SIGN UP FOR SUMMER CAMP! OR to get a taste of Summer Camp – come out to LOVE Park at 630pm for a FLASH MOB workout featuring all your favorite CFCCers – the 530, 630, and 730pm REGULAR classes are cancelled in lieu of this. Don’t miss it! Your ratty old Facebook profile will thank you! ;)
CONDITIONING with Tim at 630am.
HYBRID OLY with Erin at 7-9am and with 530-730pm with Jim.
ADVANCED OLY with Jim from 9-11am and from 730-930pm.
INTRO to OLY with Jim from 1130am – 1pm.
CROGA with Tim at 630pm.
FOR OUR HYBRID OLY PEOPLE:[youtube=http://www.youtube.com/watch?v=nw9k086aXLk&t=1m17s]
MOBILITY for POSITION: Varying grip hangs and pulls (try wide grip, close grip, supinated, pronated, inverted, etc. in as many variations as you can), for 5 minutes. If you can’t hang, prop your feet up on a box. If you can hang and need a little more, try pulling a bit in these positions (like the beginning of a pull-up). Partner Assisted Bar Extension. Be gentle! Make sure your hands are on your partner’s shoulder blades! As in this picture. Wrist Stretches, 1 minute.
POSTURE AND STABILITY: Hollow Rocks, 30 seconds. The Wall Assisted Handstand, hold for 30 seconds.
SKILL WORK: The Freestanding Handstand – in prep for the Handstand Walk which we are not learning today but will go over next week.
Step 1: Learn to face the wall in your handstand and roll out.
Step 2: Learn to kick up against the wall.
Step 3: Use a spot, or two, if you’re new to this to find and feel the position.
Step 4: Using your spot, feel the lean of the handstand walk.
Step 6: Learn how to use a wall so you can practice the lean of the handstand walk.
METABOLIC CONDITIONING: AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups
RESETTING THE POSITION: Wall Assisted Straddle, 2 minutes.