Workout of the Day: Monday, 5.6.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm.

INTRO to OLY, with Jim, 5pm and 6pm.

STRONGMAN, with Tim, 530pm.

ROWING, with Greg, 430pm and 630pm.

RUNNING, with Ave, 630pm and 730pm.

FOUNDATIONS, with Greg, 730pm.

The week of the CrossFit Total is upon us!  If you haven’t yet – please make sure you sign up under “Seminars” for a time slot.  If you’re not sure that you’d like to take part in the event as an athlete, please come by and spectate!  We’ll have an area set aside for spectators AND for EVERYONE, we’ll have drinks set out.

TOTAL TIP OF THE DAY: Start practicing your heaviest deadlifts by imagining receiving a down-signal at the top.  A Coach will call your lifts “good” and motion for you to drop your bar from the top.  This is how you will know the whole lift, including a thorough lockout, is completely finished.  Dropping your bar before you’ve received this signal is (very sadly) grounds for a no-rep!

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In addition to this, please bring some cash for donation at our bake sale table.  Amanda Strouse (of 430pm fame) recently had a step-brother pass away in a Marine training exercise in Nevada.  The family of the Marine has decided to start a Scholarship Fund in his honor and all proceeds from the bake sale will go towards the fund.

(Amanda is the one pointing at the earring in this photo of multiple photo bombs).

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Break up into teams and complete: 60ft. each of: Samson Stretch Walks, Spider-Man Walks (elbow to floor), Duck Walks.

SKILL WORK: The American Kettlebell Swing

STRENGTH: ALL LEVELS: Back Squat, up to a 85% of your best back squat IN THIS CYCLE for a single. Aim to repeat this for a single at least 2 more times (so you will have completed 3 reps at 85% total). Think of each one of these as one of your three attempts for the Total. Move the load with the same speed and intention you would then, and stop if any reps are slow at all.

CONDITIONING:
ALL LEVELS:
“Cannonball”
21-18-15-12-9-6-3
Unbroken American Kettlebell Swings (70, 53)

Stimulus: scale the load to allow for unbroken sets across without failure. This should be intense but it should take under 10 minutes with something that “feels heavy” and under 8 minutes at best. There will be no cap, but athletes may choose to cap their workouts if they go beyond this optimal end time.

The CrossFit Total, October 2012 from CrossfitCC on Vimeo.

This is an event we do twice a year at CrossFit Center City: once in the Spring, and once in the Fall. We complete the “CrossFit Total” which includes working up to a max in 3 lifts: the Conventional Deadlift, Back Squat, and Military Press and recording the best of three chances at each of the three lifts in one comprehensize “CrossFit Total”. It also happens to be our Halloween Party in the Fall.

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