Workout of the Day, 2.21.13

ROWING with Ave, at 8am and 530pm.

HYBRID/ADVANCED OLY, with Jim, at 330-530pm, 530-730pm, and 730-930pm.

RUNNING with Ave, at 630pm.

FOUNDATIONS, with Tim, at 730pm.

Live announcements for the Open WODs this year!

There’s still time to sign up to participate in the CrossFit Open at CFCC – sign up today! If you don’t understand what this is all about – ask a Coach OR, any of the following people who are already on the team!

The Biggest Obstacle to Perfect Health – from Chris Kresser.

Why your coaches might be moving your squat stance in, and a few other great pieces of training info.

JPap, during the drills for the Snatch on Tuesday.



MOVEMENT PREP: Lax Ball Glutes, Hip Flexors, 4 minutes. Lax Ball Pecs on floor, 1 minute per side. Overhead Walking Lunges and Ring Push-ups (set up for the metcon and review the movements) – 5 minutes.

SKILL WORK: Review the Split Jerk.

STRENGTH: Split Jerk, up to a peak of 2.


45 seconds on/15 seconds off at each station, for 4 rounds:

Ring Push-ups

Overhead Walking Lunges (45/25)

Strict Pull-up

Your score is your combined number of reps, but record each round.


Ramsey at the top of her pull-up on weighted pull-up day!

Some thoughts on the split jerk.

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