Workout of the Day: Sunday, 5.26.13

BENCHMARK, with Cassie and Record at 9am.

HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm.

CROGA, with Tim, at 10am.

SQUATTING ONLY, with Cassie and Record, at 11am.

STRONGMAN, with Tim, at 11am.

INTRO to OLY, with Jim, 12pm and 1pm.

Important things to remember:

1. The BCCC begins this week! Measurements happen through the beginning of the week at the following times:

Tuesday, 5/28

7-9-ish AM – Meg

4:30-6:30, 7:30-8:30 Greg
Wednesday, 5/29
11-2 Meg
5-8 Meg
2. Remember that the BCCC is also a performance-based test this year – make sure you go on Tuesday to do the 3-minute burpee test after the WOD or do it on your own at some point this week to make sure you have a gauge for your progress in performance.
3. Tomorrow, we’ve got a truncated schedule.  One Oly session from 10-12pm and a BIG Workout of the Day (“Murph” – we do it once a year!) in honor of Memorial Day. After the WOD you and the rest of CFCC are asked/welcomed to come picnic and hang out in Washington Square Park for a bit. Bring your frisbee/soccerball/paddleball/pup/petturtle!
4. Lastly, don’t forget to make plans to attend Regionals if you are able and want to go!  The Facebook Event is here.
Below, is Walter who started with us a few months ago and is now manifesting some serious prowess in the overhead squat.  He gutted it out this time last week through “OHS-a-thon”… or, 100 Overhead Squats!  With form like this (look at that overhead position!) he would make an AMAZING Olympic Lifter.  I can’t wait to see where a full year of CrossFit gets him!



MOVEMENT PREP: General Foam Roll – 5 minutes. German Hang, accumulate 1 minute in this position.  Band Overhead Stretch, 1 minute per side. Complete 10 Inverted Hand Push-ups.

ACTIVATION: Ring Support plus Turnout and Bottom Position of the Ring Dip, accumulate a minute in EACH position (banded or otherwise).

SKILL WORK: The Power Clean


“Power Elizabeth”

21-15-9 reps of:

Power Clean (135/95)

Ring Dips

*15 minute cap*

*Stimulus: If you are SUPER new to the power clean and a little apprehensive about taking the weight from the floor, a box jump is recommended instead of the barbell lift for the metcon.  Work with a bar during the skill work portion but feel free to opt for a box instead of a bar for the conditioning piece.

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