Workout of the Day: Saturday, 4.27.13
HYBRID/ADVANCED OLY, with Jim, 9-11am and 1-3pm.
WORKOUT OF THE DAY, with Chris, 9am and 2pm.
SQUATTING ONLY, with Tim and Chris, 10am.
OLY BASICS, with Jim and Chris, 11-1230pm.
BEACH SEASON, with Chris, at 1pm.
Antonio, coming up from the very bottom of a beautiful back squat. His spine looks solid here, his knees are out, and JUST at the point of pushing you can see him starting to exhale. Funnily enough, this was a set of 3 heavy reps and even though it was heavy, Antonio’s form still looked ROCK SOLID, but just a little slower. Your form should look NO different for every SINGLE one of those wallballs today (except you won’t be chucking a bar off your back at the wall :)) – strength anywhere is strength everywhere – the ability to perform your metcons with near-to-perfect form not only protects you from injury, but it also translates to better force production and nerve-recruitment for all the other movements we do here at CFCC! If 50 Wallballs seems SUPER overwhelming today, ask your coach to hold you to a perfect form standard with less reps – we are ALWAYS happy to scale in this way!
THE CROSSFIT TOTAL is EXACTLY 2 weeks AWAY! Have you signed up yet??? Head to “Seminars” under Mindbody to do so!
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam Roll – IT Bands, 20 passes. T-Spine, 20 passes. Serratus/Lat, 10 passes each. Quads, 10 passes each. Adductors, 10 passes each.
SKILL WORK: The Snatch (hang variations for newer members, from the floor for people who have been here a while).
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14 pound ball
*20 minute time cap.