Friday, 9/16/11

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.

[youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M&feature=player_embedded]

Comments
One Response to “Friday, 9/16/11”
  1. Leila says:

    love the video…. kneeling jumps!

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