Wednesday, 11/2/11

At Fall Ball we will have a drawing for two FREE slots for the Olympic Weightlifting cycle (you would be entering the cycle a week late – so you’d get 5 weeks of Olympic Weightlifting). The slots will be for the hours of 4-6pm on Monday, Tuesday, Thursday, and corresponding hours in the morning on Saturday (or Sunday as a make-up day). If you’d like to the chance to win one of these slots and you ARE a member of CFCC, attend Fall Ball to enter your name!

Sign up for Advance classes and Battle of the Bands at the front of the gym!

CROSSFIT ENDURANCE at 530pm with Liz:

Wanna refine your rowing? CFE takes a turn toward rowing in the winter months – come in to hone your skills and perfect your “metcon”!

9×1 min on, 1 min off

The regular CrossFit sessions tomorrow will be coached by Chris in the morning and noon, Liz at 430pm, and TEAM TIM AND JIM at 530pm and 630pm. GO TEAM!

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: 15-12-9-6-3 reps of: Front Squat (135/95)/Toes to Bar – 15 minute cap.

If you can’t clean the rx’d load, you can’t use it for the metcon. Use a weight you can confidently clean…and then make sure you learn to clean in Intro to Olympic Weightlifting this Sunday from 10am-1130am.

The video below is from the founder of CrossFit, Greg Glassman: We’ve all been there – and if you haven’t tried it lately… try doing a metcon alone – we’re all here to push each other, we all make this gym better – if you’re not here, you’re not just shorting yourself, you’re shorting this team!

[youtube=http://www.youtube.com/watch?v=EJhV3WUVn5g&feature=channel_video_title]

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
SKILL: The Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 3 Kettlebell Swings, 3 Toes to Bar, 3 Jump Squats

The real glory is being knocked to your knees and then coming back. That’s real glory. — Vince Lombardi

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