Wednesday, 11/23/11

22 Nov

There will be no CrossFit Endurance this Wednesday and no 730pm hour.

Have you seen Ramsey’s pictures of Battle of the Bands yet? Prolly cause you’re not liking us on Facebook. LAME. SO LAME.

More Thanksgiving recipe ideas – this time from Balanced Bites!

Sometimes strong is REALLY strong…

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Calf Stretch, 1 minute each side. Wide Grip Hang, 5 attempts (switch grips a few times).
DYNAMIC WARM-UP: Short Loop Run.
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Each class will be split into 2 teams. Each team will be asked to push the prowler 30ft. In the space of 10 minutes, each team will be asked to push the heaviest load they can on the low setting. Each person on the team must push the prowler by the end of the workout 3x – so pick your loads carefully… your score is the total amount of pounds moved in 10 minutes.

Example: if Reid Hurley, Reuben Asia, Tyler Cox, Bill Kennedy, Drew Feith Tye, Amanda Strouse, Cassie Haynes Grassia, Angie Marfisi and Eileen Horgan are a team…

Each person has to move the sled 30ft. 3 times.  Assume that Drew, Amanda, and Eileen begin at 70lbs.  Then assume that Cassie and Angie move to 100lbs. and push the sled there.  Assume that Reuben, Tyler, and BK also push the sled to start at 100lbs.  Assume that Reid pushes the sled to start at 135lbs.  At this point, everyone has gone once.  Everyone has two more chances to add as much weight as they can to a push they can complete for 30 feet.  At this point, the team has 70lbsx3 + 100lbs.x5 + 135lbs.x1 MOVED, or a grand total of: 845lbs. moved 30ft.

*for our purposes sled = prowler.

Teams will probably run about that size (and will in most cases likely be smaller).


2 Responses to “Wednesday, 11/23/11”

  1. Steph P. November 22, 2011 at 8:16 pm #

    I have liked CFCC on FB (of course) but when I click the links to view pics, it says “content currently unavailable” or some such thing. Is this happening to anyone else? Am I doing smthg wrong?

    • crossfitcentercity November 22, 2011 at 11:19 pm #

      it’s an album on my personal Facebook page… I wonder why it’s not showing… Sarah S. said the same thing. I’ll try to do a repost but otherwise just check out my page. Either way I’m getting these developed soon – woohoo!

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