Workout of the Day, 4.8.13

Just a little note: I, Erin, am away for this week until next Monday on vacation (whew!) The schedule is still full of all kinds of options and our new schedule, complete with over 100 class options per week, officially begins next Monday, 4.5.13 – until then, the WOD will be posted early, and if you have any questions or concerns, please feel free to direct them to!  Lastly, please keep Reid away from the kettlebell handles. ;)

This is our INTERIM week between all of the Open Cray and the BIG gym build up to one of our favorite CFCC events… the CrossFit Total!  What is the CrossFit Total?  Check out this article, and take a look at the video below from our LAST Total in October.

For those of you looking forward to it, the programming for the new cycle will go as follows in basic format (set your schedules now!):

MONDAY: Back Squat



THURSDAY: Pull-up and a longer conditioning piece.

FRIDAY: A wild card, but fun things ONLY day!

In short, WHY do we Total?  To give the gym two points of the year where we remember how much of a priority strength is in the journey towards being as fit as we can be, and to celebrate our progress! As an aside, I know many of you are all very excited to get back to super specific strength-training after seeing how much the standard set out by the CrossFit Open depends on a solid foundation of strength.

The CrossFit Total, October 2012 from CrossfitCC on Vimeo.

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

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm.

Below, Farah and Stu in the bottom of what we call a prying squat.  It’s a great little mobilization that can be used to get newer or stiff squatters acclimated to the very bottom position of the squat.  The idea is that if you struggle with keeping the chest up in the back squat this is not ALWAYS due to weakness but is sometimes due to needing to spend some time without the fear of toppling over in the bottom of the squat.  So, what you can do in the gym between sets, before sets, or at home to try to work on your squat, is hang out there!  Get to the bottom in a great position: lower back flat, butt sat waaaaay back while still attempt to keep the chest as high as possible. Keep your weight in your heels and shift your knees out and drive your chest up even more as you kind of wiggle through the hip to create “room”.  This is “prying”!  Try it! If you get very used to this, you can always do the Advanced Version. (<—-seriously great video, watch it!).



MOVEMENT PREP: Lax Ball Pecs, 2 minutes each side. Foam Roll or Lax Ball Quads and Hip Flexors, 2 minutes each side. Wall Facing Quad Stretch PLUS extra emphasis on glute squeeze, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. For 3 minutes, as much time as you’d like to spend in 3 positions: Yoga-Push-up. Squat to Stand. Adductor Mobs.

SKILL WORK: How to get the bar from the floor on to your back for a back squat during a metcon.  Then, take 10-12 minutes to work up to a load and/or practice this skill.

CONDITIONING: Choose your load with the help of a coach and complete:

AMRAP in 20 minutes:

Back Squat, 20 reps

800m Run

The suggested load for most Advanced Athletes is 40-50% of your max Back Squat taken from the floor.  Also, during the Skill Work portion, feel free to work up to a heavy load in the Bear Complex.

Our real problem is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow. – Calvin Coolidge.

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