Wednesday, 5/16/12

Summer Camp – Campfires, All the Seminars you could want on ALL THE TOPICS you care about, FRIENDS, WODs, a Decathlon (!!!), Pig Roast, Open “Bar”, All your food provided, and a whole host of other AWESOME things in just ONE weekend – seriously, WHY are you not going?  Sign up to attend today!  This will be an event for the AGES.

Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude.Thomas Jefferson  Need to fix your attitude? Annie’s Mindset for Success Seminar is happening THIS Sunday afternoon and just might be the remedy you need.  Sign up today!

HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.

Row 4x750m TT, work:rest 1:3
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm.

WEDNESDAY GYMNASTICS
SMR: Foam roll T-spine, 5 minutes
MOBILITY: Band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 cat camels, 10 wrist rocks each way, 10 hollow rocks, 10 superman rocks, 10 hip swings, 10 arm circles
SKILL #1: tuck/straddle/pike-up to handstand
SKILL #2: bridge work
MET-CON: 5 rounds for time:
5 touch-and-go’s
7 bridge-ups
9 v-ups

Only the Strong Survive – Lift to Live Long and Well.

Rich Froning, the male winner of the CrossFit Games last year during a pullup completed after a swim in the Pacific (also part of the same event). CrossFit Swimming WODs are LOTS of fun and MAY show up for CFCC this summer!

This is a series that’s been posted on the CrossFit.com site – have thoughts? Post them to comments. Just make sure you watch the WHOLE thing. :)

[youtube=http://www.youtube.com/watch?v=XD5axAX9U78]

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WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
METABOLIC CONDITIONING:
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.
*Each one of the movements above can and should be scaled as needed to keep you moving quickly through this workout (lower the box jump height, scale to L-raises or knee tucks, and lower the load for the swing or use a Russian variation of the swing if you haven’t mastered the American version yet).

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