Workout of the Day: Saturday, 5.4.13

Best of luck to competitors in the East Coast Gold Classic and all of our Broad Street Runners!  We hope you are well rested and ready to set some PRs! What an AMAZING weekend for CFCC!

HYBRID/ADVANCED OLY: 9-11am, 1-3pm – (Jim)
OLY BASICS: 11-1230pm (Jim and Danny + help from Zoda)
WORKOUT OF THE DAY: 9am with Cassie, 2pm with Danny.
SQUATTING ONLY, with Danny and Cassie, at 10am.
BEACH SEASON (Cassie at 1pm)
GYMNASTICS, with Danny, at 1pm.

Interested in what Jack Korbutov’s (below) business, The Art of Medicine, is all about?  Check him out over at the South Street Spring Festival!  Starting at 12pm he’ll be out there talking about how his pharmacy can customize all kinds of pain-management and supplemental solutions for your CrossFit-ey needs.

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SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed, 5 minutes. Then, barbell to feet, 1 minute per side.
MOVEMENT PREP: Single Leg Squat Hold, 1 minute per side. Box Jump, spend 5 minutes working up to a peak of 2. Then, practice the double under for a few 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 minute per side.

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