Lux, 1517
Joey, 1632

Pictured above: 1 fateful day, last January... CFCC completed 150 burpees for time. The best score then was 11 minutes and was held by Samantha Aurelio.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Hips, 2 minutes.
MOBILITY: Samson Stretch off the Box, 1 minute each side. 20 Hip Swings (Total), 20 Arm Swings.
DYNAMIC WARM-UP: Review the Hang Clean.
SKILL WORK: Hang Clean, 3 reps, on the minute every minute for 10 minutes. If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable.
STRENGTH: Front Squat, up to a peak of 5. Start higher than you normally would (60% of max).
METABOLIC CONDITIONING: Run four consecutive short loops for time.

Top 3 Women’s Metcon Scores:

1.Uber Anna, 9 and 8 Pistols
2.Miller, 8 Rounds (LB Assist HSPU)
3.Larissa, 7 and 3 HSPU (MB Assist HSPU, MB Pull-up)

Top 3 Men’s Metcon Scores:

1.Lux, 18 and 3 HSPU
2.Adam, 15 and 3 HSPU
3.Dorcus, 13 and 1 HSPU

THAT’S RIGHT, FRIENDS.  51 AMAZING PEOPLE on CFCC’s 2012 TEAM!  You want in?  Let’s make it 55!  Join up!  You will have until the 26th to do this – read more about registration, and what the CrossFit Games Open is HERE.

There’s still time!

WHAT.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Glutes and IT Bands, 2 minutes.
DYNAMIC WARM-UP: On the minute every minute for 10 minutes: One STRICT heavy pronated grip pull-up, if you know your max, use 85% of it.
To find 85% of your max, you need to use your bodyweight. So, if I’m 135lbs. and my best pronated grip pull-up is +30lbs, then my total weight lifted is 165lbs., 85% of that is 140lbs. Therefore, I need to be able to do +5lbs. every minute on the minute for 10 minutes.
MOBILITY: Samson Stretch off the box, 1 minute each side. German Hang with the Bar, 1 minute hold (remember to place the hands close, and set the shoulders back at the start, also, try to maintain this position as you lower slightly – watch the video for ALL THE INFO!)
METABOLIC CONDITIONING:
***if necessary, this workout is to be done in heats (given that we only have five ergs).  If there are more than 10 people in your session this mobility work should be saved for AFTER you’ve completed the workout.  The first five people who know the movements well and are ready to go should be in the first heat.  Expect this first heat to begin at 20 minutes after the start of class – this group should be done within 15 minutes. The second and third heats should be ready to go as soon as possible.  If you are crunched for time, please let your Coach know you would like to begin in one of the first heats.***

“Task Priority” Fight Gone Bad.

For a total of 3 Rounds: 20 Wall Ball Shots (20/14), 20 Sumo Deadlift High Pulls (2/1.5 pood), 20 Box Jumps (20″), 20 Push Press (75/55lbs.), and a 20 Calorie Row. Rest 1 Min between Rounds. Your score is your total time.

CROSSFIT ENDURANCE at 530pm with Liz:

partner Tosh: 4x (250m+500m+700m) alternate rounds between partners.  work:rest = 1:1

Last year, CFCC placed 5th in the South Philly Rumble.  That year we represented with 5 teams.  This year we want to bring even more of you AND we want to name every team after a weapon in Clue.  That’s right.  You heard me (and the little Cassie figurine on my shoulder who came up with this AMAZING idea).  We’re taming tigers, grabbing lotuses, and bringing team Candlestick, Knife, Lead Pipe, Revolver, Rope, and Wrench… and possibly Poison according to Chrissey.  Can we bring seven teams?  I think so.  Go here for more information and look for a sign up list in the gym.  YOU ALL DECIDE WHO’S ON YOUR TEAM… let us know so we can support you!

Tara, with the women's winning score yesterday on a strict Toes to Bar movement.

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Hips, 3 minutes.
MOBILITY: Cat Stretches, Wrist Stretches, 3 minutes. Straddle, 1 minute.
POSTURE AND STABILITY: Headstand Hold Practice, 3 minutes.
STRENGTH WORK: Strict Handstand Push-up (use full range of motion where possible).
METABOLIC CONDITIONING:
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).

You have two more days before you will NOT be able to register for the CrossFit Open… do NOT come crying to me in 4 days when things are VERY exciting and you have NO opportunity to be involved because you didn’t want to take 5 minutes of your time to spend a mere $20 to a) learn a lot b) have fun, and c) make yourself better than last year!

IF YOU ARE REGISTERED BUT HAVEN’T YET JOINED THE CFCC TEAM – DO IT!

Winners of the CFCC BCCC will be announced online by noon tomorrow – my sincere apologies to participants for not announcing after VisionQuest left me SPELLBOUND.

Don't forget that THIS guy is teaching Mobility tonight at 730pm!

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 20 passes. Lax Ball Upper Traps, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Single Leg Squat Jump, for 5 minutes. Work on the skill. Face the box/plate/a line and practice jumping sideways and landing in a stable position (THE SAME POSITION AS THE SINGLE LEG SQUAT HOLD).
STRENGTH: Overhead Squat, up to a peak of 5 reps.
METABOLIC CONDITIONING: AMRAP in 10 minutes of: 10 Strict Toes to Bar, 10 Ring Push-ups, 50 Walking Lunge Steps.

In the past cycle we made it our goal to maintain absolute squatting and pulling strength while actively trying to increase strength endurance for pull-ups.   Though we had plenty of PRs in peak week in the Front Squat, the Pronated and Supinated Grip Pull-up, we also saw loads of PRs along the way.

Many had their first bodyweight pull-ups AND with the addition of muscle-up skill work, MANY acquired their first strict and kipping muscle-ups.  The effect of the endurance we have built up remains to be seen in the next cycle and I intend to test this.

All in all, I call it a win!

Mel doing a pull-up on our old pull-up bar.

Here are some of the objectives of this next cycle:

 1.    Improving your score for regular CrossFit benchmarks, specifically Fight Gone Bad – so dig out that old Fight Gone Bad score and see where your weaknesses lie!  Fitness for a workout like this transfers well to many sports, and obviously, your performance in other workouts in CrossFit.

2.    Reintroducing the Olympic Lifts into the regular programming (the clean, and the overhead squat on Monday as foundational for all Olympic Lifters).  Every athlete should be able to overhead squat! And if you can squat 15 reps at Bodyweight you will get a prize. http://danjohn.net/the-overhead-squat-article/

3.    Keeping pull-up endurance and reintroducing deadlift strength in the rotation.  It’s been a while since we sumo deadlifted but it should nicely complement the movements of Fight Gone Bad.  Additionally, pullups and deadlifts are GOOD for what ails you! Why the Deadlift? http://www.thedeadlift.com/deadlifting/

4.    Building the strength necessary for more than just a kipping handstand push-up.  Because kipping is NOT enough!

5.    Maintenance of a training stimulus even while 30% of our average number of attendees in a day will be competing in the CrossFit Open (begins later this week!).

MONDAY: Single Leg Stability as warm-up. Overhead Squat, 5,3,2,1. Trunk Stability Endurance in Metcons.

TUESDAY: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from life-cycle.  Gymnastics Dominant Metcons – ranging from 15-25 minutes in duration.

WEDNESDAY:  Pull-up Endurance as Warm-up, “Fight Gone Bad” Variants – i.e. you’ll see! J

THURSDAY: Hang Power Clean, 2 reps, every minute on the minute for 10 minutes as warm-up.  Front Squat, up to a peak of 1 (every week up to a peak of 1).  Simple Movements and Simple Rep Schemes for Metcon.

FRIDAY: Sumo Deadlift – 5, 3, 2, 1 – Rowing for Calories., (Tim coaches the morning and the noon).

SATURDAY: Benchmark Workouts, often over 15 minutes.

SUNDAY: Gymnastics and Intro to Oly

In the article below, you’ll find special directions for folks dealing with hip/back issues, shoulder testiness and the CrossFit Games Open – which BEGINS THIS WEEK! Sign up by following the link on the side of our page. You only have two days left to register!