Tuesday, 5/31/11

30 May

Like Shrimp? Here’s the Quick Guide to Shrimp – that’s a lotta protein in one little creature!

Top 10 Reasons Heavy Weights Don’t Bulk Up Women, or…. why being strong is not only really fun, but really beautiful.

Liz, getting back to the back squat in the basement.

(Taught by Erin: Downstairs for Back Squat, Upstairs for Kipping Pull-ups.  Members share racks in the basement. It should be fairly easy to cycle through different people as there is no time component to this workout. Be sure to go over dumping the back squat but remind people NOT to perform slow reps!)

Self Myo-Fascial Release: Lax Ball to Glutes, 2 minutes each side.

Mobility WOD: Thoracic Extension on Foam Roller + Barbell, 1 minute. Get a super friend to assist!

Dynamic Mobility: 3 Rounds 7 reps each: Spiderman to Stand, Adductor Mobs, Squat to Stand, Jump Squat

Metabolic Conditioning:

5 Rounds for Max Reps:

Back Squat (use 75% of tested max)

Kipping Pull-ups

Rest as needed between rounds.


Paul hits great extension at the top of the American kettlebell swing.


(Upstairs, at 530pm and 630pm, taught by Sammy)

Self Myo-Fascial Release: Lax Ball to Feet, 1 minute per side.

Mobility: Gastroc/Soleus Stretch, 1 minute each side.

Dynamic Warm-up: 15 reps of each: Cat Camel, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Squat to Stand

Activation: The Box Jump, 10 minutes to a peak of 1.

Skill Work: Wallball

Metabolic Conditioning: 

“Team Kelly”

In teams of 3 complete 5 rounds of the following for time:

Short Loop

30 Wallballs

30 Box Jumps

The whole team runs together but each team only gets one wallball and one box.  All members on the team must perform at least 5 reps of each movement, per round.


GYMNASTICS @730pm, taught by Sammy:


Thassa front lever!

Warm-Up: Cat camel, Cat/wrist stretch, rocking hollows x 10, Pole levers x 10, inch worm to push up x 10, 1 min false grip hang

Skill/Strength Work:
1. Front Lever on Rings
2. Muscle Up


5 Rounds For Time:
5 Front Levers (Band Assisted on Rings)
7 Dips
9 Ring Rows


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