Tuesday, 8/16/11

16 Aug

This picture reminds me of something Dan John once said, “Show up. Don’t quit. Ask questions.”

OLYMPIC LIFTING classes at NOON will continue up to the CrossFit Total on August 28th – if you haven’t made it out to one yet the opportunity still awaits you!

Check out Gabe’s CrossFit Journey at his blog! Are you writing about your CrossFit experience somewhere? Let us know about it!

SELF MYO-FASCIAL RELEASE: Lax Ball to Glutes, 2 minutes each side.
MOBILITY: Box Assisted Spiderman, 1 minute each side.
DYNAMIC WARM-UP: Tabata Back Leg Swings, 10 Inchworm Reps
STRENGTH: Conventional Deadlift, peak of 2
METCON: Tabata handstand holds, followed by Tabata ab wheel rollouts or plank (if no ABR) – for every break you lose a point, for every rep you gain a point. Most points wins ALL THE GLORY!

On-Ramp with Erin at 600pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Wall Assisted 90/90, 2 minutes each side.
DYNAMIC WARM-UP: 3 rounds of 30s at each station: Air Squat, Jump Squat, Wall Walk Up.
SKILL: The 1-Armed Kettlebell Thruster
METCON: AMRAP in 15 minutes: 3 thrusters on left arm, 3 thrusters on right arm, run 1 gasser: 0 ft > 15 ft, 0 ft > 30 ft, 0 ft > 45 ft, and back

GYMNASTICS at 730pm with Sammy:

skills: back extension roll to handstand + skin-the-cat/back lever
metcon: 5 rounds for time:
5 skin-the-cats
20 rocking hollows

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