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Thursday, 09 Dec, 2010

Posted by Mandee on December 8, 2010   |   10 Comments

Warm-up:
4 minute instructor-led terrain run. Then, 10 minutes of  double-under skill work.

Workout:
Ten rounds for time of:
15 Double-unders
50 foot shuttle sprint, (25 feet down and back)
5 ring dips

Cool-down:
10 minutes- Use a trigger point ball and partner to work on the rotation of the arm at the shoulder joint needed for a good ring-dip.

Post time to comments.

Xmas Party at CFHSV!

L-sit progressions (video)

“Back Squat Insights” with David MillarRob Orlando and Dave Lipson – video [wmv] [mov]

Our Friend Joe C has just opened a new restaurant- Famous Joe’s Pizza


10 responses to “Thursday, 09 Dec, 2010”

  1. Russell says:

    Hey guys!

    Voting for the CFHSV Athlete Committee starts today! Please fill out a voting card before you leave your class today and hand it to your Coach!

    Good luck all who have run!

  2. stacey says:

    awesome pic!

  3. KLowe says:

    Great Pic!

    I’ve been to Famous Joes and it is an incredible place. Very nice resturante for a beer and pizza date. The food is fantastic! (what else would you expect…I mean Joe is a world champion). Nice beer and wine selection. Very nice staff and ambiance.

    The ride out and back also provides time for some nice conversation.

    Trust me….the ride out to Famous Joes is worth the time and effort. Good place!

  4. Will Blankenship says:

    Nice pic, Joe. You should switch that to black and white and take it to a tattoo shop. That would make a kickass back piece… Steve-O style. 😀

  5. Emily D. says:

    Can’t wait to try out the new place Joe!

    Kevin/Larry,

    My driver has ok’d the stop for gourmet adult beverages on Saturday so I need a list and all that jazz 🙂 If you want to just give it to Tracey or Jake I will be in tonight for CFFB and tomorrow at the 5:30 class (since G is out of town).

  6. Brian says:

    12:08 (I think)

    I scaled to just 2 ring-dips per round. On one round I only did negatives but the rest were strict on the high rings.

    A good day for double-unders since I was actually able to finish the 10th round with all 15 linked.

  7. katieg says:

    10:53 started out rx’d but switched to jumping ring dips around round 6. DU were ON.today…. yesssss

  8. RyanP says:

    7:21 ring dips fail fast.
    Dean almost had sun 5 @ 5:23 I think.
    Thought there would be dome sub 5’s in there. Aaron would sub 5 thus wod got sure.