Thursday, 5/18/11

18 May

Want to learn to kip your handstand push-ups?  Sammy’s got you covered at Gymnastics tonight at 730pm!

Kettlebell snatching and single leg squats are kiiiiinda hard.  Check out this video if you’d like to prep a bit more before you arrive at class today.

Question of the Day: How do you define intensity? How do you increase it? Post thoughts to comments. 


Self Myofascial Release: Foam Roll upper back, 2 minutes.  Lax Ball to all around anything sore in shoulder (check pecs, rear delt, and around scapula), 4 minutes.

Mobility WOD: Gastroc and Soleus Stretching against the wall, 2 minutes each side.  Wall-Assisted Figure Four (the same one as Wednesday!), 2 minutes each side.

Dynamic Warm-up: 3 rounds for time of: 10 leg swings each side, 10 hip swings each side, 10 arm swings backwards, and 50ft. duck walk.

Single Leg Strength: Weighted Single Leg Squats, 5 x 5

Metabolic Conditioning: AMRAP 5 minutes: KB Snatch (1.5/1), 3 reps each arm – 5 Burpees

A short workout does not equal less work.  Find out more about what “Intensity” means here and today… when you do this WOD, imagine what you are physically capable of at your best – and try to achieve it.  There will be no scores posted to the whiteboard but the coach will keep scores on a clipboard to be posted at the end of the day.

Assistance Work: Ring Rows, 3 x 10

———————————————————————

GYMNASTICS, (730pm):

Kinesthetic Awareness: headstand shoot-up(Kipping hspu)
Strength: ring support-iron cross
Metcon: AMRAP 15min
10 inverted burpees
10 V-outs
10 ring rows

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2 Responses to “Thursday, 5/18/11”

  1. KD May 19, 2011 at 1:15 pm #

    Intensity means not being able to read Cosmo while working out…Intensity means having something to lose.

  2. Dominic May 21, 2011 at 9:55 pm #

    Thanks for the hospitality! Awesome Gym.

    Strength
    5×5
    single leg box squats no weight

    metcon

    5 +3,3,4

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