ROWING, with Ave, at 7am.
ONE HOUR OLY with Sammy, at 12pm.
RUNNING with Ave, at 530pm.
CROGA, with Tim, at 530pm.
HYBRID/ADVANCED OLY with Jim, at 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
GYMNASTICS with Sammy, 730pm.
We are going to have an old-school CFCC Town Meeting to talk about the Competitive Environment at CFCC. I want to run some ideas by all of you that are interested (whether or not your interested in competing 100% or are just curious) and I also want to talk a little bit about training for the CrossFit Open in March of 2013. It’s really not as far away as it feels – trust me! This meeting will be held on Wednesday, 11/14/12 at 830pm and will last no more than an hour. You don’t have to be there to find out all the info – I’ll still post about it here – but if you are interested in the future of Competitive CF at CFCC I’d love for you to be there if you can. Additionally, if you have questions about any of this – please bring them!
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
DYNAMIC WARM-UP: Spend about 30 seconds with each for 3 Rounds: Ring Rows, Dip Balance (those who need bands should use them), Wrist Stretches.
SKILL WORK: Hang Power Clean
EOMOM: For 14 minutes complete 2 reps of the Hang Power Clean. Begin at half of your clean max and move up as you do with the front squat: 50%, 60%, 70%, 75%, 80%, 85%, and 90%. You may not move higher than 90%. If you fail at any weight you may not try it again, you must back down to your previous percentage. You may back down whenever you’d like or repeat any sets you’d like. The Coach reserves the right to back you down for form’s sake at any time… so keep it pretty, people! If you can, try to move above whatever you did for 2 reps last week.
Complete 3 rounds for time:
Lateral Box Jump (Jump over the box by jumping RIGHT, you may NOT turn as you jump – this equals 1 rep. Jump over the box again by jumping LEFT – this equals 2 reps total – scale height as much as you need to be comfortable while doing this), 20 reps.
20 reps means you actually jump OVER the box only 20 times… not 40!
Burpees, 20 reps.
*If you need to scale the jumping, feel free to either SLOW DOWN or scale height. Having to scale this type of box jumps should be expected since they ARE harder and we don’t do them that often. Train smart!