Workout of the Day, 2/17/13

INTRO TO OLY, with Sammy, at 9am, with Erin, at 12pm (one spot open!)

HYBRID/ADVANCED OLY, with Sammy, 10-12pm, with Erin, 2-4pm.

STRONGMAN, with Timbo Slice, at 11am.

CROGA, with Tim, at 12pm.

BENCHMARK WOD, with Tim, at 1pm.

Dexter (below) is competing at Junior National’s today for Liberty Barbell Club.  Watch the live-feed here to see him lift!


You may kip during the workout today, but here’s some food for thought about how you should think about your strict reps, and standards in general:

“A pull-up is done on a horizontal bar without your feet touching the earth. You start with absolutely straight arms and pull until your chin can rest on the top of the bar. Be as strict as possible. Why? Because no one gives a damn about how many pull-ups you can do. There’s no professional league, no Olympic gold medal, nor any celebrity endorsements. It’s a “measurement.” So don’t cheat and turn this into some kind of dance move, just use your arms and back.” – Dan John.




MOVEMENT PREP: Coach’s Choice, 10-15 minutes.


Previous times we have done “Cindy”


AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

*Each athlete will be NO-REPPED by the Coach at least once during “Cindy” regardless of whether or not a rep was good… you will required to repeat this rep.  Why? Because every Thursday starting March 7, 2013 – you will be completing a JUDGED workout, and you should know what this is like!

We will be doing the CrossFit Open WODs in our regular classes after this current cycle is over – by signing up here you can venture to compare your scores to a wide-range of people around the world.  Over 50 people at CFCC will be participating – if you even think that you might want to do this a LITTLE bit – sign up!  You won’t regret it!
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