Saturday, 2/5/11

It’s another fun-filled weekend for CFCC!  Our classes tomorrow are as follows: 9a regular WOD (Sammy), 10a Gymnastics, 11a CrossFit Endurance, 12p Jay’s First Kettlebell Class for CFCC!, and a 1p regular WOD (Liz).

If you’re wondering how to include all these classes into a healthy lifestyle my suggestion to you would be to pick the ones that are your weaknesses skill-wise and don’t do more than one metcon a day.  As Grog has stated, there’s more to come on how to make this work for you, but that’s a great place to start!  See y’all in the space!

Also, on a more general note, we’ve got 5 more slots available for $750.  A million thanks to those of you who responded so quickly.

Partner wod. Tag team/ relay style:  2 rounds, each for time, with a partner (first partner must complete cones then tag their teammate before they can start the same movement) .    50 feet between cones.  6 cone sprint.   2 cone single arm overhead kb walk (2/1.5.  1 cone each arm). 4 cone  Double kb walk (rack position, 2/1.5 each arm), 2 cone sandbag carry (anyhow, 120/90lbs), 6 cone sprint.  Total the time of both rounds to determine winning teams (lowest total time).  Any combo of sexes is fine.

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Gymnastics.

  • Warm-Up
  • Spatial/Kinesthetic Awareness: Cartwheels
  • Strength: Parallette Work-Tuck hold, L-hold, V-sit, Manna
  • Metcon:
    • Tabata rocking hollows
    • Tabata parallette shoot-throughs
    • Tabata air squats

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CrossFit Endurance, Running.

  • Warm-up
  • Figure Four Drills
  • Death by 10 meters!

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Kettlebells.

dynamic/linear warmup (possible lap warmup, depending on turnout)

skill/strength:  high bridge turkish getup (focusing on points of contact, hip extension, eye position) working up to 1 peak set with kettlebell.  we will be focusing EXTENSIVELY on technique, and reviewing the snatch and two handed swing.

metcon:

(use snatch size bell)
(if you perform the swing, you MUST finish the WOD with 5 bear crawls the length of the gym)

10 burpees/squat thrust
30 snatch/swing
15 burpees/squat thrust
20 snatch/swing
20 burpees/squat thrust
10 snatch/swing

finisher:

timed plank
timed bird dog hold
timed hip bridge (with weight if possible)

PARTNER STRETCH

Like I said, BIG DAY. :)

Food for thought: A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects. – Robert Heinlein

Comments
2 Responses to “Saturday, 2/5/11”
  1. Brandi says:

    Good gracious…

    • KD says:

      ” Any combo of sexes is fine.”

      That’s RIGHT, CFCC! Keepin it real in the Gayborhood. You know some kids in my high school are doing a “matchmaker” fundraiser, and you can indicate on the form whether you want to be paired with a male or a female. How bout it, people.

      For real, though, what a day!!

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