Monday, 7/11/11

There is a Competitor’s Meeting on Wednesday, at 730pm. All interested in casual or NOT-so-casual competition are invited.  Come find out what you need to do to be at your best by next year. 

THE CROSSFIT TOTAL is happening at CFCC on Sunday, August 28, 2011.  The CrossFit Total, simply put, is making 3 attempts at your best weight in the following 3 lifts: the Conventional Deadlift, Back Squat, and the Strict Military Press.  If you’re new to CFCC, we’d like to prepare you to be ready for these lifts on the 28th.  If you’re old to CFCC, we’d like to set some new benchmarks before the Fall starts.  If you’re in the Strength class – we’d like to see what all the band schtuff is about anyway. ;)  Save the date and stay posted – there’s more to come on how you can make the most out of the programming for the next few weeks.

RUNNING this week will be on Tuesday at 530pm instead of Wednesday… and Liz will be away for the Running Cert in New York this weekend so she will not be coaching running on Saturday. 

"The highest reward for a man's toil is not what he gets for it, but what he becomes by it." - John Ruskin

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors, 1 minute each side.

MOBILITY: Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 2 rounds of: 10 Cat Camel, 10 Thoracic Extensions, 10 Spiderman Steps, Arm Swings, Leg Swings, Hip Swings

STRENGTH: Front Squat, up to a peak set of 5.

METABOLIC CONDITIONING: AMRAP in 10 minutes of: 1 minute Knees to Elbows, 1 minute Medball Slams. Score is total max reps.

2 Responses to “Monday, 7/11/11”
  1. Arrus says:

    My Total Goal for 08/28 is 1250lbs. Howboutchu?

  2. reid says:

    1000 would be neat.

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