Tuesday, 5/16/11

16 May

The end of the CFCC BCCC v. 2.0 is this coming Saturday morning!  If you’d like to have your measurements etc. taken… please come in!  I’ll be here at 9am – and we’ll be gone running from 10am to 11am… but I’ll be there for the remainder of the class times that day.

Sammy is working on the muscle-up tonight in Gymnastics. Want one?

What are the CrossFit hero WODs?  Find out here.

Self Myofascial Release: Lax Ball to between shoulder blades, rear delt, and pecs. Spend 2 minutes with emphasis in each position.

Mobility WOD: Barbell Assisted Thoracic Extension, 1 minute hold – use a super friend to assist.

Warm-up: 3 rounds with 10s at each station: False Grip Hang, Easy Push-ups, Handstand Hold, Arm Swings

For time: “JT” : 21-15-9 reps of HSPU, Ring Dips, Push-up

Scale heavily if you are scaling at all… this one can be a LITTLE long if you don’t.

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GYMNASTICS (730pm): 

Kinesthetic Awareness: Rolls
Strength/skill:muscle-ups
Metcon: 30 Burpee-muscle ups for time
(Burpee=chest to floor, stand, muscle up. Burpee must be performed after failed attempts as well.Only completed muscleups count towards the 30reps)

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KETTLEBELLZ (730pm):

pepito warmup
alligator crawls x 5
clean and press skill
5 rounds for time:
HSPU x 3
push press x 5es
jump squat x 10
split jump x 10
finish with 1 min plank on hands
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One Response to “Tuesday, 5/16/11”

  1. Rachel May 16, 2011 at 8:33 pm #

    NOOOOOOOOO!!!!!!!!! NOT “JT” This workout made me as pissed off as I’ve ever been at Greg, Crossfit, and sandbags!!!!

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