January 2014

Saturday, January 4th

Alan in a perfect overhead squat.

 

NUTRITION SEMINAR TODAY AT 10AM - bring a notebook! 

 

Strength

Deadlift

3-3-3-3-3

 

 

Metcon

in teams of 3 complete

21-15-9 (stadium style)

  • Goblet Squat
  • Row (cal)
  • Burpees
  • KBs
  • Weighted Sit Ups

 

Post load and time to comments.

 

RESOURCES/ARTICLES

The History of Tabata via CF Football

5 Unhealthy Foods Advocated by the Mainstream Media 

 

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Friday, January 3rd

 

Friday AM Classes are cancelled. PM schedule is still on. Check back here and our Facebook page for updates throughout the day. 

 

REMINDERS

Nutrition Seminar and Whole Life Challenge information session tomorrow at 10AM

 

Skill 

Handstand Practice

See if you can get a free standing handstand.

 

Metcon

AMRAP

2 minutes per movement, *Rest 2 minutes between each movement*

  • Push ups
  • Sit ups
  • KBs

then..

1 minute per movement, *Rest 1 minute between each movement*

  • Push ups
  • Sit Ups
  • KBs

 

Post total reps to comments.

 

RESOURCES/ARTICLES

Amy Cuddy: Your Body Language Shapes Who You Are - TED Talk

Way Down in the Hole via CF Journal (Donny Shankle)

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Thursday, January 2nd

*SCHEDULE UPDATE*

This evenings 5:30PM and 6:30PM classes are still on. There is NO 7:30PM class tonight. We will update Facebook and our webpage regarding any changes for tomorrow.

REMINDERS

  • Nutrition Seminar and Whole Life Challenge Info Session this Saturday at 10AM. Open to everyone
  • Skills Clinic: Double Unders - Sunday, January 19th at 10AM

 

Strength

Back squats

2-2-2-2-2-2-2

 

Metcon

12 minutes OMEM (on the minute every minute)

Even - 6 Thrusters

Odd - 100M Row

 

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RESOURCES/ARTICLES

 I Lost My Technique and Now I'm Upset via Catalyst Athletics

Coffee: The Greatist Addiction Ever (youtube)
 

 

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Wednesday, January 1st

CLASSES TODAY - NEW YEAR'S DAY

10AM and 11AM

 

Strength

Pull ups

3 sets max reps 

*3 minutes rest btw rounds*

 

 

Metcon

For time: "Wally Sucks" (partner WOD)

150 Burpee Box Jumps/(burpee step up/down)

 

Post max reps and time to comments.

 

RESOURCES/ARTICLES

Declaration of Fitness in CrossFit via CF Delaware Valley

Nutrition: Zone Diet via CF Journal *We'll be discussing this on Saturday's 10am Nutrition talk*

 

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