Workout of the Day: Monday, 5.19.14

Below, some things never change. Below is Paul Buono – one of our Regionals Team members – post “Fight Gone Bad” in 2012. This workout is brutal regardless of who you are and how long you have been doing CrossFit. Paul’s drive to be the best has brought him to where he is – one of the highest ranking athletes in our region in spite of a shoulder injury that has taught him a lot about discipline, patience, and what it means to train smart. Paul’s positive attitude (and his Mom) have been a huge part of what has created CFCC’s Regionals Team this year, and for that, I am grateful.  I am also so excited to see Paul perform well!

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Take a look at the week ahead!  CFCC is off to Regionals THIS THURSDAY and we have done our very best to provide you with quality coaching while we are gone.

You will see Shana and Cait (our coaching apprentices) on Thursday evening, Justin McClintock (who was a CrossFit Coach BEFORE he was a member of CFCC elsewhere) on Friday AM, and Grog (who we all know and love from his days at CFCC) will be taking care of Friday PM classes. There are also TWO Open Gym sessions this coming weekend on Saturday and Sunday from 9a-12pm.  ALSO, please note the permanent-for-the-summer addition of MORE Intro to Olympic Lifting classes throughout the week (Tuesdays and Thursdays at 430-6pm and Fridays, 12-130pm). We hope this schedule works well for all of you but apologize for any inconvenience it causes you!

Hopefully, it’ll all be made worthwhile after a weekend of community and competition at REGIONALS! 


MOVEMENT PREP: Lax Ball Serratus, 1 minute per side. Banded Lat Stretch, 1 minute per side. Then, 3-minute Shoulder Warm-up: 10 Face Pulls + External Rotation, Internal Rotations (5 slow per side), Retractions (10), Retractions plus Extension (10), Ts (10), Scapular Press – keep scapula retracted! (10 reps), Postural Correction (10), Face Pulls (10), Posterior Flyes (10).
STRENGTH: EMOM for 8 minutes: a set of 3-5 strict pull-ups. Add load where possible. Build up or down in load as you go along.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Post number of pull-ups completed for each round AND total number of pull-ups.

Previous “Nicole” times.

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