Workout of the Day: Monday, 6.24.13

SPECIAL NOTES for this week:

1. One more nod to the LBC Classic.

Many thanks again for those of you who helped out with the Liberty Barbell Classic this past weekend, and CONGRATS to all who competed for your hard-earned lifts!


Remember, on the 4th of July all classes will be cancelled save ONE that we will be completing OUTSIDE at 10am.  This WOD will include Barbells, Teams, and LOTS of fun.  Don’t miss it!

3. PROM (EGADS) is this Saturday, from 7-11pm.

We are seriously pulling out all the stops… don’t be afraid of coming even if you don’t know anyone else at CFCC yet – this event is a serious but silly nod to the amazing community of athletes here.  The only thing we ask is that you come as you are, and if you’re up for it… please bring anything YOU’D like to drink and desserts YOU’D like to eat – we’re providing some beer/cider/wine/cocktails and some pretty ballin’ food.

4. Competing at CFCC

For those of you who missed the competitor’s meeting, notes will be posted tomorrow afternoon!  Hang tight, I promise they’re coming in the form of a blog post.

5. And finally, the BCCC is ending THIS week!

Measurement times for this week will be posted soon!  The performance test (AMRAP in 3 minutes of Burpees) will be part of the programming on Tuesday and Thursday of this week, but you can also complete this test on your own if you’d like.  Hang in there, friends!  You’re almost to the end!

Coach Ave swings for a ring in Washington Square Park (we were trying to set up an even sweeter shot of her doing a muscle-up but it didn’t quite pan out!)



MOVEMENT PREP: Foam Roll or Lax Ball as Needed, 5 minutes. Complete 3 rounds of each: 5 Cat Camels, 5 Bird-Dogs, 5 Single Leg Deadlifts (on each leg) – focus on transferring the same lumbar (lower back) stability you have in the cat camels to the bird-dogs and then to the single leg deadlifts.
SKILL WORK: The Rope Climb: Legless, “S” Technique, and “J” Technique.
STRENGTH: Back Squat, up to a peak set of 2.
CONDITIONING: AMRAP in 10 minutes of: 1 Legless Rope Climb OR 2 Rope Climbs (Legless is rx’d), 10 Single Leg Deadlifts per side (NOT alternated, so you will do all 10 reps on one leg, and then switch). The load for the deadlifts is rx’d at 24/16kg but dumbbells to about the shin level may also be used.

Below: Shana and Cassie doing what we do at PROM. :)  Coach Cassie (and Coach Record) co-own an awesome business called Trap Door Athletics together that runs an incredible Summer Camp built to test your CrossFit-ness outside of the box.  They are raffling off a free month of CFCC for ANYONE that signs up for Summer Camp this evening!


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