Tuesday, 8/14/12

HYBRID OLY, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 9-11am and 730-930pm.
CROGA with Tim, 6pm.
INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm.

Should you consume caffeine before a workout?

How does coffee affect insulin levels? – read: affect your WAISTLINE.

Wanna learn to cook things that actually taste good and are good for you?  Come meet the author of WELL FED, a book that exemplifies this, AT CFCC on August 30th, 630-830pm.  There will be fun snacks and some talk about how a change in diet created a change in a truly inspirational woman’s life.  Come join us! REGISTER for FREE here.

Kevin and Lauren, showing why pull-ups are important. :)

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

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: 2 minutes of: 3 reps Scap Push-ups, 5 second wide-grip pronated Scap Pull-ups on bar, 5 second supinated grip of the same, 4 Jumping Lunges (jump a total of 4 times), Arm Swings as needed.

STRENGTH: Pronated Grip Pull-up, up to a peak of 2.

METABOLIC CONDITIONING:

Every minute on the minute, for 12 minutes:

Attempt your peak of 3 pull-up (choose from the two previous weeks) for one rep.

Then complete, men: 10 push-ups, women: 5 push-ups, followed by 10 jumping lunges (10 total jumps) 

For every round in which you do not complete the total amount of work, you get a point.  Your score is your total number of points. 

*if you must, ask a Coach to estimate a 3-rep max for you.

If you have consistent muscle-ups you may also complete:

AMRAP in 12 minutes of “Nate” – 2 Muscle-ups, 4 HSPU, 8 Kettlebell Swings (2/1.5)

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