I (Erin) will be away from this Thursday, 8/4 until Monday, 8/15. A LOT of great things will be happening in my absence… including but not limited to… a) Olympic Lifting for TWO STRAIGHT WEEKS starting tomorrow, Monday, 8/1/11 and coached by Jim Rutter and b) new programming being introduced. If you have any questions about my absence or about anything else, always feel free to contact me at crossfitcc at gmail.com – thanks!
The programming will involve the following FORMAT:
SUNDAY: NO CLASSES except YOGA at 12pm, while Erin is gone (so… the next partner WOD will be 8/21)
MONDAY: Turkish Get Up, up to a peak of 1.
TUESDAY: Deadlift (Conventional or Sumo, you’ll see)
WEDNESDAY: Broad Jump
THURSDAY: Weighted Push-up
FRIDAY: Front Squat
SATURDAY: There will be Running, On-RAMP, and Gymnastics.
*Please remember that the On-RAMP classes are specifically programmed for new members and as such, should not be used by current members for training. The training will not be as relevant to you and more importantly perhaps, the Coach will not be allowed every opportunity to give new members their fullest attention. If you have a question about this, please contact us personally – thanks!*
“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
Have you heard? This is how the end of the CrossFit Games 2011 went down!
SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 Round of: 10 Cat Camels, 10 Thoracic Mobilizations, 10 Cobra to Heel Pressdowns, 10 Leg Swings, 10 Back Leg Swings, 10 Arm Swings as needed.
STRENGTH: Turkish Get Up, peak of 1. Any implement may be used.
METABOLIC CONDITIONING: 50 Burpees for time.