Workout of the Day: Tuesday, 5.7.13

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

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

GYMNASTICS, with Rach at 6am, and with Danny at 530pm and 630pm.

SQUATTING ONLY, with Danny, at 430pm.

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm.

The Next Nutrition Seminar is posted for sign-up on MINDBODY (under “seminars”) – sign up especially if you are new to CFCC and wondering what our stance is on nutrition and/or you’d like to participate in the next BCCC!

Don’t forget: Sign up for the CrossFit Total! (under “Seminars”)

TOTAL TIP of the DAY: Begin with the end in mind.  If you feel like you KNOW the numbers that you would like to hit while you are at the CrossFit Total, tell a Coach!  Telling a Coach doesn’t guarantee that they’ll happen (whoaaaa would that be cool), but it does mean that your weight jumps can be adjusted appropriately to allow for better chances at a particular number.  Come to the Total having SOME idea of what you’d like to do and you’ll definitely get more out of the hour and a half!

Below, a picture from the VERY FIRST CrossFit Total in CFCC’s first space!  Do you recognize the characters?  Also, as an aside: Coach Rachel would be yelling at herself here, “Knees out! Knees out!”. Photo courtesy of Mike Mackintosh.

Screen Shot 2013-05-04 at 1.55.22 PM


MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. 10 reps of each: Hollow Rocks, Superman Rocks, Hollow Rock to Superman Roll.
ACTIVATION: The Free-standing Handstand – levels of practice:
1. Can’t kick up? Practice just that!
2. Can kick up but scared to come away from the wall? Practice kicking up with precision and slowing pulling further and further away from the wall.
3. Can kick up but can’t quite get it perfect every time? Aim for the perfect free-standing handstand.
STRENGTH: ALL LEVELS: Press, up to 85% of your best press in THIS cycle. Then, repeat for singles three times (so that you’ve done a total of 3 reps at 85%). Think of each one of these as one of your three attempts for the Total. Move the load with the same speed and intention you would then, and stop if any reps are slow at all.
Tabata Wallball (20/14)

Stimulus: an all out effort. If you have a previous best, check your numbers to give yourself an idea of what to shoot for.

Scenes from the CrossFit Total, Jennifer Asinugo’s first deadlift over 300lbs. (305lbs.):

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