Workout of the Day: Monday, 5.13.13


1. Our next Nutrition Seminar is happening this coming Saturday from 12-230pm.  Don’t miss it! Sign up on Mindbody under “Seminars”.

2. We’re still getting people together to cheer Record on at Regionals.  Check this Facebook event out for details.  Regionals is the weekend of June 7th.

3. Luke, Bova and Jan are leaving us for some really great life-expanding places.  UGH.  Come help us say goodbye to them here on Saturday night (thanks to Amber Baird for helping us set this up).

Picture 18

Remember, this is this month’s Programming Template:
Monday: Bulgarian Split Squats, Rowing Skill Work and in Conditioning.
Tuesday: Snatch for Peak, Back Squat EMOM.
Wednesday: When running is in the WOD, Pose Running Skill Work for Warm-up. Gymnastics Instruction as Strength Work, and Conditioning.
Thursday: Clean, up to a peak. Front Squat EMOM.
Friday: Kettlebell and Dumbbell Skills and Conditioning Pieces.
Saturday: The plan is to have one shorter benchmark on this day that focuses on a skill not in this cycle. We will also be introducing a Mobility WOD only session (starts in June), and still have gymnastics, oly basics, and squatting.
Sunday: One less skill dominant WOD that is longer… and where possible we’ll be starting to try get to the area parks a bit more.
I loved so many things about the Total but by far one of my favorites was getting the opportunity to watch all of you support each other.  This was the beginning of CFCC.  It’s what held it through it’s toughest times as a community.  And it is CERTAINLY what will continue to make us better at everything we do.


MOVEMENT PREP: Foam Roll, 5 minutes. Rowing Skill Work. Row 500m. If you are waiting for an erg, complete the mobility work.
MOBILITY: Lax Ball your Feet, Glutes, and QL. Spend time in the Wall Quad Stretch.
STRENGTH: Bulgarian Split Squat Skill Work: work up to a peak set of 5 on each leg under the supervision of a coach for about 15-20 minutes.
“Flight Simulator”
10-20-30-40-50-60-50-40-30-20-10 Double Unders for time. Each set should be unbroken.
*If you are really struggling with jump roping in general, try completing this with single unders only.
*If you are barely scraping by with double unders try this rep scheme: 5-10-15-20-25-20-15-10-5 OR, 1-2-3-4-5-6-7-6-5-4-3-2-1.
*15 minute cap.
Gastroc/ Soleus Stretch, 1 min.
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