Friday, 7/22/11

Don’t forget to sign up on the Google Calendar to attend the Mock Olympic Lifting Competition tomorrow afternoon (Saturday) at 2pm.  Your fellow CFCCers will be lifting for a max in the snatch and the clean and jerk in preparation for their competition the following weekend in York, PA.  In short, it’ll be AWESOME and WE NEED YOU!

Are you worried about not getting enough calcium while nixing the dairy from your diet – stop worrying and start learning! Check out this great post on Paleo and Calcium!

Also, save the date! Diane of Balanced Bites will be RIGHT HERE at CFCC on September 17th to do an all day Seminar on all things Nutrition.  More info to follow.  Follow her on Facebook for up-to-date paleo meal ideas and holistic nutrition.

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.

-Robert A. Heinlein

[youtube=http://www.youtube.com/watch?v=YYay78n1dgE&feature=related]

SELF – MYOFASCIAL RELEASE: Lax Ball to Quads/Adductors, til past 5.

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90 Stretch, 2 minutes each side.  Gastroc/soleus stretch, 1 minute each side.

DYNAMIC WARM-UP: Rowing Skill Work.

STRENGTH: Back Squat, up to a peak of 3.

METABOLIC CONDITIONING: Partner 2k.  With a partner, strategize and row a 2k splitting up the work however you both see fit.

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