Saturday, 4/28/12

28 Apr

Please note that the ONLY classes today at CFCC are at 9am (regular session), 10am (FOUNDATIONS), and 11am (CrossFit Endurance – you should go – seriously, leave now…) in light of the YOGA FOR LIFT-OFF Seminar that Gina Stickney is presenting from 12-3pm! This is only $15 for members, and YES there is still room – it’s going to be a great time to kick back for a change of pace and focus on some of the particulars of your posture, your breathing, and how all of this connects to the furthering of our collective goal of WORLD DOMINATION – so come out and join us!  Sign up on MINDBODY under “Seminars”.

If Yoga’s not your style but incredibly good and pasture-raised meat is, join us at the gym on (this) Saturday morning at 830am to travel to Wyebrook Farm – and no, you don’t have to be exactly like these folks to appreciate it. 😉

Friday was a GREAT day for CFCC and reminded me, in spite of the packed classes and long day, of why I love what I do so much - you all work SO well together, and all I ever have to do (apparently) to get you to know each other better, is give you a common goal. Thank YOU, CFCC, for being the REAL thing.

9am Session: with Liz.

SELF-MYOFASCIAL RELEASE: As needed until 10 past.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: Bear Crawl 50ft., and 3 attempts at a max Broad Jump.
STRENGTH: Work up to a peak set of 1 for the Pronated Grip Pull-up.


Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Previous times we’ve done “Brenton”

FOUNDATIONS: (10am, with Liz)

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Unders and Jump Roping – take 5 minutes to practice.
STRENGTH: Deadlift, 5 sets of 5.
METABOLIC CONDITIONING: AMRAP in 10 minutes: Row 250m x 3, and Double Under to your heart’s content. Your score is your double under amount. You are REQUIRED to have completed the 250m row three times by the end of 10 minutes.

CROSSFIT ENDURANCE: (11am, with Liz)

Meet at the gym, running drills along the way to Washington Square Park – complete the WOD at WSP, and be back at CFCC by 12pm – CFE sessions are comprehensive, personal, and an awesome way to become comfortable with the UNCOMFORTABLE!  If you haven’t tried one – you REALLY don’t know what you’re missing!

Run 4x400m, rest 1:30mins.  Bring your stopwatch!


2 Responses to “Saturday, 4/28/12”

  1. Helga Nataniela April 28, 2012 at 11:54 am #


    • crossfitcentercity April 28, 2012 at 12:11 pm #

      Yes Saturday! Oy vey – I’m the worst poster after 10pm!

      Please excuse any typos. Sent hastily from my iPhone.

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