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.



  • 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


CrossFit Endurance, Running.

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



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.


(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


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


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

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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