Workout of the Day: Sunday, 5.24.15

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WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes of general mobility, 10 cat & camel, 30 ft Single Leg DL w/OH reach, 30ft lateral lunge, 30ft crab walk forward, 30ft duck walk

STRENGTH:

A. DB Walking Lunges x 60ft x 3 sets, Rest 60 seconds
B. Parallette Push Up x 15-20 reps x 3 sets, Rest 60 seconds

CONDITIONING:

In teams of two in tunnel fashion,

2 Rounds
1 minute amrap Alternating DB Power Snatch (45/20#)
-Rest 1 minute-
1 minute amrap No Push Up Burpee Box Jump (24/20″)
-Rest 1 minute-
1 minute max calorie row
-Rest 1 minute-

-P1 will start with the DB Power Snatch completing the entire 1 minute amrap by themselves while P2 rests. During P1’s rest P2 will follow behind with DB Power Snatch. The order will stay the same until each partner completes two rounds.
-Board Score: COND (Total reps)

SQUATTING:

MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes, mash adductors 1 min/side, super front rack stretch w/band 1 min/side
2 Rounds: 10 back squats w/empty bb, 10 toe elevated air squats, 10 heel elevated frankenstein squats w/empty bb or pvc

STRENGTH:

A. Tempo Front Squat @ 24X1 + Front Squat (1+1) x 6 sets, Rest 2 minutes
-Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

FINISHER: Time Permitting

3 sets of
60ft DB/KB Farmers Carry building to a heavy set
-ideally this should be unbroken, including turnaround

Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed

The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned!

Upcoming Holiday Hours and Events

Memorial Day, (Monday, May 25th): Coach Justin will be coaching “Murph” in an extended 10am class on this day. We will also hold one big LBC session from 8-10am prior to this 10am class in the mainspace. All other classes are cancelled.
Bring a Friend to CFCC! (Saturday, May 30th, 12pm) – it is what it sounds like! Email info@crossfitcc.com to sign your friend up for this FREE class!
Coach Basa’s Last Day of Lifting at LBC! – Basa is graduating and leaving us for the wild call of the West Coast (his home) but we will be canceling ALL LBC classes on Saturday, June 13th in favor of lifting outside in Washington Square Park. We’ll also be taking some new photos for the website for this day, so please plan accordingly :) (#singletsaturday)
July 4th Weekend – technically Friday is a holiday, but we think a lot of you will still be around so there is NO change to the schedule except we will hold ONE 10am WOD on Saturday, July 4th in Washington Square Park. LBC folks will have access to the gym for sessions TBD. All other classes on Saturday are cancelled.
Saturday, Aug 22nd – this our projected CFCC Beach Day Day :) We’d love for you to be there as it was quite possibly one of the MOST FUN days of 2014. Details, TBA.

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COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: 5 minutes general mobility + 400m group run
3 Rounds: 60ft lateral monster band walk, 10 glute bridges w/band below knee, 60ft single arm kb waiters walking lunge (bottoms up and 30ft forward + 30ft backward if possible), 10 scap push ups

STRENGTH:

A. Snatch Grip RDL x 4 reps x 3 sets
B1. Back Rack Bulgarian Split Squat x 4/side x 3 sets, Rest 60 seconds
B2. Pendlay Row x 5 reps x 3 sets, Rest 60 seconds

CONDITIONING:
10 minute amrap @ 85%
200m row
3 MU
10 Jumping Lunges

-Rest 3 Minutes-

10 minutes @ 85%
200m run
60ft Farmer’s Walk (32/24kg)
5 Strict HSPU

-Board Score: ST(Split Squat), COND (Rds + Reps from both parts)

WORKOUT OF THE DAY:

MOVEMENT PREP: 3 minutes of general mobility, 400m group jog
30ft spiderman + OH reach, 30ft inchworm, 30ft crab walk, 30ft bear crawl, 30ft broad jump

CONDITIONING:

In teams of 2, with partners switching complete movements,

10 minute amrap @ 80% effort
400m run
10 Sit ups
10 Deadlift (155/103#)

-Rest 4 minutes-

8 minute amrap @ 90% effort
200m run
10 HR Push-Ups
20 Double Unders or 60 Singles

-Rest 4 minutes-

6 minute amrap @ 85% effort
8 Russian KB Swings (24/16kg)
4 HSPU or L-Seated DB Strict Press
100m Run

-Board Score: COND (Rds + Reps Part 1, 2, 3)

SQUATTING:

MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes, mash adductors 1 min/side, super front rack stretch w/band 1 min/side
2 Rounds: 10 back squats w/empty bb, 10 toe elevated air squats, 10 heel elevated frankenstein squats w/empty bb or pvc

STRENGTH:

A. Tempo Front Squat @ 24X1 + Front Squat (1+1) x 6 sets, Rest 2 minutes
-Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

FINISHER: Time Permitting

3 sets of
60ft DB/KB Farmers Carry building to a heavy set
-ideally this should be unbroken, including turnaround

INTRO-TO-OLY:

MOVEMENT PREP:
1 min Lying Active Leg Lifts
1 min Lat Stretch + Lax Ball Calf Release
30 ft. Bottoms Up KB Walk, 5 Bottoms Up Squat/Side, 5 Bottoms Up Press/Side

STRENGTH:
A. Snatch with a pause at the knee (3 seconds) + OHS – 15 minutes to work to a peak
B. Clean + Jerk Dip (pause for 3 seconds) + Jerk (no pause in the dip) (1+1+1) Building to a heavy peak in the remaining time- focus is on correct loading for the jerk & landing with a neutral torso.

Workout of the Day: Friday, 5.22.15

The Great American Strongman Competition – Saturday, June 27th

Sign up to compete or simply find out more about this event here. If you are interested in training for this event, or training for Strongman in general, CFCC’s Strongman program is included in a membership and simply requires approval from the head of the program (record@crossfitcc.com) and an unlimited membership. Email Coach Record today to find out more OR to offer your time to volunteer for this event!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll lats, quads, t-spine 4 minutes
3 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 5 Single Arm OHS/ arm w/2 second pause in bottom
-SA OHS should be done w/kb, but can also use plates or dbs if needed. The weight should be light. Thumb faces backwards, focus should be to not twist torso as you descend into the bottom, keep chest up and heels down. Only go as deep as mobility allows.

STRENGTH:

A. OHS Waveload @ 22×1 tempo x 3.2.1.3.2.1, Rest 60 seconds
-this is 6 sets with each set at a different prescribed rep scheme. The wave of 3,2,1 should be heavier then the first set.
-i.e. 3 reps @ 60%, 2 reps @ 65%, 1 rep @ 70%, 3 reps @ 65%, 2 reps @ 70%, 3 reps @ 75%

CONDITIONING:

12 minute ascending ladder
3 T2B
10 air squats
6 T2B
15 air squats
9 T2B
20 air squats
12 T2B
25 air squats
etc…

Board Score: ST(heaviest OHS), COND(Reps)
3 T2B
10 AS = 13 reps
6 T2B  = 19 reps
15 AS = 34 reps
9 T2B = 43 reps
20 AS = 63 reps
12 T2B = 75 reps
25 AS = 100 reps
15 T2B = 115 reps
30 AS = 145 reps
18 T2B = 163 reps
35 AS = 198 reps

GYMNASTICS:

MOVEMENT PREP: Theraband warm up + 15 HS Kick Ups

STRENGTH/SKILL:

A1. Ring Pull Up Hold x 5 reps w/3 sec hold x 3 sets, Rest 60 seconds
-pull as high as possible. Aim to get rings to sternum and keep rings close to midline. Eyes stay fixed on horizon. Use spotter if necessary.

A2. Ring Support Hold x 30-45 seconds x 3 sets, Rest 60 seconds

A3. Partner HS Hold x 20-30 seconds x 3 sets, Rest 60 seconds
-have a partner hold your legs, but only assist as much as necessary. If you are finding balance on your own, have them back off.

FINISHER:

A. HS Body Tighteners  x 10 sec on/off x 6 sets
-lay down flat on stomach, hands pressed into wall mimicking hs position

B. Side Bends x 10/side x 3 sets, Rest as needed

Workout of the Day: Thursday, 5.21.15

Rowing Seminar is THIS Sunday, May 24th, 12-2pm.

Find out more here.  I am going (Erin). And I rowed for a year in Oxford. And I coach rowing. And I have been rowing in CrossFit for almost a decade. Simply put, you need this seminar. Your lower back needs this seminar. Your forearms need this seminar. Your team-wod teammate needs you to need this seminar. Just sign up already!

Mark for your calendars for PROM!

WHY: because fun.
WHERE: the #basementofdreams
WHEN: June 13th, 7-11pm
WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR.
HOW: Sign-up on the Facebook Event (TBA) and SHOW YOUR FACE.
WHO: All current members of CFCC + a plus one.
HOW MUCH: Nothing. We like you.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball pecs 10 passes/arm, mash triceps on softball or bb 1 min/side, banded lat stretch 1 min/side
30ft inchworm, 30ft bear crawl, 30ft crab walk, 30ft over the fence/under the fence, 30ft broad jump

STRENGTH/CONDITIONING:

Part 1
10 minute EMOM
Minute 1 –  30 second DB Box Step Up and Over (45/20#, 20/15″)
Minute 2 – Muscle Up x 2-3 or 6-8 Tough Ring Rows
Part 2
10 minute EMOM
Minute 1 –  20 second Goblet Hold Lateral Lunges (24/16kg)
Minute 2 –  Strict HSPU x 5-7 reps
-1 abmat max for strict hspu. Sub are L-seated db strict press or negatives (if you can do 10 strict push ups)
Part 3
10 minute EMOM
Minute 1 – 20 second row sprint @ 97% effort for calories
Minute 2 – 20 second amrap burpees

Board Score: COND (Total Calories, Total burpees)

INTRO-TO-OLY:

MOVEMENT PREP: Bretzel- 1 min each side
2 rounds of: 30 ft. bear crawl, 10 lateral goblet hold lunges, 5 inchworms with 3 scap push ups at the finish of each inchworm.

STRENGTH:
A. Squat Snatch Press– 5 sets of 3 with a 3 second hold at the top, athlete will build to a challenging triple over the course of five sets, form permitting.
B. Drop Snatch– 3 sets of 3, ideally all sets performed within 70-80% of athletes 1RM snatch.
C. Cash out: Tabata Sandbag Clean and Jerks!

Workout of the Day: Wednesday, 5.20.15

Member of the Month

We will be voting for our next CFCC Member of the Month today during classes. If you would like to recognize a fellow member for their hard work and dedication, make sure you enter their name!

Rowing Seminar is THIS Sunday, May 24th, 12-2pm.

Find out more here.  I am going (Erin). And I rowed for a year in Oxford. And I coach rowing. And I have been rowing in CrossFit for almost a decade. Simply put, you need this seminar. Your lower back needs this seminar. Your forearms need this seminar. Your team-wod teammate needs you to need this seminar. Just sign up already!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball calves and feet 4 minutes + 400m easy jog
2 Rounds: 10 cat & camel, 10 alternating spiderman step + oh reach, 10 scapular pull ups

STRENGTH:

A. Clean Pull + Power Clean + Hang Squat Clean + Front Squat (1+1+1+1) x 3 sets @ 70% of 1 RM Clean
B. 5 minute amrap of max strict pull ups

CONDITIONING:

5 minute clock
500m row
400m run
Rest time = remaining time
x 3 Rounds

Notes
If you cannot complete the required work in 5 minutes decrease the row to 400m
Board Score: ST( Clean/PU), COND (Slowest Split)

GYMNASTICS:

MOVEMENT PREP: Lax ball to pecs x 10 passes/arm + 60 sec pec stretch, Banded lat stretch x 60 sec/arm
2 Rounds: 10 dead bugs, 10 scap push-ups, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep

STRENGTH/SKILL:

A1. Strict HSPU x 8-10 reps x 3 sets, Rest 60 seconds
-scale with the most challenging option for your skill level. Scaling options include freestanding, wall deficit, box, downward dog, etc. No kipping

A2. Ring Swings x 10 reps x 3 sets, Rest 60 seconds
-keep lower half of body as tight as possible. You can put something between your feet if you want to. If you can keep tension in a small swing, you can practice watching toes come up on upward portion of swing. The idea is to be coming up in a hollow position, leading with toes, not hips or knees. Keep reinforcing the hollow front position with each swing.

A3. Weighted Strict Dips x 5-7 reps x 3 sets, Rest 60 seconds
-find weight where the 7th rep is challenging. 

A4. Hollow Rocks x 25 reps x 3 sets, Rest 60 seconds

A5. Max Stomach Facing HS Hold x 3 sets, Rest 60 seconds
-try to bring hands as close to the wall as possible. 

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