Friday, May 18, 2012

2012-05-106371Christie

Workout of the Day

Strength:
Front Squat
5-5-5-5-5
Rest 3 min between sets.  Start light and work up to a 5 rep max

Conditioning:
Front Squat/Toes to Bar Ladder
Do 1 FS & 1 TTB the 1st minute, 2 each the 2nd minute, 3 each the 3rd minute, and so on until you can't complete the full round within the minute.  Pick a weight about 80-90% of your 5 rep max.

Scaling: If your shoulder mobility does not permit racking the bar properly for front squats, come early, spend 15-20 minutes working on shoulder stretches & thoracic mobility, use lighter weights, and make sure you don't blow off the Rest/Recovery/Skill days in the future.  If you can't do Toes to Bar, do Knees to Elbow, if you can't do those, just give your best effort at them.

Reminder: Starting Monday, afternoon class times are 4:30, 5:30, 6:30 & 7:30 pm

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  • Leah P
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    For those not of FB:
    If you’re going to the Games (or even if you’re not) we are ordering LIMITED EDITION CFATL Games shirts!!! We want to be able to recognize our peeps out in Cali…. so they will be BRIGHT (trying for purple, if not, turquoise) – burnout tanks for ladies and 60/40 t-shirts for guys. If you want to guarantee you get one, please post here with YOUR SIZE & QUANTITY ONLY! I will only be ordering a few extras.
    Products:
    WOMEN
    http://www.nextlevelapparel.com/Prod-22-1-20-1/Burnout_Razor_Tank.htm
    MEN
    http://www.nextlevelapparel.com/Prod-24-1-30-2/mens-cvc-crew.htm
    Design:
    CFATL logo [on front]
    2012 Crossfit Games, Carson, CA [on back]
    Price: $25 (you can pay when they come in)
    50% of proceeds will be donated to the following (a friend of Bethanie’s):
    http://www.atcp.org/rylie
    The other 50% will go towards helping with travel expenses for the CFATL Games team.

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