It’s PEAK WEEK! That is to say, it’s the FINAL week of this cycle, the week of singles, the week where EVERY member of CFCC feels like a unicorn (maybe!) and we all find out how much work the last VERY long cycle of the summer (8 weeks!) has done for us. This means that we all ought to rest up, ice if you’re sore, sleep more, and GET A WORKOUT LOG (if you haven’t yet). If you set a new Personal Record (PR) – talk about it! Let us hear what YOU get better at on our Facebook Page!
Try not to become a man of success but a man of value. – Albert Einstein
CONDITIONING with Liz, 630-7am.
CROGA with Tim from 1-145pm.
ADVANCED OLYMPIC LIFTING with Jim, 9-11am and 730-930pm.
HYBRID OLYMPIC LIFTING with Jim, from 7-9am and with Sammy, 530-730pm.
FOUNDATIONS with Erin, at 630pm.
GYMNASTICS with Sammy at 730pm.
Wheeler (new to CFCC!) sets up for a front squat – the position of her elbows in this picture should be NO different as she descends, hits the bottom of the squat, AND as she rises – but the entire time she does this she will have to “think” elbows up! That’s what we mean when we say this over and over and over again 🙂 In case you were wondering!
SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.
MOBILITY: Wall Quad Stretch, 30 seconds each side (hold at PEAK tension). Adductor Mobs, 30 seconds each side. Pigeon Pose, 30 seconds each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: For 2 minutes: 3 Medball Slams as hard as you can (take time to REALLY throw), 3 Jump Squats, there and back (30ft.) karaoke.
STRENGTH: Peak of 1, Front Squat.
METABOLIC CONDITIONING: Tabata Row
Our last Tabata Row was completed 4/1/12 – but our last recorded times (unless you keep YOUR OWN LOG) were from the end of last November – check ’em out!
Ted proves that tall people who HAVEN’T been gymnasts all their lives can do gymnastics too!
If you haven’t tried it – you don’t know what you’re missing!