Wednesday, 8/1/12

31 Jul

HYBRID OLY with Erin, from 9-11am.
INTRO to OLY with Sammy, 530-7pm.
CROGA with Tim, 8am.
CROSSFIT ENDURANCE, ROWING, with Liz, 530-630pm.
GYMNASTICS, with Sammy, at 730pm.

Dear Mark: I Hate Running – from Mark’s Daily Apple. For more information about CFCC’s Endurance program go here.

“Responsibility to yourself means refusing to let others do your thinking, talking, and naming for you; it means learning to respect and use your own brains and instincts; hence, grappling with hard work.”

(Claiming an Education, 1977)” 
― Adrienne Rich

Angie, in a good set up for the power clean. This set-up will differ person to person –
as you go to class today – pay attention to where Coaches move your hips – it matters!

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: Face-to-face footwork drills: tapioca, feet switching, cross-overs.

ACTIVATION: Review the power clean.

STRENGTH: Conventional Deadlift, complete 5 sets of 5 after one warm-up set at 50% of your max Deadlift.  You may go up or down in weight but the aim here is to perfect your form.


Pick a load for the power clean and complete one of the following:

Workout A: 8 Rounds for time of: 3 HEAVY Power Cleans (think, 225/135 – or more for women), 8 Chest-to-Bar Pull-ups, 8 Burpees.

Workout B: 5 Rounds for time of: 5 LIGHT Power Cleans, 5 Pull-ups, 5 Burpees.


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