Sunday, 3/11/12

SPECIALIZED SESSIONS: 9am and 2pm, GYMNASTICS.  10-1130am, 1130am-1pm Intro to Olympic Lifting.
ELEMENTS: 9am with Erin. 1pm with Sammy. (The last class of this cycle! – woohoo!)
CF GAMES OPEN: 2pm with Erin. Last chance! Come cheer on your fellow CFCCers!

From Coach John Wooden.

A picture taken by our very own Nat (Hookgrip!) - when we say "BIG FINISH" this is what we mean!

SELF MYOFASCIAL RELEASE: Lax ball shoulders/pecs, 5 minutes
MOBILITY: Wall pec stretch, 1 minute each side
DYNAMIC WARM-UP: Complete 3 rounds of: 10 cat camels, 10 arm circles, 10 hollow rocks, 3 handstand walk-ups
POSTURE AND STABILITY: L-sit/tuck-support, 1 minute
SKILL WORK: Rope climb
METABOLIC CONDITIONING:
AMRAP in 15 minutes of:
5 inverted burpees
5 toes-to-bar
10 hollow rocks
1 rope climb

Watch as Natalie Burgener (who’s father coaches the CrossFit Olympic Lifting Certifications) works up to a clean and jerk of 264lbs. at a bodyweight of 63kg (138.6lbs) and a height of 5’3″. ¬†That’s STRONG.

[youtube=http://www.youtube.com/watch?v=0t7fTrwMOe0&feature=youtu.be]

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