Workout of the Day: Tuesday, 9/10/13

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  3 rounds of 30ft. of each: Bear Crawl, Inverted Crawl. STRENGTH:  Strict Press Cluster. Work up to a peak of 1 and then complete 2 complete clusters. CONDITIONING: Row 500m x 4 – ideally with a 1:1 work:rest […]

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Workout of the Day: Tuesday, 8.27.13

What’s actually in a Clif bar vs. What’s actually in a HERO Bar #PEAKWEEK continues! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 4 minutes. Pec Minor Release, 30 seconds per side. Scalene Release, 30 seconds per side. SCM Release, 30 seconds per side. 3 rounds of: 3 Reps of Windmill Per Side (choose […]

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Workout of the Day: Thursday, 8.15.13

Remember, the TOTAL is coming – FRIDAY, NOVEMBER 1st and SATURDAY, NOVEMBER 2nd. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball as needed, for 5 minutes. Then, we will split the group into two.  GROUP 1 completes the Muscle-up Drills. GROUP 2 completes the Handstand Push-up Drills.  SKILL WORK: Work on the skill you choose for 15 […]

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Workout of the Day: Monday, 8.5.13

Welcome to Day 1 of a 3-month long strength-biased cycle in preparation for the CrossFit Total on November 1st!   (See the post about the cycle here) In honor of this great beginning, I give you this image of Coach Tim in his days before he cleaned up his act at CFCC: WORKOUT OF THE […]

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Workout of the Day: Monday, 7/15/13

Happy Monday, y’all. Below, Coach Tim and Coach Rachel demoing the partner assisted lat stretch. Pay special attention to Tim’s joyful expression.   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed, 5 minutes. Spiderman stretch, 1 minute per side. Partner assisted lat stretch, 1 minute. Then, 1 PERFECT round of […]

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Workout of the Day: Thursday, 5.15.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. (a fun WOD today!) SQUATTING ONLY, with Danny, at 430pm. HYBRID/ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. Things to remember: Prom is Saturday, June 29th.  It will be fabulous.  You must be there. The Nutrition Seminar is this Saturday, from 12-230pm. You will be in a bathing […]

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Workout of the Day: Saturday, 4.27.13

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 […]

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Workout of the Day, 3.6.13

INTRO to OLY, with Erin, 12pm, 430pm, 530pm, 630pm. FOUNDATIONS with Erin, 730pm. (We’ll be working on the Deadlift and the Overhead Squat!) New member, Max, fighting to get to the top of a pull-up! WORKOUT OF THE DAY: NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day […]

Saturday, 8/11/12

CROSSFIT ENDURANCE (Running), 9-10am with Liz INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim. FOUNDATIONS with Liz, at 10am WORKOUT OF THE DAY, with Liz at 11am GYMNASTICS with Sammy, at 11am HYBRID OLY with Jim, 12-2pm ADVANCED OLY with Jim, 2-4pm A lot of words from a very smart, and very strong […]

Wednesday, 10/5/11

A review of the Tabata Protocol from RossTraining.com – why do we do Tabata? Read here to find out! An overview of the Overhead Squat, by Dan John. Post-training stuffed Squash, from Performance Menu – looking for something to do with acorn squash??? A man who dares to waste one hour of time has not […]