of: 500m Row, 50 Double Unders (if no Double Unders, 20 attempts).


The 730pm class... but only the first heat! Thank you all for sharing space with one another!

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, 2 minutes. Lax Ball Shoulders, 2 minute.
MOBILITY: Wide Grip Supinated Hang or Pull-ups on Bar, a few reps, or a 10 second hang. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Snatch Skill Work.
STRENGTH: Snatch, work up to a peak of 1.
METABOLIC CONDITIONING: 5 rounds for time of: Hang Power Snatch at 65% of Peak, 5 reps. Medball Slam (20/14), 10 reps.


One Response to “Tuesday, 4/24/12”

  1. SBerg April 24, 2012 at 6:38 am #

    ❤ medball slams!

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