Thursday, 10/20/11

Do you want to see some of your fellow CFCCers kick butt this Saturday at their first Oly Meet?  The location is only about 20 minutes away by car and we can definitely get a carpool going if I know you’re interested.  Most folks are lifting early on Saturday until mid-afternoon.  If you’re interested in carpooling, please email us!  Go here for more info!

For those of you who are looking to feel better, need less sugar, and get stronger: what light has to do with our sleep!

How to Roast a Pumpkin – or just about any other squash for that matter!

Check it out :)  Read more about swinging stone padlocks here!

[youtube=http://www.youtube.com/watch?v=s7ApGG9_TuI&feature=player_embedded]

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Hamstring and IT Band Stretch, 5 minutes total.
DYNAMIC WARM-UP and SKILL WORK: Kipping Practice
STRENGTH: Single Arm Dumbbell Press, up to a peak of 5.
METABOLIC CONDITIONING: 10, 9, 8…3, 2, 1 reps of: Burpees, Russian Kettlebell Swings (2/1.5)

GYMNASTICS at 730pm with Sammy:

SKILLS:

ROPE CLIMB
FRONT LEVER (RINGS)

METCON:

FOR TIME:

1 rope climb
30 hollow rocks
20 toes-to-bar
20 hollow rocks
15 toes-to-bar
10 hollow rocks
10 toes-to-bar
1 rope climb

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