Tuesday, 6/19/12

18 Jun

CONDITIONING, from 630-7am with Tim.
HYBRID with Erin, from 7-9am, with Jim from 530-730pm.
INTRO to OLY with Jim from 1130am-1pm.
ADVANCED OLY with Jim from 9-11am.
CROGA with Tim at 630pm.

In case you missed it, this is the list of Olympic Lifting Status at CFCC – if you don’t see your name on this list, please contact us!

SELF-MYOFASCIAL RELEASE: Barbell Mashing (alternate between internal and external rotation of the shoulder – keep the shoulder plugged back and down to maintain efficacy of this!), 2 minutes on each side.
MOBILITY FOR THE POSITION: Pec Roll with long arm out like a “T”, Pec Roll with long arm out like a “Y”, 1 minute in each position on each side.
DYNAMIC WARM-UP FOR THE POSITION: The entire class starts out by holding on to the pull-up bar with their right arms – the last person hanging gets written up on the board. Then, do the left arm – the last person hanging gets written up on the board.
STRENGTH: Work up to a peak set of 2 reps for the Dumbbell Strict Press.
METABOLIC CONDITIONING: The floor will be marked in 10ft. increments. Accumulate as many 10ft. increments in Handstand Walking as you can in 6 minutes. If you are not yet able to Handstand Walk or if you have wrist issues with Handstand Walking, you may also plank walk 10ft., or walk along a wall (remember to switch directions).

One of the best talks about the CrossFit Games – we’ll be watching July 13-15th.  To find out more about the CrossFit Games – go here.

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