that last evening, THESE people rowed an 8k in CrossFit Endurance class with Coach Liz?
AMAZING. That takes some resolve! The next CrossFit Endurance class is this coming Saturday at 10am!
Endurance is patience concentrated. – Thomas Carlyle
Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class?
Elements: 7a with Cassie, 9am with Chris.
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes.
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend in the legs, as in Sumo), 10 Glute Bridges, 10 Adductor Mob sit backs each side.
STRENGTH: Sumo Deadlift, up to a peak of 2.
METABOLIC CONDITIONING: Partner Relay: with a partner, alternate rowing 1 minute for as many calories as possible for 10 minutes. So, you row for a minute (as many calories as you can), on the minute, switch with your partner, who will then row for a minute… until 10 minutes has passed. Your score is the total amount of calories. If you are the odd man out, row like you have a partner and double your score.
Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals!
Elements: 7am and 9am.
CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open. Sign up on the Calendar to attend!
** Tim coaches the morning and the noon **
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glutes/Hamstrings, 3 minutes.
DYNAMIC WARM-UP: Coaches Choice, 5 minutes.
ACTIVATION: Skill Work for the American Kettlebell Swing. Work the swing in sets of 8 reps. Focus is on total body control and hip speed.
STRENGTH: Sumo Deadlift, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Row (for calories).
MOBILITY: Spend 2 minutes in the Wall Assisted Straddle from Wednesday and spend 2 minutes lax balling your glutes.
Remember that if you want to sign up for the CrossFit Games Open Team – you still can! Up until Sunday at 1pm! To stay in the running though, you must do at least one rep of the workout this week! If you are on the team but you haven’t received an email from us about this weekend, email me at firstname.lastname@example.org – THANKS!
A bunch of us are on our way up to Hybrid Athletics this weekend to cheer our fellow CFCCers on! Tim, Reid, Meghan, Chrissey, Jason, and Joey are all competing on Saturday. I’ll keep you posted with lots of updates!
Above, Rob Orlando, two years ago, is the owner of Hybrid Athletics in Connecticut.
OLYMPIC LIFTING with Jim Rutter is tonight at 3-5pm and 5-7pm – sign up on Mindbody to attend!
Don’t forget if you are part of the CFCC CrossFit Games Open Team, you can come tonight at 530pm to complete WOD 12.1
SELF-MYOFASCIAL RELEASE: SMASH PARTY. Or, if you’d rather, take a barbell to the inner leg and quad – roll it along to knead the knots out. Lax Ball your pecs, and your upper traps. 10 minutes.
MOBILITY: 10 Reps of Spiderman to Stand (start in a spiderman pose, then step the other leg into a squat, then stand).
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Sumo Deadlift, up to a peak of 5. (Rep your Deadlifts – don’t return every deadlift to a dead stop).
METABOLIC CONDITIONING: Complete 5 attempts at rowing for max calories in 1 minute. Rest as needed between attempts. Your score is your LOWEST number of calories achieved in an attempt.
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.
Coach Sammy competes at the American Open in Alabama! Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live!
SESSION, at 9am with Liz:
SELF-MYOFASCIAL RELEASE: As needed, til 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each side. Ballerina Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE Skill Work.
” Rockstar ” Teams of 2 AMRAP 12: 30 Burpees 75 Double Unders – one person working at a time, Each person adds to the cumulative total (meaning… if Liz and Erin are a team and Liz does 20 Burpees, Erin needs to do 10, if Erin does 20 Double Unders and Liz does 20 Double Unders, 35 can be split up between them.
CROSSFIT ENDURANCE with Liz at 10am:
row 1:00 min on, 1:00 off, 3:00 on, 2:00 off, 4:00 on, 3:00 off, 5:00 on. Each set at 90% effort. Goal: max distance
ON RAMP with Erin at 10am:
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Hang Power Clean (one of 2 Olympic Lifts and necessary for bringing a barbell from the ground to shoulder).
METABOLIC CONDITIONING: 5 rounds for time of: 5 Deadlifts, 5 Hang Power Cleans, 5 Burpees.
Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!
Stephen’s Wedding Workout (9am Class open to all members of CFCC!)
With a partner.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa. Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).
ON RAMP with Liz at 10am:
SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.
CROSSFIT ENDURANCE with Liz at 11am:
Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!
3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time
At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.