Monday, 7/9/12

8 Jul

Yer feet are PRETTY important.  “Just five minutes of trigger point release to the gastrocnemius, soleus and peroneals has been associated with an immediate increase in joint mobility and a decrease in foot and ankle compensation patterns (Fernandez de las Penas, 2009).”

Some thoughts on Meal Timing from Mark’s Daily Apple. If you are interested in completing some experiments with changing your food habits PRIOR to the next BCCC (September) feel free to post in the CFCC BCCC Facebook Group.

THE CROSSFIT GAMES is coming to ESPN3 this Friday, Saturday, and Sunday. Check out viewing times here and come by the gym, Sunday, the 15th, from 330-730pm for a projector filled with the final hours of the Games 2012, and gluten-free BBQ from Sweet Lucy’s Smokehouse. If you’d like to bring anything else to share (food-wise, drink-wise, etc.) feel free!

“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.”
― Alan Wilson Watts


HYBRID OLY with Jim from 7-9am and with Sammy from 530-730pm

ADVANCED OLY with Jim from 9-11am and 730-930pm

FOUNDATIONS with Erin, at 630pm

CROGA with Tim from 1-145pm

GYMNASTICS with Sammy at 730pm (stay tuned… pending her condition – she’s still a little on the mend!)

MOBILITY FOR THE POSITION: Gastroc/Soleus Stretch, 1 minute each side. Lax Ball Glutes, 1 minute on each side. Lax Ball Feet and Lower Legs, 5 minutes.
DYNAMIC WARM-UP: 15 Leg Swings Each Side, 15 Hip Swings Each Side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
PRACTICING THE POSITION: 5 minutes of Skill Work with the Single Leg Squat. No band scaling allowed. Use a rocking single leg squat where necessary. Use negatives with a hold assist where possible.
STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max.
FOR QUALITY: 30 Single Leg Squats or Pistols on Each Leg.


One Response to “Monday, 7/9/12”


  1. Tuesday, 7/10/12 « CrossFit Center City - July 9, 2012

    […] REMEMBER TO SAVE YOUR SUNDAY for the CrossFit Games and BBQ at CFCC! […]

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