Tuesday, 7/19/11

18 Jul

Wondering what’s going on with the CrossFit Games or how you stack up against the top competitors in the world? Check out their stats!

If you’re not our friend on Facebook you probably missed this video.  Check it out – you’re probably in it!

The men at the PROM... oh, and Sammy. And AVENER.

Wanna learn how to climb our rope? Come to Gymnastics tonight at 730pm!

There’s another Nutrition Seminar this Wednesday at 730pm.  Sign up on the calendar to attend and find out how you can get the MOST out of your food.

The Olympic Lifting Camp is competing on July 30th and needs you to come out THIS SATURDAY at 2-330pm to cheer them on in a MOCK Olympic Lifting Meet being held at the gym.  Come help your fellow members overcome their nerves and see a little bit of what could be in store for you come the next cycle in mid-September.

SELF MYO-FASCIAL RELEASE: Lax Ball to Glute Hamstring Tie-in, 2 minutes each side. Lax Ball to Pecs, 2 minutes each side.  Lax Ball on the end of PVC to upper trap, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: Thoracic Mobilizations (5 EACH SIDE), Bulgarian Goat Bag Swing (7 reps), Jump Squats (9 reps).
SKILL WORK: American Kettlebell Swing
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: 3 rounds for time of: Kettlebell Press (1.5/1 – if no press at this weight, push press is allowed), 5 reps weak arm, 5 reps strong arm. American Kettlebell Swing, 21 reps. Double Unders, 21 reps.

If no double unders, sub 60 single unders.

ON RAMP, at 6pm with Erin:

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camels, 30 second plank, 10 Leg Swings, 10 Bulgarian Goat Bag Swings

SKILL WORK: The Barbell Deadlift

METABOLIC CONDITIONING: 5 Rounds: 5 Deadlifts, 10 Burpees. (Rx’d normally at 275/185 – but fret not – we’ll use doable percentages of your best Deadlifts!

GYMNASTICS with Sammy at 730pm:

SKILLS: Rope climbing & kipping handstand push up


For time:

Buy-in: 1 rope climb

21-15-9 reps: handstand pushup, burpee tuck jumps

Cash-out: 1 rope climb


2 Responses to “Tuesday, 7/19/11”

  1. Ethan Schofer July 19, 2011 at 11:48 am #

    They all have A LOT of pullups

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