Thursday, 9/13/12

THIS IS THE LAST DAY TO SIGN UP FOR THE BCCC! Let us know if you’re interested ASAP!

ONE HOUR OLY with Sammy, 12-1pm.

CROSSFIT ENDURANCE (Rowing), with Liz, at 530pm.

FOUNDATIONS, with Liz, at 630pm.


ADVANCED OLY, 730-930pm.

GYMNASTICS, with Sammy, at 730pm.

A great turn-out for the “Reinvent Your Run” Series on Wednesday evening! We’d love to see you at our next session! If you’ve got Wednesday nights from 730-9pm available… come join us! Follow this link to sign up!


SELF-MYOFASCIAL RELEASE: Lax Ball Feet, Lower Legs, Glutes, and Hamstrings, 8 minutes.

DYNAMIC WARM-UP: Review the drills for the squat clean.

SKILL WORK: Every minute on the minute for 10 minutes: 2 Squat Cleans.  Begin at a load that is at least half of your clean max and work up as you are able.  You may go up in weight as long as you are not failing the lift.  If you fail a lift you must back down to the weight you used in the previous set.  If you are feeling entirely unstable and are very new to the lift, take NO shame in simply completing this as a drill with PVC!  Form matters SO much more than load here.

STRENGTH: Supinated Grip Pull-up, every two minutes for 16 minutes, a set of two supinated grip pull-ups (so, 16 total pull-ups).

  • Your jumps for the Supinated Grip Pull-up if you are beginning with a lot of help with a band should be as follows (let’s say your best pull-up is a mini band pull-up (supinated grip): Begin with Light Band.  If this set is a little slow on the second rep, do it again.  If the second set is good, add 2.5-5lbs to the Light Band.  Using the same rules (the set must be FAST, and feel strong), continue to move up to Mini Band, and add the same (2.5-5lbs.) If you fail on ANY set, you MUST drop back down to the weight you successfully completed.
  • If you are NOT beginning with a lot of help from a band (aka – you are beginning with a BODYWEIGHT set) – complete your bodyweight set before the timed sets begin and move up to 25% of this for your first set, then 50%, then 65%, then 75%, then up in 10% increments of your best weighted pull-up as you are able.  Ex: if your best is 100lbs. x 1, begin with 25lbs.  Your second set will be 50lbs., third set 65lbs., fourth set 75lbs., fifth set, 85lbs. and if this is slow, you’ll stay there and the sixth set will be a repeat of 85lbs. If you can move up from here, continue to.  If the quality of your set drops here (or of course if you fail – stop moving up!)

FOR QUALITY: 5 Rounds of: 30 second Handstand Hold, 30 second Side Plank Hold, 30 second Side Plank Hold, 30 second Front Plank Hold.

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