Saturday, 6/18/11

17 Jun

There’s a Nutrition and Goal Setting Seminar at 10am this Sunday – sign up on the calendar to attend!

Question: Which two newbies have FULLY accepted that they LOOOOOVE CROSSFIT? From left to right: Joe, Emma, Nancy, or Yang/Dave?

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Lat Pulls, 1 minute each side. Band around Shoulder, hand behind back, head leaned away, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 Rocks in every Wrist Stretch, 10 Spiderman Steps, 10 Squat to Stands, Skip 60ft, for length, for height x 2 for each, 1 60ft. Bear Crawl.


4 Rounds of 1 minute at each station:

Kettlebell Push Press – 1 kettlebell in each hand – (1.5/1)
Box Jump (20 inch box)
Russian Kettlebell Swing (1.5/1)
Bear Crawl (30ft.)

CROSSFIT ENDURANCE (at 1oam with Liz):

Time Trial: 800 m

GYMNASTICS (at 12pm with Sammy):

Kinesthetic Awareness: Cartwheels/Round Offs 
MetCon: 5 Rounds for Time:
Short loop run with jumprope
7 Cartwheels

3 Responses to “Saturday, 6/18/11”

  1. Meg June 17, 2011 at 8:56 pm #

    Gonna go with emma and Nancy bc it appears they already bought tall socks.

  2. Jack June 17, 2011 at 9:19 pm #

    clearly the chicks with the long socks…..

  3. rachel June 17, 2011 at 11:44 pm #

    Obviously. 🙂

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