Thursday, 1/26/12

Choose Your Booze: A Guide to Healthy Drinking.

For more on the Olympic Lifts (like the Jerk we are learning today) – watch the video below.

[youtube=http://www.youtube.com/watch?v=rGZiGgN0EAw&feature=related]

Our greatest glory is not in never failing, but in rising up every time we fail. – Ralph Waldo Emerson

Chris, showing off the position you'll have when you really DRIVE your hips into the bar before pushing your head through.

SELF MYOFASCIAL RELEASE:Foam Roll Upper Back, 2 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Pecs, 2 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups (strict). Supinated Grip.
SKILL WORK: The Split Jerk
STRENGTH: Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.
METABOLIC CONDITIONING:
The First Workout of Hail to the Queen
Rx
8 minute Cap
10 HSPU
20 Pull ups
30 35#/53# KB Snatches (15 each arm)
40 14# Wall ball to a 8′ Target (Men, 20# to 10′ Target)
Scaled
8 minute Cap
10 Modified HSPU, 1 minute Handstand Hold, or 20 Push-ups.
20 Band Pull ups
30 35# KBSwings (two handed American swings)
40 14# Wall ball to a 8′ Target (right under the yellow line)

Miller, Cassie, Record, Brandi Mae, and Tara Garlinghouse are competing in Queens this weekend at the Hail to the Queen Throwdown. If you want to come along to watch, post to comments!

Leave A Comment

Current day month ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design