Workout of the Day: Sunday, 5.12.13

9am Workout of the Day: Cassie and Rec

10am CROGA: Tim

11am SQUATTING ONLY: Cassie and Rec


(Oly as per usual)

Why are we proud?  Because we have the best gym members EVER.



MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Pec Roll, 1 minute per side. For 60ft: Inchworms, Spider-Man Steps (elbow to floor), Samson Stretch plus twist toward the front knee, High Knees, Butt Kicks, Side Shuffle, Karaoke, Broad Jumps.
SKILL WORK #1: The Kipping Pull-up
SKILL WORK #2: The Perfect Push-up (plus bands where necessary!)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*25 minute cap!Stimulus: so, let’s say that 100 pull-ups and push-ups is a REALLY big number for you. If you’re not sure what number to pick as far as a scale goes try this: complete as many pull-ups as you can on the SAME band (light band, average band, etc) for 7 minutes (record this number), then complete as many push-ups as you can in 7 minutes. If you finish 100 of either movement in the allotted time, move on! Elite athletes will finish “Angie” in 15 minutes… I know?! Right??

You guys are amazing!

Picture 14
Did you miss your chance to complete the CrossFit Total over the weekend?  Have you been training with the cycle the whole time through?  If so, you’ve got ONE MORE CHANCE to Total!  Surprise!  I, Erin, will make myself available if I hear from at least 3 of you by Monday morning at 9am.  I’ll be here to help you total Monday night, from 830pm til 930pm.  Be ready to start building up the squat by 830pm sharp! EMAIL ME AT ERIN@CROSSFITCC.COM before 9am on Monday to RESERVE a SPOT!

Next month’s Programming Template:

Monday: Bulgarian Split Squats, Rowing Skill Work and in Conditioning.
Tuesday: Snatch for Peak, Back Squat EMOM.
Wednesday: Pose Running Skill Work for Warm-up, Gymnastics Instruction, and in Conditioning.
Thursday: Clean, up to a peak. Front Squat EMOM.
Friday: Kettlebell and Dumbbell Skills and Conditioning Pieces.
Saturday: The plan is to have one shorter benchmark on this day that focuses on a skill not in this cycle. We will also be introducing a Mobility WOD only session (starts in June), and still have gymnastics, oly basics, and squatting.
Sunday: One less skill dominant WOD that is longer… and where possible we’ll be starting to try get to the area parks a bit more.

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