Workout of the Day, 3/31/13

INTRO to OLY, with Jim, at 9am and 12pm.

HYBRID/ADVANCED OLY, with Jim, 10-12pm and 2-4pm.

STRONGMAN, with Tim, at 11am.

CROGA, with Tim, at 12pm.

BENCHMARK WOD, with Tim, at 1pm.



MOVEMENT PREP: Coach’s Choice, 10 minutes.


“G.I. Jane” with a 10 minute cap.

100 Burpee Pull-ups for time.

*use extra plates under the bar to be able to jump the top of the pull-up – but this workout as prescribed is using bar that is AT LEAST a fully extended arm’s length above you*


Wrist Stretches, 1 minute on each wrist.
Band Pec Stretch, Band Overhead Stretch, 1 minute on each side, with each stretch.
German Hang, accumulate 1 minute in this position.

Below, the gymnastics class from Friday worked on kipping handstand push-ups. This is a skill which is most useful in metcons where your shoulders are fatigued from other movements or from prior workouts.  This skill is also used as a method of introducing aerobic intensity to what would otherwise be a much more strength-dominant and fatiguing movement.  It all starts with the tripod you see the class practicing off the wall.  This simple drill allows for the degree of proprioception you will need to flex and extend your hip in a way which helps the pressing portion of this movement. On Friday, Arianna, Miele, Avery, and Kate all got their first handstand push-ups AND a number of other participants actively got better at lowering with good elbow and shoulder positioning and kicking up to their handstands.  This is what Gymnastics at CFCC is all about!  A new program of Specialized Classes will be announced this week!


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