Friday, 7/20/12

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on!

Thoughts on the CrossFit Games from 13th Place.

Some thoughts on training with barbells from a man who’s made history doing so.

Arrus, at the top of a set of 2 Sumo-Deadlifts at 525lbs… like you do.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.  Foam Roll Hips, 5 minutes.

DYNAMIC WARM-UP: 3 rounds of: 3 Adductor Mobs per Side, 3 Jump Squats, 30 second Handstand Hold, 3 Burpees AFAP (As Fast As Possible).

SKILL WORK: Review the Thruster and work up to a your metcon weight.

METABOLIC CONDITIONING:

“KALSU” with an optional 20 minute cap.

Past times are here.

With 5 burpees at the start of each minute, perform 100 thrusters (135/95) for time.

“Today spiritual cultivation is very shallow in this society. You think, people today, they have everything they have. Are they happy? They are not happy, because they can feel their life is missing something. What’s missing? The spiritual side of cultivation, of understanding. Are you righteous? Can you show respect? Are you humble? All these things are required to make yourself reach higher levels. If I can conquer myself to do what I want to do, I have my life.”

(Because Kalsu is not just ANY workout).

Thursday, 12/15/11

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself!

Hunter on his last round of Kalsu

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes.
MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 1 round: 10 steps Prisoner Lunge, 3 Jump Squats, 3 Broad Jumps, 3 Jumping Split Squats.
STRENGTH: Conventional Deadlift, up to a peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches

ON RAMP at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 2 rounds of 5 each: Cat Camel, Heel Pressdowns, Spiderman Steps, Air Squats, Inchworms.
SKILL WORK: Barbell Press and Push Press
METABOLIC CONDITIONING: 10 minutes of 1 minute on, 1 minute off: Air Squats, Barbell Push Press

Grog v. Kalsu

WHAT IS KALSU?

Is happening this Sunday at 1p – right before the CFCC PCDCCBC (which obviously you are all coming to).  Wanna keep him company during what is, quite possibly, the worst CrossFit workout EVER?  Show up on Sunday.

If you have no idea what this is about - you need to hang out with us more... or just check us out on Facebook more often.  I'll give you a hint.  It has to do with a bet.  And the Eagles.  And the Skins.

Wednesday, 8/17/10

Prediction: you will probably make a face like this tomorrow. GO IAN.

METCON:

3/4 kalsu:

With 5 burpees at the start of each minute, perform 75 thrusters for time.

(135/95)