Saturday, 11/24/12

Saturdays at CFCC – the hard part is deciding which class(es) to go to!

ADVANCED OLY with Jim, 9-11am.

FOUNDATIONS with Erin, 9am.

SQUATTING ONLY, with Sammy, 9am.

ROWING, with Ave, 10am.

GYMNASTICS, with Sammy, 10am.

ONE HOUR OLY, with Sammy, 11am.

WORKOUT OF THE DAY, with Ave, 11am.

RUNNING, with Ave, 12pm.

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

ONE HOUR OLY, with Sammy, 12pm.

SHOULDER LOVE, with Erin, 1-2pm (see programming below).

WORKOUT OF THE DAY, with Ave, 11am.

Don’t forget to sign up with your partner for the Stache Showdown THIS WEDNESDAY evening at CFCC!

And, if you have any cleaning supplies – bring ‘em in!  We’ve got a bunch of bags to fill to send down the shore for the “Restore the Shore” effort – and thank you!

Faces during the rest of the Tabata Row yesterday. :)

MOVEMENT PREP: Lax Ball Feet and Calves, 2 minutes each side. Lax Ball Glutes, 1 minute each side. Lax Ball Quads, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side.

DYNAMIC WARM-UP: Perform 3 rounds with a barbell (choose your weight): 3 presses or push presses, 3 front squats, 3 steps duck walk forward, 3 steps duck walk backward, 3 thrusters.

SKILL WORK: Toes-to-Bar: how to kip, how to scale, and a little practice.

METABOLIC CONDITIONING: 

From November 13, 2012 on the CrossFit mainpage.

Seven Rounds for time of:

Thruster (75, 53), 12 reps.

Toes-to-Bar, 9 reps.

Run 200m with a 20/14lb. Medball (to 12th street and back)

Who needs shoulder love? Kind of everyone… but not just inflexible people – FLEXIBLE people need stability too!

SHOULDER LOVE, with Erin, 1-2pm.

MOVEMENT PREP:
Need flexibility?  Do the following for about 15 minutes:
Lax Ball your Shoulders, 5 minutes.  Barbell Assisted Internal Rotation Encouragement, 2 minutes each side. Bar Assisted Lat Stretch, 30 seconds per side.  Finally, Complete 15 Wall Slides with Lower Trap Activation Lift.
Need stability?  Do the following for about 15 minutes:
Control the shoulder through 3 transitions from extended arm plank to forearmed plank, then through 3 transition from extended arm side plank to front plank (extended arm) then to extended arm side plank.  Perform 3 wall walk ups focusing on stability through the shoulder into the entire body.
THE MAN/WOMAN TEST:
MWOD Man/Woman Test
MOVEMENT TEST:
10, 8, 6, 4, 2 reps of:
Standing Dumbbell Inverted Cross
Wide-Grip Supinated Strict Pull-up
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