Thursday, 8/16/12

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, from 9-11am and 730-930pm.
CROGA with Tim at 1pm and 6pm.

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” -Wayne Gretzky (Don’t wait to be better to get here – just GET IN HERE!)

Looking for some good recipes and easy cooking demos to gear up for the BCCC in September?

Some intriguing thoughts on how we think about time, from Balanced Bites.

New member, Dan, gives Tim “the look of death” upon Tim’s suggestion that he keep his elbows up during the Front Squat. We’re totally cool with “the look of death” – as long as you promise to high-five us later!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).

METABOLIC CONDITIONING:

If you cannot yet COMFORTABLY Overhead Squat, Front Squat for today’s WOD instead.

“WINDSCHATTEN”

Use your peak of 3 for the Barbell Press and complete:

AMRAP in 10 minutes:

Overhead Squat, 10 reps.

Run up the stairs at the back of the gym, or at the front of the gym (larger classes should simply split in half) – run up 3 times, run down 3 times.

More good thoughts from your fellow CFCCers on Facebook. – if you haven’t already, LIKE US!

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