Tuesday, 5/1/12

We are running a new challenge for the CFCC BCCC!  Take a picture of a meal and write a recipe to send to me at erin@crossfitcc.com – the 3 best recipes and 3 worst recipes will win.  The winners will win dinner and instruction with the one and only Arrus Farmer who will be feeding you all and counselors Meghan and Abbey.  Among the instruction will be the following items: Perfect Steak, Braised Pork, Easy Fish, Getting the most out of Roasting a Whole Chicken, Tony Oil Salad, Southern Greens, and Ginger Infused Sweet Potatoes.  You will learn SO much – and all at the price of submitting your picture and recipe! Turn in your recipes by Friday, May 11th at midnight to win.

Arrus is taking you on a trip to Reading Terminal Market to learn about how to pick your proteins, greens, and carbohydrates at 8am this Saturday (meet at the gym) and also next Saturday (5/12/12) at 8am.  Why 8am? Because that’s the only way you’ll get the best, and learn the most without being distracted by tourists.  Skills for picking things out at the Terminal do transfer to your normal every day supermarket – so get some shut-eye early on Friday and come out on Saturday to learn how to navigate a place you’ll be every week if you know what’s good for you!

What happens to your body when you carb binge!

Beefy, Refreshing, AND BCCC approved – Lettuce Wraps from NomNomPaleo.

Do you keep a workout log?  If not, you SHOULD.  Here’s one place to Register for one. You’ll have to put your Workout Log as “new thread” under that section.  From there, just post whenever you do what you’ve done and it’s easy to search through the years to see how you’ve improved.  You can also use the “subscribed threads” feature to follow OTHER members of CFCC such as: Angie Marfisi, Coach Liz Edmonds, Reid Hurley, Original CFCCer Dave Lishego, Tara Garlinghouse, Todd Lane (in Ireland!), Melanie Lane (in Ireland!), Hunter Blackmore, David Wisniewski, Eileen Horgan, Rachel Miller, Jonah Detofsky, Shana McCarron, Meghan Ramos, Arrus Farmer, Rachel Baratz, Karis Yusavitz, Coach Sammy, Tony Kas (in Texas!), Jpap, and Coach Erin (moi!)  If you start a log – let me know!  I will gladly check it out when I can and also post it on a page I’m working on that has a list of CFCC logs – keeping track of where you’ve been is not only convenient for training purposes but also for encouragement on days when you’re not getting where you want to go as quickly as you would like!  No matter HOW you log – you SHOULD be logging!

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.
ADVANCED CLASS at 6pm.

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ADVANCED CLASS:

MOVEMENT PREP: Coach’s Choice, 15 minutes.
SKILL WORK: The Muscle-Up, use the cage if rings are still not hung at this point, it will not be in use. Use a strict muscle-up if you are scared of the pull-up bar – or if you are lucky, and tall. Otherwise, feel free to use this time to work up to a max triple on the ring dip.
METABOLIC CONDITIONING:

From the mainpage: http://www.crossfit.com/mt-archive2/008323.html

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

95lbs. for women on the C and J. If no, muscle-ups, use a ring dip.
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CONDITIONING:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coach’s Choice, 2 minutes.
METABOLIC CONDITIONING: the CFE WOD for tomorrow: Row: 4x500m, rest 3:00 mins between each repeat – after all this, for every second off of your best time, complete strict pullups (pronated grip). Example: if your best time is 1:52 and my worst was 2:12, I’d complete 20 strict pull-ups before leaving.

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GYMNASTICS: 

SELF-MYOFASCIAL RELEASE: lax ball shoulders, 2 minutes; lax ball hip flexors, 2 minutes
MOBILITY: band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 seconds of cat stretch, 10 seconds of wrist stretch, 5 straddle seated leg-lifts, 5 piked seated leg lifts, 10 arm swings, 10 hip swings, 10 leg swings
POSTURE & STABILITY: hollow hold, 1 minute
SKILL #1: single-arm handstand
SKILL #2: pistol
METABOLIC CONDITIONING:
For Time:
20 handstand thigh slaps (10 each side)
20 rolling pistols (10 each side)
20 knees-to-elbows
15 handstand thigh slaps
15 rolling pistols
15 knees-to-elbows
10 handstand thigh slaps
10 rolling pistols
10 knees-to-elbows
5 handstand thigh slaps
5 rolling pistols
5 knees-to-elbows

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WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/High Hamstring, 2 minutes. Lax Ball Shoulders, 2 minutes.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Single Arm Snatch, 5 minutes to try multiple implements/loads to see which one you’d like to use for the metcon later. The Kettlebell Snatch will not be taught but if you have used it before and would prefer it for the metcon you may use it.
STRENGTH: Snatch, work up to a peak of 1. For those who have not been Snatching throughout the cycle, Overhead Squatting or Snatch Balancing may be used.
*** the 6am and 7am classes must take place entirely in the Oly Area ***
METABOLIC CONDITIONING: 5 rounds of: 30 seconds of Single Arm Snatch, Weak Arm. 30 seconds of Single Arm Snatch, Strong Arm. 30 seconds of rest. Pick your load and implement (kettlebell, dumbbell, barbell, etc.) Your score is your total number of reps.

A little reminder.  You have to want it.

(Ignore the poor range of motion)

[youtube=http://www.youtube.com/watch?v=lsSC2vx7zFQ]

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