Saturday, 10/17/12

SIGN UP FOR THE STACHE SHOWDOWN. And watch this again, because I don’t understand it at all but I know it’s GREAT.

Today’s the day!  Many of your fellow CFCCers are out at CrossFit OTG competing today!  Wish them luck and follow Facebook for the unfolding events of the day!

Please wish: Cathryn Sanderson, Cassie Haynes Grassia, Emily Record, Reid Hurley, Amber Baird, Chrissey Barba, and Morgan Vozobule GOOD LUCK!

ALSO, Sammy is away at her USAWeightlifting Cert this weekend learning ALL the things – the schedule will be a bit different because of this but she’ll come back all the more inspired to lean you toward snatching and clean and jerking your hearts out!  In the meantime, you’ll get to see something you don’t see very often – Coach Chris on the weekend!

”Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them.”

- Henry David Thoreau

Things Coach Chris does when he’s not coaching sometimes.

ADVANCED OLYMPIC LIFTING with Jim, 9-11am.

SQUATTING with Chris, 9-10am.

FOUNDATIONS with Chris, 10-11am.

ONE HOUR OLY, with Jim, 11-12pm.

WORKOUT OF THE DAY, with Chris, 11-12pm.

HYBRID/ADVANCED OLY with Jim, 12-2pm.

No matter HOW TIRED YOU ARE TODAY all your deadlifts need to start like this.

WORKOUT OF THE DAY, at 11am.

SELF-MYOFASCIAL RELEASE: As needed until 8 minutes past the hour.

DYNAMIC WARM-UP: 3 Rounds of: 5 cat camels, 5 bird-dogs per side, 1 spiderman step per side, 1 yoga push-up, 5 single leg deadlifts on each leg, 5 glute bridges.

SKILL WORK: Review the V-up.

METABOLIC CONDITIONING:

With a 25 minute cap complete:

“MR. JOSHUA”

This is a “Hero” WOD.  SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 

5 rounds for time of:

Run 400m

Glute-Ham Sit-ups, 30 reps.

250/165lb. Deadlift, 15 reps

*The deadlift in this metcon should be NO MORE than 60% of your max. Poor form will get you knocked down to 50% or below.  The Coach reserves the right to do this MID METCON at any time.

*ONLY those completing the deadlift rx’d will complete the glute-ham sit-ups as well.  Everyone else will be subbing v-ups.

*For a progression for v-ups, see more here!

Dear, Foundations Class – don’t be afraid! We ALL have to stop and count our weights sometimes. :)

FOUNDATIONS, at 10am.

SELF-MYOFASCIAL RELEASE: As needed until 8 minutes past the hour.

DYNAMIC WARM-UP: 3 Rounds of: 5 cat camels, 5 bird-dogs per side, 1 spiderman step per side, 1 yoga push-up, 5 single leg deadlifts on each leg, 5 glute bridges.

SKILL WORK: Review the V-up.

FOR QUALITY: 

5 Rounds of:

Walking Lunge (focus on moving through the heel, keeping the chest upright), 15 steps.

Deadlift (35/75), 10 perfect reps.

V-ups, 5 perfect reps.

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