Workout of the Day: Saturday, 6.1.13

HYBRID/ADVANCED with Jim, 9-11am and 1-3pm.

OLY BASICS, with Jim, Chris, and Erin, 11-1230pm.

WORKOUT OF THE DAY, with Chris and Erin, 9am.

SQUATTING ONLY, with Chris and Erin, 10am.

We’re going to Reading Terminal at 8am today!  Come with us and check out all the details here.

If you haven’t already, make sure you join the CFCC Eats group for BCCC support and for all kinds of helpful recipes, discussions, and other interactions on a moment-to-moment basis.  We can’t get any better than all the input that you all provide for each other!  Look to Greg and Meg for more specific guidance on the BCCC within the group.

Two different options for rope climb technique: rope climb technique


MOVEMENT PREP: General Foam Roll, 5 minutes. 5 reps per side: Yoga Push-ups, Glute Bridge plus Overhead Reach, Lying Foam Roll Supported External Rotation. Row 20 calories.

SKILL WORK #1: The Kipping Handstand Push-up

SKILL WORK #2: Rope Climbs



For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

From this day on the mainsite.

For all KINDS of rope climbing progressions, check out this SERIES of videos from Naka Athletic’s Carl Paoli!  Still a bit mystified?  Don’t forget that a Personal Training session is ALWAYS an awesome way to get one-on-one translation of any movements that seem like a sticking point to you in your training.
Also from Carl, a little kipping HSPU review:

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