There’s no class Tuesday due to the Inauguration, so how about taking some time to work on something that doesn’t really get covered in class?
You know stretching and flexibility is important. If you don’t do anything on your own, it’s time to start. Seeing as a sizable amount of CFDCers take some kind of yoga class, I thought this article + video from Crossfit Virtuosity would be useful. No worries non-yogis, this is friendly for us too.
The next link is an old site I use to visit to develop my own warm-up when I did workouts at my old apartment (which looked a lot like what Performance Menu does). Learn about the different types of stretching and then get a crap load of stretching ideas at Tricks Tutorial. (Be sure to go to step 3 for the stretches).
And since I mentioned it, here’s the Dynamic Range of Motion Warm-up from Catalyst Athletics/Performance Menu.
PVC Overhead Squats
Post time to comments.
Strength Work: The Overhead Squat
After some warm-up sets, load up the bar to 50% of your bodyweight and go for the man amount of reps in a single set.
With a partner, complete the following where DL = Deadlifts, CPU = clapping push-ups, and DU = Double Unders.
If you remember them, post your loads and time to comments.
You might have noticed a few changes to the blog. One, there’s a Nutrition 101 link. If anything is missing, please let me know and I’ll add it. Also, there’s a link to most of the CFDC metcon workouts we did in 2008 (at least since I started blogging) under the CFDC profile. If the link doesn’t work for you, please let me know. Finally, I would like to make an online whiteboard for CFDC. Nothing fancy (ie, spreadsheet), but in order for this to work I need information from YOU. Please post to comments:
Your BEST Fight Gone Bad score (This should help for some)
Max Back Squat (1RM)
Max Front Squat (1RM)
Max Deadlift (1RM)
Max Strict Press (1RM)
Non-stop (kipping) pull-ups
Max Deadhang pull-ups
Clean (& Jerk)
Thanks. Enjoy the festivities, stay safe, and see you in the gym Thursday.