3 Rounds for time.
10 Body Weight Bench Press (85% for women)
20 KB Swings 53#/35#
1 600m Suicide Sprint (sprint 50m and back, 100m and back, 150m and back)
3 minute rest between rounds.
Post load and times for each round to comments.

How High?

by Lisa Barbara

Jumping is a functional skill that is acquired and developed through practice.  As we know, jumping is crucial to learning the Olympic lifts, and other exercises involving powerful hip-extension.  As Coach Glassman says "hip extension is the foundation of all good human movement."  Just as controlled hip extension is critical to developing a good squat, being able to explosively extend your hips is the key to improving your vertical jump. Your glutes are largely responsible for hip extension and hip extension is precisely the movement you perform when you jump. Think about a jump for a moment. First, you squat down bending slightly forward at the hips, at this point you are loading up the glutes eccentrically. As you come up, one of the main movements, is powerful hip extension, it is this concentric action that propels you upward.  How do you increase your vertical jump? Well, you jump, on or over anything and everything.  Practice box jumps, jumping over hurdles, jumping on benches or picnic  tables, or even your kitchen counter (you know who I'm talking to), just plain Jump!  The skill transfer is tremendous.

Check out Sean's impressive height as he jumps laterally over the hurdle in the first photo, and more than clears the 30" box in the second.  Sean is sophomore at Steele Canyon High School where he is an elite level soccer player.  He has been training with Paul for just over 2 months.  His potential has just been tapped, watch out for Sean!


Don't forget, we have lots of schedule changes coming in June, so be sure to grab a copy of the new calendar this week.  We are adding an 8am class Monday, Wednesday and Friday.  The late class will now be at 6pm instead of 6:30pm and will be Monday, Tuesday and Thursday.  Wednesday (tonight, too) at 6pm is still the Flexibility and Balance Training class with Julia. There is an additional fee for this class of $10.00 for current CFEC members and $14.00 for the general public. We will also be offering an Olympic Weightlifting class every Saturday at 11am.  Lastly, the FREE class will now be offered every Sunday at 9am, be sure to tell your friends, family, neighbors and co-workers.