ROWING, with Greg, 530pm and 630pm. HYBRID/ADVANCED OLY, with Jim 7-9am, and 530-730pm. Joel, mid-clean. This was right before he PR’d his clean by 25lbs. I <3 breakthroughs. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders on Floor: Pecs – 3 minutes, Traps in Glute Bridge – 3 minutes. Pec Minor Release, 1 minute [...]
GREAT pictures from Nat Arem from CFCC’s participation in the CrossFit South Philly Rumble. INCREDIBLE stuff from all of you! Thinking you want to be there next year? Thinking you want to win next year? It all starts today! In case you missed it, this is the plan for the next three weeks! CROGA at 12-1245pm [...]
Eczema and Gluten? Have questions about the “restrictions” of the Paleo Diet? – check out the Whole9 Resources Page. Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is [...]
Previous Fran times :) A great idea: Magic Sauce from 101 Cookbooks. It’s not Pizza. :) But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu. SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side. MOBILITY: Gastroc/Soleus Stretch, [...]
There’s a Nutrition and Goal Setting Seminar at 10am this Sunday – sign up on the calendar to attend! SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes. MOBILITY: Lat Pulls, 1 minute each side. Band around Shoulder, hand behind back, head leaned away, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 10 Cat [...]
If you haven’t seen it yet… [youtube=http://www.youtube.com/watch?v=B_QUJlRdy-4] SMRoD: Lax ball to hip flexors, 2m each side. Static Stretch: Wall quad stretch, 1m each side. Warmup: 21-15-9 reps: Cat camels, arm circles, easy pushups, squat to stands, toy soldier steps, duck walk steps, glute bridges. WoD: 3 rounds for time (135/95lbs): 10 overhead squats 10 front [...]
PLEASE NOTE! The final WoD for the Crossfit Games Sectionals open will be coached by Greg at 10am. NOT AT 2pm! CFCC WoD: SMRoD: Lax ball to bottom of the feet. 2m each side. Mobility Circuit of the Day: 3 rounds: 8 cat camels, 8 reverse lunges with twist (dynamic hip flexor stretch), 8 arm [...]
Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC. Please plan accordingly. SMR for the Day: Foam roll your “lats”. 1. Grab a foam roller. 2. Roll around on your lats for at least 1 minute per side. 3. Use [...]
Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD. Gymnastics at 12pm will involve kipping instruction! Show up if you have no idea what kipping is – you will need it! “NUTTS” Lieutenant Andrew Richard [...]
