Monday, 4/4/11. Workout of the Day.

Tony rockin' some FR2B Pull-ups (fifth rib to bar).

Great job to everyone who competed at the South Philly Rumble yesterday!   “Starting Defense”  (Erin, Sammy, Marc, and I) took 5th place overal.  EVERYONE who competed yesterday was hitting PRs, and really showing a ton of heart.  Thanks everyone, you made us very proud coaches and teammates.

-Greg

 

Self Myo-fascial Release (SMR) for the Day:

Plantar Fascia (Bottom of yo' feet)

1.  Test your full squat.  Think about how your bottom position feels, including depth and tightness.

2.  Grab a lacrosse ball.

3.  Make sure you are wearing clean socks.  Take of your shoes (leave on your socks).

4.  While standing, roll the lacrosse ball around on the bottom of your foot.  This will hurt somewhat, especially if you competed this weekend.

5.  Spend at least a minute rolling the ball underneath each foot, focusing on tender areas.

6.  Re-test your squat.  Any better?
Read more about the plantar fascia here, and start thinking about your feet more when you move.

 

CFCC WOD:


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.


Strength: Back Squats, peak set of 1 repetition.

 

Met-Con:

3 rounds for time:

10 overhead squats (95/65lbs)

20 unbroken double unders

short loop run

*Short loop run will be described as well as written on the board.  It is 0.21 miles with no streets to cross.  Goal time for this WOD should be 6 minutes or less.

Melanie overhead squatting (during the snatch) at the South Philly Rumble.

 

Met-Con Focus WOD:

*Performing this WOD will not maximize your long term progress in CrossFit or as an athlete unless you can already back squat well over 300lbs as a male, or 200lbs for a female.


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.


Metabolic Conditioning:

5 rounds for time:

10 overhead squats (95/65lbs.)

20 unbroken double unders

short loop run

 

Strength Focus WOD:

*This WOD should be performed by those wanting to gain as much strength as possible, while putting other goals on hold temporarily.


Neural Activation: Speed back squats, 5-7 sets of 2 repetitions at 30-40% of best single.

*This should be “sets across”, or the same weight each set.  Strive to make each set of 2 repetitions faster than the last.

Strength: Back squat, peak set of 1 repetition.  Then 3 sets of 5 for speed at 80% max.

Auxillary work: Rear leg elevated split squat, full ROM.  3 sets of 8-12 on each leg. Start with weaker leg, and only add weight if form is perfect.

 

Olympic Lifting Class (Coached by Erin.  7:30pm session only):

Pick your weakest lift (ask if you are unsure, be prepared to give Erin your max in each lift), and perform the following:

Skill work: 10 minutes on your chosen lift.

Power: 10 minutes to work up to a peak set of 3 repetitions.

Conditioning:

AMRAP (As many rounds as possible) in 7 minutes of the following:

Ground to overhead, 3 repetitions (hands may not leave bar during set)

Wall-ball shots, 10 repetitions (20/14lbs)
Here is a CrossFit specific skill standards chart to reference if you want a basic idea of what you may need to work on as an athlete. CFCC will be developing its own soon.

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