Thursday, 5/31/12

30 May

CHECK OUT TRAPDOOR ATHLETIC’S NEW WEBSITE (featuring LOTS of CFCC!) and SIGN UP FOR SUMMER CAMPremember, if you don’t by June 23rd… it’s for serious NOT HAPPENING.

The CFCC BCCC has only ONE WEEK LEFT until DAY 40!  If you know a BCCCer CHEER THEM ON!  They are a troop of more than 50 people that train with you who have dedicated a significant portion of their lives to trying to do something INCREDIBLY difficult – CHANGE THEIR HABITS – and they are ALMOST done!

CFCC’s FIRST FEMALE Back Squat OVER 300lbs.

CONDITIONING with Tim at 630am (a half hour class)
HYBRID OLY with SAMMY: 7-9am, 530-730pm (is taught by Jim)
ADVANCED OLY with JIM: 9-11am, 730-930pm
CROGA with TIM: 730pm

Wondering why your hips are feeling like someone pounded them? Where are YOUR knees when you sprint? How crazy does your hip look when you change directions? These are NOT small amounts of forces. The sprint is a TEST of your athletic ability, if you have trouble here – look at what’s happening in your normal lifts – examine the active hip in the squat, the mobility in the deadlift, the stability of the knees and ankles as you POSE run. Strength anywhere is strength everywhere.



SMR: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Adductor Mobs (5 reps each side), Jump Squats, Duck Walk (about 30ft.), Leg Swings, Arm Swings, Handstand Hold
SKILL WORK: Clean and Jerk
STRENGTH: Clean and Jerk, up to a peak of 1
METCON: If you’d like to, feel free to stay longer than the hour and row an easy 1k. Otherwise, no metcon is required.

Wanna be better at EVERYTHING? Examine how you sit.


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