Wednesday, 10/17/1

BCCCers – there is a small “afterparty” taking place in the Lounge at 630pm. Feel free to bring any/all clearly-labelled treats and celebrate your hard work!  Also, see the below for more details on the END of the BCCC!

RUNNING with Ave at 7am.

ONE HOUR OLY with Sammy at 12pm, 6pm, 7pm, 8pm.

ROWING with Ave at 530pm.

There is only ONE spot left for the CrossFit Total and we are going to have an AMAZING time.  Sign up here under “Seminars”!

The crew that won prizes from the last BCCC – come out to the Coaches Lounge at 630pm to schmooze and eat things you’re not supposed to at 630pm.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Lower Leg, Feet, 5 minutes.

DYNAMIC WARM-UP: For about a minute, cat camel… then if you are first to the row, row 300m – if you are not rowing then complete hip swings and leg swings.  If you are first to the row – get off the erg and complete hip swings and leg swings until everyone is through with rowing.

ACTIVATION: Broad Jump, 5 attempts at a peak.  Record your attempt on our Broad Jump sheets!

STRENGTH: Deadlift – work up to 75% of your best Deadlift and then complete: every other minute on the minute for 14 minutes – a single Deadlift at 75% – so, 7 total singles at 75% will be completed.  Directly after performing your Deadlift set you will Russian Kettlebell Swing a bell of YOUR choice 5 reps. You will do this for all 7 sets of singles.

• GET READY… this weekend will begin with your broad jump and then go: Deadlift, Back Squat, Press.  If you are looking for good results at the Total – don’t forget to start testing a nutritional strategy NOW (eat whatever you would normally feel best eating before training) and sleep as much as you can this week! For more details on what the CrossFit Total is, check out this video!

METABOLIC CONDITIONING:  1k Row, Time Trial.