Tuesday, 10/16/12

ROWING, with Ave, at 7am.

ONE HOUR OLY, with Sammy, 12pm.

CROGA, with Tim, 630pm.

RUNNING, with Ave, at 530pm.

SQUATTING ONLY, with Sammy, 630pm.

HYBRID/ADVANCED OLY with Jim, 530-730pm.

GYMNASTICS with Sammy at 730pm. (Butterfly Kipping and Ring Dips!)

ADVANCED OLY with Jim, 730-930pm.

 Want to come see some awesome CFCC athletes compete in an Olympic Lifting meet (including, yours truly – Erin!)? We’ll be here all day Saturday.  It’s going to be a day full of some AMAZING lifts from all in attendance. If you’re looking for a little Olympic Lifting inspiration – please come join us!

Coach Jim watches Reuben in the catch for the Snatch. If you want to get better at pulling the bar into this position, you can bet that you’re going to need to think about what your shoulder blades are doing in the bench. Remember: in life, and in CrossFit there’s no such thing as isolation!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Slapping Push-ups, Review and perform, for 5 minutes.

STRENGTH: Bench Press: For about 20 minutes, work up to a peak set of 1 in small groups.

METABOLIC CONDITIONING:

AMRAP in 8 minutes:

Shoulder the Sandbag (alternate left and right – 70/120), 10 reps

Slapping Push-ups, 10/5 reps (Men, 10 reps – Women, 5 reps)

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