Saturday, 2/18/12

There are only 4 more days to register to join CFCC’s CrossFit Games Open team! WHAT ARE YOU WAITING FOR???



SPECIALIZED CLASSES: 9am and 2pm regular CrossFit programming (Helen!), 10am CrossFit Endurance Class with Liz (rowing), 11am Yoga (with Tim!), 12pm ADVANCED CLASS (aaaand really everyone who wants to go) MEETS to go to CrossFit 1Force to play with Strongman Stuff (return by 3pm), 1pm Gymnastics Skills Only Session with Sammy.

ROWING with Liz at 10am: 

Row and Swing
5 rounds:
row 800m
kettlebell swings, 30 reps

GYMNASTICS at 1pm with Sammy: Handstand Push-up!

Below, Tim and Marcy complete “Helen” yesterday. Tim, sets up with the kettlebell in the bottom position of the swing exactly where it should be – as CLOSE as possible to your crotch! – Marcy hits the top position of the Russian Swing (Chest Height). The rx’d height for Helen is American or, OVERHEAD, but that doesn’t mean that you shouldn’t sustain good form through out the swing. Both of these pieces create a good American Kettlebell Swing!

SELF-MYOFASCIAL RELEASE: Foam Roll/Lax Ball 5 minutes, as needed.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold in POSE position, 1 minute each side.
DYNAMIC WARM-UP: POSE Running Drills as in this rather confusing but still very helpful video, or obviously, Liz – you may use your discretion.
METABOLIC CONDITIONING: “Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups
All the many times we’ve done Helen.
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