Workout of the Day, 4.13.13

A picture via Sunny of Barrett’s first Intro to Oly class!  There’s nothing to be afraid of back there – we promise!  With the new schedule there’s also many more opportunities to join in on the fun. :)  If you haven’t seen the changes to the new schedule, check them out here!

One of the biggest changes is that NOW a MUCH bigger class called “Oly Basics” will run on Saturdays.  The purpose of this class is to provide a basic overview of both of the Olympic Lifts (Snatch, Clean and Jerk) in an hour and a half long time period.  The coach-to-athlete ratio will still be kept very low, and the class itself will focus almost entirely on perfection of movement for these lifts.  From now on you’ll need to show attendance to 8 “Oly Basics” class if you’d like to attend “Intro to Oly” – we think this will provide an opportunity for many more of you to get a thorough and frequent review on the lifts AND will allow those who have the very specific attention of “Intro to Oly” to really get the most out of this attention.  You can of course always test out into the higher levels of CFCC’s competitive Olympic Weightlifting program.  If you have any questions about this, please just let us know!


Aaaaand, by way of a little contrast (picture courtesy of Jay Chen), I can STILL remember the first time Jay Chen showed up at an Oly class – it’s pretty funny to think NOW about how he started out – he could barely clean 135lbs. then, and just the other day he racked a near double bodyweight clean.  The thing that makes this kind of progress happen from my perspective as a coach is simple: you’ve got to keep at it even when it doesn’t feel right or perfect, AND you’ve got to have fun :)


HYBRID/ADVANCED with Jim, 9-11am and 12-2pm.

SQUATTING ONLY, with Chris, 10-11am.

BEACH SEASON, with Chris, 11-12pm.

CONDITIONING ONLY, with Chris, 12-1pm.


MOVEMENT PREP: Lax Ball Shoulders, 5 minutes.

SKILL WORK: Strict Muscle-up Review – practice for 10 minutes.

STRENGTH: Bench Press, 6 sets of 3.


7 Rounds for time of:

Strict Muscle-ups – accumulate 7 reps complete with the dip if possible.  If not, just the transition is fine.

Glute Ham Sit-ups – 7 Unbroken Reps

If you’d like to complete this with Muscle-ups (3 reps per round).


MOVEMENT PREP: Lax Ball and Foam Roll as needed, 10 minutes.

SKILL WORK: Spend 10-15 minutes with some strict muscle-up review.


6 Rounds for max reps of:

1 minute of: rowing for calories

1 minute of: double unders

1 minute of: burpees

1 minute of rest.

Your score is your total number of reps.

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