ADVANCED CLASS FOLKS! Please do not forget that there is an Advanced Class Field Trip to CrossFit 1Force on Saturday to play with Strongman Stuff! We’ll meet at the gym at noon, carpool over, and be back by 3pm.
“Time is an equal opportunity employer. Each human being has exactly the same number of hours and minutes every day. Rich people can’t buy more hours. Scientists can’t invent new minutes. And you can’t save time to spend it on another day. Even so, time is amazingly fair and forgiving. No matter how much time you’ve wasted in the past, you still have an entire tomorrow.” ― Denis Waitley
Be the first one to comment on the blog and tell me the names of five people in this picture and you will win a pair of free CFCC socks! (CFCC MEMBERS ONLY!)
SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 Perfect Burpees (see video here) go as slow as you need to!, then 3 attempts, complete 10 burpees as fast as possible. Rest as needed between attempts. Maybe don’t start out too fast if you’re not feeling too awake/too activated yet.
STRENGTH: Pronated Grip Pull-up, up to a peak of 1.
METABOLIC CONDITIONING: The last time we did Brenton!
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
*There is a 15 minute cap on this workout.
Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).