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Monday 120206

Ricky Frausto Filed Under:
WOD
De-load Week

Mobility/Soft Tissue (30 minutes)

Squat Test - Stay in the squat for 5 minutes
OH Squat Hip Mobilizing (1:45 of video) - 1 min exploring/2 min belly over foot, each leg
Front foot elevated Couch Stretch - 2 min each leg
Calf Stretch (straight leg against wall) - 2 min each leg
Calf Stretch (bent leg against wall) - 2 min each leg
Squat Test - Stay in the squat for 5 minutes (Any Difference?)

Skill/Strength (15 minutes)

Snatch (sets across)

Every minute on the minute for 5 minutes, complete 2 full snatches. Coaches will help you pick your weight. This is a technique heavy session. Go very light and stay there for all sets.

Conditioning (5 minutes)

For time:
30 Double Push up Burpees

For the double push up burpee, the initial drop to the floor counts as the first push up, hand release, complete a second push up, also with a hand release, then follow through with the rest of the burpee. These are to be completed unbroken. Three minute cut-off.

Post all results to comments/Logwod.


What was the worst thing you eat last night? Meaning tasted the best but killed the gut? Let us know.

 Post to comments.
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Due to the weather, we cancelled the nutrition seminar. We are rescheduling it for this Saturday from 12PM to 1:30PM. All CFO members and immediate family are welcome at no charge. I've got some new stuff that I think you'll want to hear. I hope you can make it.

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9 Responses to "Monday 120206"

  1. Addi Says:
  2. Gluten-free choc chip cookies, flourless chocolate cake, and ice cream. Can't pick just one, as they all ganged up and kicked my ass. I had to lie down for a while to let it calm down.
  3. BC Says:
  4. I had everything that Addi had but it was the giant iced chocolate chip cookie that sent me over the edge and almost made me go the bathroom and pull the trigger. On the bright side my chili freaking epic.
  5. Allison H :) Says:
  6. hyvee chinese food with no rice. but man there is a secret in the sauce. not good. not good at all!!!!
  7. Ricky Frausto Says:
  8. http://clients.mindbodyonline.com/ws.asp?studioid=4860&stype=-8&sTG=25&sVT=36&sView=day&sTrn=100000001&sDate=2/11/2012


    If you wish to attend the nutrition seminar please copy and paste the above link into your browser. This will take you to MindBody where you can log in and sign up for free.

    Thanks so much.
  9. paul Says:
  10. Fun class today. the 5-min squat wasn't as bad as i thought it might be. the tops of my feet hurt most, and after about 3 min my middle back joined in.

    used 98 for snatches, and got through 24 burpees. disappointed in that, because both my pushups and burpees have been getting stronger lately. But my triceps just started burning around 15 reps.
  11. Shelley Says:
  12. 77# for snatch (did power snatch instead of full snatch) and got through 27 double pushup/burpees.

    Worked on muscle ups afterwards along with L sit holds and played around with some other stuff.
  13. Addi Says:
  14. BC, that chili was fantastic.

    Squat test was good - hadn't tried that out in a long time. Never made it past 2 min before. 5 min wasn't comfortable, but not terrible either. Calf stretch hurts so good. Need to do that one more often.

    87# for snatch - tried to focus on extension and making good contact. Felt pretty good!

    23 burpees. My pushups crapped out much earlier than I would have liked. Pushups and burpees are both weaknesses, but they've been getting much better lately. Just not a great day for them. I suspect last night's sugar binge may have had a hand in that...
  15. Paula Says:
  16. -The 5" squat was a lot tougher than I thought! It bothered my knees a bit, but walked it off. Calf stretch felt good. Never looked forward to snatches more than I did today! Ha!
    -Snatch- 43# - last few sets started to feel pretty good.
    -Pushup burpees- both strengths of mine- I probably will regret saying this, but I never really minded burpees and then throw pushups in there. Yeah! Finished in 2:1?.

    Addi, I'll do your pushups and burpees if you do my snatches!

    Fun times 630!! Great work to all!
  17. Addi Says:
  18. Paula, it's a deal.

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