HYBRID/ADVANCED OLY, with Jim, 9-11am and 1-3pm. WORKOUT OF THE DAY, with Chris, 9am and 2pm. SQUATTING ONLY, with Tim and Chris, 10am. OLY BASICS, with Jim and Chris, 11-1230pm. BEACH SEASON, with Chris, at 1pm. GYMNASTICS, with Tim, at 1pm. Antonio, coming up from the very bottom of a beautiful back squat. His spine [...]
GYMNASTICS, with Danny, at 6am, 530pm, and 630pm. (Muscle-ups and Strict Handstand Push-up Practice). SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, and 7-9pm. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per [...]
INTRO to OLY, with Chris, 9am. HYBRID/ADVANCED OLY, with Chris, 10-12pm, and Chris, 2-4pm. SQUATTING ONLY, with Tim and Cassie, 10-11am. CROGA, with Tim, at 11am. SQUATTING ONLY, with Cassie, at 11am. CONDITIONING ONLY, with Tim and Cassie, at 12pm. OPEN WOD Repeats or First-timers on the Competitive Team, with Tim, 1-3pm. Coach Jim and [...]
INTRO to OLY, with Jim, 6am, with Danny, at 430pm. HYBRID/ADVANCED OLY, with Jim, 7-9am, with Cassie, 530-730pm. GYMNASTICS, with Danny, at 530pm and 630pm (handstand everything!) ROWING, with Greg at 630pm. FOUNDATIONS, with Greg at 730pm. Below left, Joco (not his real name) and right, Mr. Hand (sort of his real name) – two [...]
FOUNDATIONS, with Greg, at 530pm. Clair stands up with a 75lb. snatch mid-WOD last Thursday while Andrea judges. Great work from both of these new CFCC athletes! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes. Band Pec Stretch, 30 seconds [...]
WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Upper Traps on Floor in Glute Bridge, 2 minutes per side (trigger point, but also move arm around). Then, Cat Camel – 5 reps, Adductor Mobs – 5 per side. Yoga Push-ups, 5 reps. Glute Bridge plus Overhead Reach, 5 per side. SKILL WORK #1: Review the Double Under, [...]
We are running a new challenge for the CFCC BCCC! Take a picture of a meal and write a recipe to send to me at erin@crossfitcc.com – the 3 best recipes and 3 worst recipes will win. The winners will win dinner and instruction with the one and only Arrus Farmer who will be feeding [...]
Gymnastics Classes will return in the New Year! Speaking of Gymnastics… [youtube=http://www.youtube.com/watch?feature=player_embedded&v=MhIGYUi3l8U#!] SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes. MOBILITY: Varied Grip Hangs, 2 minutes. POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands. DYNAMIC WARM-UP: Review the Kettlebell Snatch. STRENGTH: Pull-up (Pronated [...]
Classes tomorrow are at 10am (regular WOD), 11am Intro to Olympic Lifting, 12pm (regular WOD), 1pm Oly Spec. POSTURE AND STABILIZATION: Overhead Squat to Chair Sit, spend 60s in 3 positions. SKILL: Squat Snatch METCON: Three rounds for time of: Run 400 meters 75 pound Squat snatch, 15 reps 9 Handstand push-ups (a mainsite [...]
