Saturday, 5/12/12

11 May

THIS SATURDAY (TODAY!): Meet Arrus and I at the gym at 8am to take a trip to Reading Terminal Market to learn how to buy, cook, and plan to have food that fuels you for the week. Come by the gym at 530pm-730pm to schmooze with fellow members over food at the PALEO POTLUCK.  Get ideas for your upcoming week of food, eat some great paleo stuffs or just talk to others about how the CFCC BCCC is going.

Intro to Oly Lifting – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Sammy and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am and Sammy at 2pm
Foundations with Liz at 10am
Endurance with Liz at 11am
Gymnastics with Sammy at 11am
Advanced Olympic Lifting from 1-3pm and 3-5pm with Jim

How does CrossFit think about running? And Endurance?

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.

7 Rounds of the below:

One minute of 10 meter (32ft) run – for every pass of 32ft count “1 rep”
One minute Row for Calories – 1 calorie equals “1 rep”
One minute Rest.

Your lowest scored round (reps of the run plus reps of calories) is your score.


Chad and Ave single-limb rowing in CrossFit Endurance together. If you’re intimidated by this class, just remember that EVERY class at CFCC is scalable and should be thought of as a place where you can go to work THROUGH your injuries… instead of AGAINST them. If you are injured and aren’t telling us – we don’t know why you’re staying away! Always email us! There’s a LOT that you can do to get better AND to maintain a training effect!


Run 5x800m, rest 2-3 mins

A brief introduction to the POSE Method of Running, taught here at CFCC!



DYNAMIC WARM-UP: 30 seconds of each: cat camels, wrist rocks, changing grip push-ups, hollow rocks, jump squats, handstand hold
SKILL #1: L-sit on rings (with turn out), 10 minutes practice
SKILL #2: Cartwheel/round-off
4 rounds for time:
10 free-standing handstand thigh slaps (5 each side)
10 ring dips with turn out
10 burpee tuck-jumps


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