Monday, 1/31/11

Classes are at 6a, 7a, 8a, 9a, 12p, and 6p.  If you are following the calendar right now please stay tuned to the blog.  Classes are always subject to change.  If you are going to be in class, do us a favor and SIGN UP as soon as you know you are – if anything changes we will notify you as quickly as possible by as many modes of technological assistance as is possible.  Thanks!

Posture and stability: Single Leg Squat Holds, 1 minute per leg.

Power: 5m time limit to find max double in box jumps for height.

Strength/technique: back squat, light peak set of 5.  (66-75% 1rm). SPEED.

Accessory work: After each strength set:  5-10 reps of a (barbell weighted if possible) glute bridge. 15 reps if bodyweight only.  This is for “feel”/activation and technique, avoid excessive fatigue/loading.  Lots of people will benefit from keeping to just bodyweight.

Metcon: 6 rounds of: 10 split squat jumps ( 5 each leg per round alternated), 15 squats, 20s single plank (left arm up first round, right arm up second round, etc.). 10m cap.

People overestimate what they can do in a day, but underestimate what they can do in a month. – Unknown


Oh, glutes.  Careful, here’s a t-nation article on why we keep hammering this home… the take-away is this: 1) less knee pain, 2) less anterior hip pain, 3) less lower back pain, 4) lower chance of a pulled hamstring, 5) strength/power, and 6) (hey… who do you think you’re kidding, puritan?) aesthetics.

Interesting stuff from Whole9.com, The Trouble With Points

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