THURS 01.10.13 Day 10

Yoga is tonight!

Yoga continues tonight at 8 with Monica. THIS JUST IN: instead of using one of your CF classes to attend yoga, yoga classes are now included as a perk of your CFM membership! So NOW what’s your excuse? Get to class. Guests are still welcome to drop in for a $10 fee.

Join Me for Rowing Class

by Rowing Coach Uran
It’s almost time for CFM’s first ever rowing class! I hope you all are as excited to take the class as I am to be leading it. But just in case you’re not there yet, I thought I’d provide some details on what to expect TO GET YOU PUMPED.
The hour-long class will be held Tuesday evenings at 7PM in the front of the gym. The beginning will be dedicated to technique work and understanding the indoor rower. This is something that many of you had brief exposure to during your intro, but may have been too overwhelmed with new information to remember. There is a lot to cover on the technique side, and we could spend several classes on that alone. However, my hope during the first part of this class is to get you familiar with body positioning and learning how things should feel. Additionally, you’ll leave with some drills that you can practice on your own. The second part of the class will be a WOD, so come ready to sweat!
This class is suitable for all levels. Whether your first time on the rower was when you walked into CFM, or you rowed in college and you’re looking to do some conditioning, this class has something for everyone. As with any CrossFit class, we can always scale the workout to make it easier or more challenging based on your goals.
See you Tuesday!

*NOTE: Class size is limited to five students (one per rower AKA erg) so RSVP in advance (through Zen Planner, like for other classes) if you REALLY wanna get your row on!

Day 10 of Eat Clean January!

Here’s your paleo resource of the day: Check out this handy guide from Balanced Bites to learn how to decode labels on meat, seafood, eggs, dairy, and produce and understand how to prioritize food quality when budget concernes come into play.

Workout of the Day

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

And coming tomorrow…

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

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