Saturday, 6/11/11

10 Jun

Sammy will be teaching you how to kip and do kipping handstand push-ups at 12pm – Liz will be helping you learn how to run 20 minutes without hating your life – get out to our specialty classes on Saturdays!

Self Myofascial Release: Lax Ball to Hip Flexors
Mobility: Wall Quad Stretch, 1 minute each side. SQUEEZE YOUR GLUTES!
Dynamic Warm-up: 2 sets of 10-15 each: Cat Camel, Heel Press-downs, Walking Lunges, Inverted Hand Push-ups.

For time:

50/25 Pull-ups
10/5 Burpees
40/20 Pull-ups
20/10 Burpees
30/15 Pull-ups
30/15 Burpees
20/10 Pull-ups
40/20 Burpees
10/5 Pull-ups
50/25 Burpees

The second number is a possible scale. Anyone using the strong band or the average band should sub a ring row for the pull-ups. The ring row can be done at the two stations near the rope (by stacking boxes to an acceptable height), and a supine row (without rings) can also be performed on the lateral bars of the power cage. This adds 4 extra pulling stations for larger classes should you need them.

CROSSFIT ENDURANCE, at 10am with Liz:

Run 20 mins. 15 mins at slightly slower than 5k pace (or 85% effort). 5 mins at 5k pace (or 95% effort). Folks running a marathon, increase your total time to 30 mins.

This is our first tempo run! I’m thinking we will start and end at the gym rather than run around WSP a million times, but we can discuss. Bring your stopwatch. I think the weather is supposed to get nicer by then.

GYMNASTICS, at 12pm with Sammy:

Skills: Kipping(pulling skills) & Kipping handstand pushups (headstand shoot up)
Metcon:

3 rounds for time:
400m Run
20 rocking hollows
20 burpees
20 superman rocks

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