Workout of the Day: Tuesday, 5.28.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm.

INTRO to OLY, with Jim, 5pm and 6pm.

SQUATTING ONLY, with Danny, 430pm.

GYMNASTICS, with Danny, 530pm and 630pm.

ROWING, with Greg, at 630pm.

Below, Krista and Theresa muse over their possible BCCC winnings (the pot total from LAST season’s BCCC was $1200!!!).

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THE BODY COMPOSITION CHANGE CHALLENGE (BCCC) STARTS THIS WEEK!

Check out PREVIOUS BCCC winners.

Measurements are being taken at the following times:

Tuesday, 5/28
7-9-ish AM – Meg
4:30-6:30 Greg, 7:30-8:30 Erin

Wednesday, 5/29
1-2 Meg
5-8 Meg

If you absolutely cannot make it during any of these times, please let Meg (meg@crossfitcc.com) know and she will try to make a time for you work.  Remember though, past this Thursday there’s really not much we can do – the challenge starts the MOMENT you’re measured :)

A view of “Murph” from the Oly area. Photo courtesy of Jordan Klein. Thanks, Klein!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as Needed, 5 minutes. Spiderman Stretch Variation, 1 minute each side. Pec Roll, 1 minute each side. Hang Snatch Drills, 5 reps of each: Back Squat, Snatch Push Press, Overhead Squat, Muscle Snatch, High Hang Snatch, Hang Snatch.
POWER: Every 30 seconds for 7 minutes of: The Hang Power Snatch: Pick your starting load, and grab a few plates to go up if you need to – go up or down as needed but complete 2 reps on the minute every 30 seconds for 7 minutes.
STRENGTH: Back Squat, up to a peak of 3 in about 15-20 minutes.
BUY-OUT: AMRAP in 3 minutes of: Burpees.

*For those of you signed up for the BCCC remember that this “Buy-Out” is your official performance test for the beginning and end of the BCCC, it’s just as important to get an accurate number here as it is to measure your waist appropriately.  If you can’t come in to do the test today, you can record your number at home or be sure to come on Thursday, when we will test this again.

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