Saturday, 1/28/12

27 Jan

Brandi, Tara, Record, Cassie, Miller, Erin (me…) are at CrossFit Queens today!  Wish us luck!

Hunter and Tyler Vertical Jump - who do YOU think is higher?

CROSSFIT SESSIONS at 9am with Liz at 2pm with Sammy:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Running Drills (Liz! – skipping, pulling, high knees).
METABOLIC CONDITIONING:

“Nancy“

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CROSSFIT ENDURANCE with Liz at 10am:

5:00 mins @ 90% effort, 5 mins. @ 50% effort, 5 mins. @ 90% effort

MOBILITY with Tim at 11-1130am.

GYMNASTICS SKILLS DOMINANT SESSION with Sammy at 1pm:

KIPPING KIPPING KIPPING!  All different types! Come and learn this valuable CrossFit Skill!

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Brenton

27 Jan

Hunter and Tyler try Kneeling Broad Jumps a la Mobility WOD

27 Jan

Not too shabby.

Mayva’s first pullup!

27 Jan

Another band bites the dust!

Friday, 1/27/12

27 Jan

Are Potatoes Paleo? – from Primal Palate.

Hail to the Queen – an all women’s competition that’s taken place tomorrow (Saturday) that many CFCCers are going to – wanna go?  Facebook it!

Grain Free Breakfast Burrito – who doesn’t love Burritos?!?

“Man has a choice and it’s a choice that makes him a man.”

― John Steinbeck, East of Eden

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, Quads, and Adductors, 5 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Feet, 2 minutes.
MOBILITY: Shin Stretch, 1 minute. Gastroc Soleus Stretch, 1 minute each side. Spiderman off the Box, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand, Duck Walk, Vertical Jumps (about 30 seconds with each).
ACTIVATION: Kneeling Broad Jumps a la Kelly Starrett – test your posture in a dynamic position.
STRENGTH: Pull-up (Pronated Grip, up to a quick peak of 1).
METABOLIC CONDITIONING:

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

“BRENTON”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.  

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

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Hail to the Queen WOD and Jerk for a Single.

27 Jan

Front Squat, Peak of 5, and Crazy Kettlebell Swing Kalsu

26 Jan

Which quote do you like best for our next tee shirt?

26 Jan

 

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Thursday, 1/26/12

25 Jan

Choose Your Booze: A Guide to Healthy Drinking.

For more on the Olympic Lifts (like the Jerk we are learning today) – watch the video below.

Our greatest glory is not in never failing, but in rising up every time we fail. – Ralph Waldo Emerson

Chris, showing off the position you'll have when you really DRIVE your hips into the bar before pushing your head through.

SELF MYOFASCIAL RELEASE:Foam Roll Upper Back, 2 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Pecs, 2 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups (strict). Supinated Grip.
SKILL WORK: The Split Jerk
STRENGTH: Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.
METABOLIC CONDITIONING:
The First Workout of Hail to the Queen
Rx
8 minute Cap
10 HSPU
20 Pull ups
30 35#/53# KB Snatches (15 each arm)
40 14# Wall ball to a 8′ Target (Men, 20# to 10′ Target)
Scaled
8 minute Cap
10 Modified HSPU, 1 minute Handstand Hold, or 20 Push-ups.
20 Band Pull ups
30 35# KBSwings (two handed American swings)
40 14# Wall ball to a 8′ Target (right under the yellow line)

Miller, Cassie, Record, Brandi Mae, and Tara Garlinghouse are competing in Queens this weekend at the Hail to the Queen Throwdown. If you want to come along to watch, post to comments!

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Hullo.

25 Jan

From the new half hour at 1 Wednesday Mobility Class.

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