Saturday, 7/23/11

22 Jul

Drew sent me this lovely photo of one of the evening classes on Friday night... who looks happiest on the erg?

Tomorrow’s Agenda at CFCC!

10am: Running School (CrossFit Endurance), taught by Liz.
11am: STRENGTH CLASS, chaperoned by Sammy.
11am: ON RAMP, taught by Liz.
12pm: GYMNASTICS, taught by Sammy.
2-330pm: MOCK OLYMPIC LIFTING MEET (all are invited to watch!)

RUNNING: 2-6x1000m, rest 2-3 mins, hold between 3-5 secs.

ON RAMP:

Self-Myofascial Release: Lax Ball to Shoulders and Pecs, 10 minutes.
Mobility: Wall Quad, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
Dynamic Warm-up: 3 rounds: 5 pull-ups, 10 push-ups, 15 air squats.
Skill Work: Wall Ball, Box Jumps
Metabolic Conditioning: 3 rounds: As many reps as possible at each 1-minute station: Pull-ups, Wallball, Box Jump, Rest. Your score is your total reps.

Jumping pull-ups on rings may be used, as well as the squat cage given many people in the On-Ramp!

GYMNASTICS:

SKILLS: back extension roll & skin-the-cats
METCON: 5 rounds for time:

5 skin-the-cats
10 inverted burpees

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2 Responses to “Saturday, 7/23/11”

  1. Liz July 22, 2011 at 10:00 pm #

    We might have all of running class inside tomorrow and just do a different wod, so don’t be afraid to come because you don’t want to run in the heat. You won’t have to!

  2. sammaurelio July 24, 2011 at 2:13 am #

    I definitely look like I’m having the most fun….. coughcoughhackcough

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