Wednesday, 9/19/12

It’s Day 3 of Peak Week!  Got PRs?  POST ‘EM!

Remember, this Sunday, 9/23, is CFCC’s first EVER in-house USA Weightlifting sanctioned meet!  ALL CLASSES WILL BE CANCELLED ON THIS DAY. Don’t miss the hookgrip Classic!  Sign up here to spectate!
REINVENT YOUR RUN, our FREE 5-week series for Endurance Sports continues tonight at 730pm!  Bring a friend and come check it out! Sign up here to save your spot.

The topic covered tonight will be SELF-MYOFASCIAL RELEASE: What do you do to make your running better? Run more? Around here, we believe your training is only as good as your recovery. If you’ve finished a heavy season of marathon or tri-training only to wish that you could afford your own personal masseuse – this session is for you. We’ll examine how some cheap tools and simple techniques can completely change your flexibility and, by extension, your times.

CROSSFIT ENDURANCE (Running) with Liz, 630am-7am.

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

Thomas Floor Pressin’

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball, 3 minutes.

DYNAMIC WARM-UP: Roughly 30 seconds of each: Cat Camel, Heel Pressdowns, Spiderman Steps, Adductor Mobs, Squat to Stands, Leg Swings.

ACTIVATION: Broad Jumps, 5 attempts – record your best.

STRENGTH: Conventional Deadlift, up to a peak of 1.  If you can, try to record your jumps so that you can be ready for the CrossFit Total (you’ll take similar jumps on this day, or, if these jumps don’t end up making sense, you’ll take slightly different ones!)

METABOLIC CONDITIONING: Time Trial, Row 1k.

 “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”  - Martin Luther King, Jr.

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