Saturday, 3/10/12

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm.
Elements: With Liz, 11am. With Tim, 10am.
CrossFit Games Open: 12pm.

GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows.
CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity

Rizzo judges Steph Berg's Toes to Bar in WOD 12.3 of the CrossFit Games Open. On Thursday night Berg put her max overhead more than 24 times. Only in the Open...

View the full workout description here.

SELF-MYOFASCIAL RELEASE and MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Roll Lower Leg Horizontally across Barbell, 2 minutes each leg. Lax Ball Feet, 1 minute each side.
POSTURAL ACTIVATION: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: 5 reps Spiderman to Stand, Hip Swings, Leg Swings, and Arm Swings as needed. Then, practice the movements.
METABOLIC CONDITIONING: 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

*Pay special attention to your standards during this workout.  Pretend you are being judged!  Your box jumps should end in full hip extension ON THE BOX (you may not jump up and off).  Your Push Press is not over until you are standing completely tall (hips and knees and arms extended, head through your arms).  Your toes on the Toes to Bar may hit underneath or over the bar but both must hit the bar – on the way down, your feet must pass behind your hips for the next rep to count.

Wednesday, 11/2/11

At Fall Ball we will have a drawing for two FREE slots for the Olympic Weightlifting cycle (you would be entering the cycle a week late – so you’d get 5 weeks of Olympic Weightlifting). The slots will be for the hours of 4-6pm on Monday, Tuesday, Thursday, and corresponding hours in the morning on Saturday (or Sunday as a make-up day). If you’d like to the chance to win one of these slots and you ARE a member of CFCC, attend Fall Ball to enter your name!

Sign up for Advance classes and Battle of the Bands at the front of the gym!

CROSSFIT ENDURANCE at 530pm with Liz:

Wanna refine your rowing? CFE takes a turn toward rowing in the winter months – come in to hone your skills and perfect your “metcon”!

9×1 min on, 1 min off

The regular CrossFit sessions tomorrow will be coached by Chris in the morning and noon, Liz at 430pm, and TEAM TIM AND JIM at 530pm and 630pm. GO TEAM!

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: 15-12-9-6-3 reps of: Front Squat (135/95)/Toes to Bar – 15 minute cap.

If you can’t clean the rx’d load, you can’t use it for the metcon. Use a weight you can confidently clean…and then make sure you learn to clean in Intro to Olympic Weightlifting this Sunday from 10am-1130am.

The video below is from the founder of CrossFit, Greg Glassman: We’ve all been there – and if you haven’t tried it lately… try doing a metcon alone – we’re all here to push each other, we all make this gym better – if you’re not here, you’re not just shorting yourself, you’re shorting this team!

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
SKILL: The Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 3 Kettlebell Swings, 3 Toes to Bar, 3 Jump Squats

The real glory is being knocked to your knees and then coming back. That’s real glory. — Vince Lombardi

Friday, 7/15/11

If you want to help paint the basement we’ll be here from 4-7pm tomorrow getting that done!  Sign up on the Calendar to help out!  Thanks, everyone!

The next Nutrition Seminar is Wednesday of next week at 730pm.  Mark your calendars!

YOU ARE INVITED… not just to Sammy’s birthday this Saturday but ALSO to a MOCK OLYMPIC LIFTING meet to help your fellow CFCCers out who are planning to compete on July 30th.  We’ll be performing the lifts… you sit and act like hecklers, cheerleaders, and judges.  This will be next Saturday, July 23rd, from 2-330pm.  We need you to make us better!  Please sign up on the calendar to attend and see us in our fancy singlets!

Nothing like a nooner... and the women of CFCC.

MOBILITY: Lax Ball to Hip Flexors, 2 minutes.  Lax Ball to Glutes, 2 minutes.

DYNAMIC WARM-UP: 2 rounds of 30ft. of each: Spiderman to Stand, Inchworm, Prisoner Lunge, Cossack Squat, Duck Walk

STRENGTH: Back Squat, peak of 5.

METABOLIC CONDITIONING: 3 rounds for total max reps, 1 minute at each station: Back Squat (Bodyweight as rx’d or 75% of Peak Set), Handstand Push-ups (Push-ups subbed if no HSPU, Toes to Bar (or rings), Rest 1 minute.

Because of our missing pull-up bar (remedied soon) we’ll be using 5 total stations for this metcon… which comes in handy since we have five racks. We’ll be able to run people through 5 at a time but be prepared to change your weights and stay focused on the order of operations.