Saturday, 12/31/11

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!

Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!

Regular Session, 9am:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.  Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.

DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.

METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)

*20 minute cap.

10am CrossFit Endurance with Liz:

6×3:00 mins on, 3:00 mins off

10am On Ramp with Erin:

SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.

MOBILITY: Partner Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch plus Overhead Reach, 1 minute each side.

DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).

SKILL WORK: Learn the Hang Power Snatch.

METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees.  Use a weight that is light – your shoulders will fatigue pretty quickly.  If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.

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