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Friday, 5/18/12
17 MayHYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)
Don’t forget! Annie’s Mental Strength Seminar is THIS SUNDAY from 2-5pm – sign up under MINDBODY under Seminars and come set your head straight for the week ahead!
Some inspiration for today:
“Go hard, don’t hold back… if it is to be, it is up to me.” – Tom Hafey, former Australian rules player and coach – the below is a commercial which says he’s 70, he’s actually over 80.
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WORKOUT OF THE DAY:
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups
Thursday, 5/17/12
16 MayCONDITIONING with Tim at 630am (a half hour class)
HYBRID OLY with SAMMY: 7-9am, 530-730pm
ADVANCED OLY with JIM: 9-11am, 730-930pm
CROGA with TIM: 730pm
Summer Camp – Amanda figured out how to make paleo smores… so you can officially give in and register. Seriously. The fight was admirable – just GIVE IN TO THE AMAZINGNESS ALREADY!
Image courtesy of CrossFit.com – and you thought BEAR CRAWLS were weird.
WORKOUT OF THE DAY:
SMR: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Adductor Mobs (5 reps each side), Jump Squats, Duck Walk (about 30ft.), Leg Swings, Arm Swings, Handstand Hold
SKILL WORK: Clean and Jerk
STRENGTH: Clean and Jerk, up to a peak of 1
METCON: AMRAP in 6 minutes: 60ft. Bear Crawl, 20 Air Squats
Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. – Henry Ford
DID YOU KNOW that Annie of the Mental Strength Seminar once went back in time and TOLD Henry Ford to say the above (regarding Olympic Lifting of course)? This was directly BEFORE she conceded to let the lovely 71 years young, Betty Lou Sweeney plank for more than 35 minutes (that part is pretty true!), purely out of a self-less urge to let Betty have her moment in the sun. YUP. To find out what’s really true – watch the incredible video below. To attend the seminar that Annie is giving and keep YOUR mind sharp – sign up here!
7 minutes of burpees and Press triples
15 MayAlso… WHO’S that lean lookin’ dude in front of the board? 
Wednesday, 5/16/12
15 MaySummer Camp – Campfires, All the Seminars you could want on ALL THE TOPICS you care about, FRIENDS, WODs, a Decathlon (!!!), Pig Roast, Open “Bar”, All your food provided, and a whole host of other AWESOME things in just ONE weekend – seriously, WHY are you not going? Sign up to attend today! This will be an event for the AGES.
Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude. - Thomas Jefferson Need to fix your attitude? Annie’s Mindset for Success Seminar is happening THIS Sunday afternoon and just might be the remedy you need. Sign up today!
HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.
Row 4x750m TT, work:rest 1:3
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm.
WEDNESDAY GYMNASTICS
SMR: Foam roll T-spine, 5 minutes
MOBILITY: Band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 cat camels, 10 wrist rocks each way, 10 hollow rocks, 10 superman rocks, 10 hip swings, 10 arm circles
SKILL #1: tuck/straddle/pike-up to handstand
SKILL #2: bridge work
MET-CON: 5 rounds for time:
5 touch-and-go’s
7 bridge-ups
9 v-ups
Only the Strong Survive – Lift to Live Long and Well.
Rich Froning, the male winner of the CrossFit Games last year during a pullup completed after a swim in the Pacific (also part of the same event). CrossFit Swimming WODs are LOTS of fun and MAY show up for CFCC this summer!
This is a series that’s been posted on the CrossFit.com site – have thoughts? Post them to comments. Just make sure you watch the WHOLE thing.
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WORKOUT OF THE DAY:
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
METABOLIC CONDITIONING:
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.
*Each one of the movements above can and should be scaled as needed to keep you moving quickly through this workout (lower the box jump height, scale to L-raises or knee tucks, and lower the load for the swing or use a Russian variation of the swing if you haven’t mastered the American version yet).
Tuesday, 5/15/12
14 MayCONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class)
HYBRID OLY (click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm
Don’t forget that Registration for Summer Camp is officially OPEN!
To learn how to flex your mind – sign up today for Annie’s Mental Strength Seminar (THIS SUNDAY afternoon!)
Keep your mind open: keep your body and movements as free as possible. An open mind is not one that is easily filled with every bit of nonsense that is current. It is one that has not fixed on concrete ideas about anything, a mind that reflects, seeks, and basically, yearns for knowledge, improvement, success, and in the case of the last lets nothing stand in the way of achievement, leaves no stone unturned, no experiment untried. Percy Cerutty, pioneering running coach
FIRST TIME COMPETITORS at Regionals talk about their experience below. Record made it this year after less than a YEAR total of CrossFit – where do YOU want be by next year? The best time to start, is now.
Anna and Record battle it out last year at the Battle of the Bands.
WORKOUT OF THE DAY:
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP in 7 minutes: Burpees.
UPCOMING EVENTS
