Monday, 8/20/12


HYBRID OLY with Jim, 7-9am and 530-730pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

CROGA with Tim, 1pm.

FOUNDATIONS with Erin, at 630pm.

GYMNASTICS with Sammy, at 730pm. 


This is the week of singles at CFCC – if you haven’t grabbed a log book of some sort for yourself – DO IT!  You’ll want to remember the numbers from this week!

SELF MYOFASCIAL RELEASE: Lax Ball Glutes and Lower Leg, 5 minutes.

MOBILITY: Wall Quad Stretch, 1 minute per side. Spiderman Stretch, 1 minute per side.

DYNAMIC WARM-UP: Using a 30ft. pass: Bear Crawl, Crab Walk, Duck Walk, Skip for Height x 3, Grapevine (both directions), Side Shuffle (both directions)

STRENGTH: Back Squat, up to a peak of 1 *record your previous on the board*

FOR QUALITY: 30 GHD Sit-ups, 30 Back Extensions – break this up as needed and work in groups of 3 to 4 to share the equipment.

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  1. […] Last time we peaked at doing the Back Squat, I managed to hit 275lb before running out of time.  I knew then that I could get higher, and I proved it to myself on Friday when I completed 295lb (PR), and probably could have done 300lb had I been able to go for it.  It felt great, I felt great.  We broke down all the bars and then headed outside for a mile run.  I completed the run in 6 min 51 secs, which was actually slower than I had expected.  When we finished, I still had energy, so I know I could have run harder.  I was pretty annoyed/upset with myself for not pushing myself harder.  It had been a long time since I tried running only a mile for time, so my pace was way off in the beginning. […]

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