CROSSFIT ENDURANCE with Liz at 11am. (Indoors – unfortunately, Liz’s ankle is acting up!) Running: Death by 10 m
GYMNASTICS with Sammy at 11am.
FOUNDATIONS with Liz at 10am.
INTRO TO OLY with Sammy and Erin from 9-1030am, with Jim and Erin from 1030-12pm.
WORKOUT OF THE DAY SESSIONS with Liz at 9am and 12pm.
ADVANCED OLYMPIC LIFTING with Jim from 1-3pm.
Dunne sporting some Vibrams and a figure-4!
WORKOUT OF THE DAY:
(Programming by Liz!)
SMR: as needed, 5 mins
MOBILITY: wall quad stretch 1 min/side
DYNAMIC WARM-UP: joint prep, pose drills:
1) Pose: Basic pose, run 30 steps, 20 figure 4s a/g the wall, run 30 steps
2) Fall: Bunny hop, run 30 steps
3) Pull: Dynamic lunges, 10 on each side, run 30 steps
POWER: Single leg jumping
WORKOUT OF THE DAY:
21 Kettlebell swings (2/1.5, American)
21 strict pull-ups
21 Kettlebell swings
21 strict pull-ups
If anyone needs an approximate 800m run, this one will do!
Please remember there are no regular CrossFit sessions at 530pm, 630pm, and 730pm. Liz’s Elements class and Endurance class is still on! (see programming below)
Assistance for the Deadlift. from T-Nation.
Feeling like this after EVERY meal lately? The CFCC BCCC is for YOU! The Nutrition Seminar is a BIG part of making the CFCC BCCC as good as it can be – sign up today to attend tonight from 6-730pm!
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, 1 minute each side. Lax Ball Shoulders, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice, 3 minutes.
ACTIVATION: Broad Jump, six attempts at a peak of 1. Record your best attempt.
STRENGTH: Weighted Glute Bridge, work up to a peak of 5 reps with a few partners. 12 minutes.
Complete for time:
50 Double Unders
7 rounds of:
Deadlift (65% of your tested max), 5 reps.
L-Pull-ups, 5 reps.
50 Double Unders
*If no double unders, 200 singles may be used instead. If no L-pullups, a strict pull-up may be used.
ENDURANCE with Liz, at 530pm:
(rowing): TIME TRIAL: 8k <—-GAAAAAH!
Rowing warm-up from Olympic Gold Medalist, Erin Cafaro.
There are only 4 more days to register to join CFCC’s CrossFit Games Open team! WHAT ARE YOU WAITING FOR???
SPECIALIZED CLASSES: 9am and 2pm regular CrossFit programming (Helen!), 10am CrossFit Endurance Class with Liz (rowing), 11am Yoga (with Tim!), 12pm ADVANCED CLASS (aaaand really everyone who wants to go) MEETS to go to CrossFit 1Force to play with Strongman Stuff (return by 3pm), 1pm Gymnastics Skills Only Session with Sammy.
ROWING with Liz at 10am:
Row and Swing
kettlebell swings, 30 reps
GYMNASTICS at 1pm with Sammy: Handstand Push-up!
Below, Tim and Marcy complete “Helen” yesterday. Tim, sets up with the kettlebell in the bottom position of the swing exactly where it should be – as CLOSE as possible to your crotch! – Marcy hits the top position of the Russian Swing (Chest Height). The rx’d height for Helen is American or, OVERHEAD, but that doesn’t mean that you shouldn’t sustain good form through out the swing. Both of these pieces create a good American Kettlebell Swing!
SELF-MYOFASCIAL RELEASE: Foam Roll/Lax Ball 5 minutes, as needed.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold in POSE position, 1 minute each side.
METABOLIC CONDITIONING: “Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups
Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm.
Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS…
What is, the PAUSE?
SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: AMRAP in 5 minutes, Double Unders. If you’ve never got one before, spend 5 minutes working on your technique and trying to get one!
SKILL WORK: Review the Row.
METABOLIC CONDITIONING: Row a 2k.
MOBILITY CLASS with Tim is tonight at 730pm! Feeling a bit creaky? Come out and get super supple! 🙂
Do you like olive oil? Do you like THE BEST OLIVE OIL? Check out our original handstander, Tony Kas’s olive oil supply site – I’ve seen the grove that this stuff is from in Greece – it’s the real thing!
Interesting thoughts on Running on the Beach, from Brian McKenzie of CrossFit Endurance. Check out the video here. Did you know that our CrossFit Endurance Coach Liz is a SPECIALIST in POSE Running Form, or… the most efficient way to run? Not only can you get coaching from her on running but she’s also GREAT at Programming for those of you who feel your endurance limits you the most – come out to her CrossFit Endurance classes at 530pm on Wednesday and 10am on Saturday to learn more.
Please note, the Advanced Class this coming week is from 9-1030am this Sunday, Intro to Olympic Lifting will be from 1030am-12pm.
Chrissey handstands at home over Thanksgiving, pup examines her form. 🙂
SELF-MYOFASCIAL RELEASE: Foam Roll Hips, Lax Ball Triceps, Lax Ball Glute/Hamstring Tie-in – til 8 past.
DYNAMIC WARM-UP: 20ft. of prisoner lunges, 20ft. over/under, 20ft. duck walk.
POSTURE AND STABILITY: Single Leg Squat hold, 1 minute each side.
POWER: Squat Clean, beginning with 2, up to a peak of 1.
METABOLIC CONDITIONING: 4 rounds for max reps in one minute of: 20ft. shuttle sprint (1 rep = there and back). Rest 1 minute between rounds.
The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming!
SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet). Lax Ball to Hips, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, 10 steps of a Prisoner Lunge, 10 Spiderman Steps + Stand, 10 Leg Swings (front to back), 10 Hip Swings (side to side)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side. If you can – try to hold P.O.S.E. (a figure 4!)
Take a run to Washington Square Park and complete: 1 mile run (4 times around the center). Rest as much as it took you to do the mile then, 1 mile run. Record your times! Bring a stopwatch if you have one!
Run back to CFCC. 🙂
There’s RUNNING SCHOOL tonight and the lovely Liz Edmonds just returned from talking with Romanov himself. Don’t you wanna know what she learned??? Show up Wednesday night at 530pm! Here’s the WOD: 4-8×400, rest 1:30 mins. in between repeats, hold between 3-5 secs.
Don’t forget to mark your calendars for Sunday the 28th of August… it’s CROSSFIT TOTAL DAY!
I’m leaving it up to Arrus and Stephen to decipher the German but I thought this old vid was interesting review of running gaits and jumping.
SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 2 minutes each side.
MOBILITY: Spiderman Stretch, 2 minutes each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: Single Leg Box Jump, 10 minutes up to a peak of 2. Be smart. Since it’s the first time we’ve done these, be careful.
NEURAL RECHARGE STRENGTH: Conventional Deadlift. 15 minutes to get up to a peak of 1. This peak should be significantly less than your tested max and should be completed entirely for speed. You will be dropping from the top. The coach will call when the rep gets slow or, when you have reached “your peak”.
6 rounds of 30 seconds with each, done for max power:
Single Arm Medball Throw (to Wall – which means we will be DOWNSTAIRS!)
Single (Other Arm) Medball Throw