Saturday, 8/6/11

5 Aug

There are NO regular CrossFit classes today but there is RUNNING at 930am-11am!  (Gymnastics has been moved to Sunday.) If you aren’t new, please don’t attend the ON RAMP – that’s just not fair to the new people (and I’m definitely enforcing this from vacation… even though it’s “Cindy” do NOT attend the On-Ramp unless you are new!)  If you are new, today is for you!  Come out at 11am for a great workout and a good start to your weekend!

Don’t forget that Jim Rutter is still coaching all the noons for next week – if you’d like to be better at Olympic Lifting or even if you’d just like to see if beginning the next Oly Dominant Cycle is the right move for you – these noon sessions are for you!  Carve out some time now for Olympic Lifting Camp!

Diane of Balanced Bites is doing a seminar here on September 17th.  Have you checked out her website yet?  It’s full of great ideas like this one: how to ease in to turning dinner into breakfast!

Todd, at the top of a clean.


If you can be there at 930am, you’ll be more likely to run the appropriate number of 5ks.  Please arrive at 930am if you can!  Thanks! 

2-3x5k, rest 5:00 mins

ON RAMP at 11am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.

MOBILITY: Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds: Leg Swings, Hip Swings, Arm Swings as needed.

STRENGTH: Pull-up (Supinated Grip/Chin-up): up to a peak of 1.

METABOLIC CONDITIONING: 10 rounds for time of: 10 Push-ups, 10 Air Squats


One Response to “Saturday, 8/6/11”

  1. jpap August 5, 2011 at 5:58 pm #

    nobody told you i’m doing the programming???

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