HYBRID/ADVANCED, with Jim, from 9-11am, from 2-4pm.

CROGA, with Tim, at 10am and 12pm.

FOUNDATIONS, with Cassie and Record, at 10am.

SQUATTING ONLY, with Cassie and Record, at 11am.

INTRO to OLY, with Jim, at 10am and 1pm.

STRONGMAN, with Tim at 11am.

Don’t forget! Today we’re going to Wyebrook Farm at 11am.  If you need a ride, meet at the parking lot at 13th and Walnut (between Walnut and Sansom right in the middle of the block).

Below, images from the Nutrition Seminar from Saturday.  If you missed this, never fear!  We’re running weekly Q&As that will touch on each topic discussed more in depth through out the Body Composition Change Challenge.  If you are interested in joining in on the challenge, sign up on the whiteboard closest to the ladies bathroom!

Grass-Fed cows at Wyebrook Farm ACTUALLY eating grass :)

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Band Rack Stretch, 1 minute per side. For 60ft: Inchworms, Spider-Man Steps (elbow to floor), Samson Stretch plus twist toward the front knee, Duck Walk, Broad Jumps.

CONDITIONING:

“Karen”

For time: 150 Wallballs (20/14)

*Remember when we did this during the Open and you guys wanted to avoid it forever get better at it? Now’s your chance :)

WORKOUT OF THE DAY, with Chris and Erin, 9am.

SQUATTING ONLY, with Chris and Erin, 10am.

The Nutrition Seminar is today!

Join Meg and Greg from 12-230pm to find your way through the next Body Composition Change Challenge, or, just to get familiar with how CrossFit Center City does Nutrition!  This Seminar is free for all members!

Workout of the Day:

MOVEMENT PREP: Foam Roll as needed, 5 minutes. Partner Assisted Lat Stretch, 1 minute. Pec Minor Release, 1 minute per side. Off the Box, 90/90, 1 minute per side. Spider-Man off the box, 1 minute per side.
SKILL WORK: Practice the perfect Overhead Squat.
CONDITIONING:
“OHS-a-thon”
100 overhead squat (95/65) reps for time. Every time you put down the bar complete 10 Toes-to-Bar.

HYBRID/ADVANCED OLY, with Jim 7-9am, and 530-730pm.

Joel, mid-clean.  This was right before he PR’d his clean by 25lbs.  I <3 breakthroughs.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders on Floor: Pecs – 3 minutes, Traps in Glute Bridge – 3 minutes. Pec Minor Release, 1 minute per side. Band Overhead Stretch, 1 minute each side.
ACTIVATION: Single Arm Handstand Practice.
SKILL WORK: Kettlebell Snatch Skill Work
CONDITIONING:

“Sprocket”
21-15-9 reps of:
Kettlebell Snatch (each arm, 1.5/1)**
Pull-ups

**If you are still feeling the bell “thunk” on your wrist as you complete the snatch even after training, use a dumbbell snatch instead to minimize any bruising to the wrist or forearm.

*Stimulus: it’s a sprint AND a grip-fatiguing few moments. Treat the pull-ups like “Fran” pull-ups: get ‘em done no matter how you can KNOWING that they’re going to be tough either way.

Previous “Sprocket” scores.

Two Drills for Getting Better at the Kettlebell Snatch.

The Super Friends from the 6am.  These are the same people that kicked off the first session in CFCC’s current space when it first started and today they had to (clean, front squat, and then) say a fond farewell to their virtuous, short-shorted friend, Bova.  We will miss you, Bova!  If you’d like to say goodbye to Bova in style… check out this Facebook event.

SQUATTING ONLY, with Danny, at 430pm.

HYBRID/ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.

Things to remember:

Prom is Saturday, June 29th.  It will be fabulous.  You must be there.

The Nutrition Seminar is this Saturday, from 12-230pm. You will be in a bathing suit this summer.

We’re going to Wyebrook Farm at 11am on Sunday – it’s going to be beautiful AND meat-ey.

Save Memorial Day (Monday) for “Murph” and a CFCC picnic day in Washington Square Park.

Sunny cleans 64kg (a 4kg PR) in Hybrid Oly yesterday. Boom.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Band Rack Stretch, 1 minute per side. For 60ft: Inchworms, Spider-Man Steps (elbow to floor), Samson Stretch plus twist toward the front knee, Duck Walk, Broad Jumps.
POWER: Clean, up to a peak.
CONDITIONING: EMOM for 8 minutes: Clean 85% of your peak, and Front Squat it 5 times.

*Stimulus: the last few minutes will be TOUGH, especially for those of you who are better Olympic lifters – hang in there.

“Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
― William Faulkner

And the winner(s) are… for MARCH, Daffy! …and for APRIL, Clair!  These two have both won a FREE personal training session with the Coach of their choice!  Congrats on your PRs, you two!

Hey!  Come run around with us on Wyebrook Farm on Sunday!  We’ll be leaving from the parking lot at 13th and Walnut (backing off to Sansom too) at 11am.  We’ll come back before 4pm.  Go here to arrange rides, claim a spot, etc. It’s a going to be a great time to learn about what farms like Wyebrook do, to buy some great food, and to chill out for a bit with some gym folk :)

This is such a great part of doing CrossFit!

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball as Needed, 5 minutes. Pec Minor Release, 1 minute each side. Pose Running Drills.
ACTIVATION: Ring Support, accumulate 1 minute in as much of a turn-out as you can get.
SKILL WORK: The Kipping Handstand Push-up.
CONDITIONING:

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
*Stimulus: if you are still getting used to these movements for the first time… try a smaller rep scheme: 15-12-9, 12-9-6,  or even 9-6-3 is ok for today! There’s a mandatory 15-minute cap on this workout today.