TUESDAY, 12/20/11

19 Dec

Defining CrossFit, from the Founder of CrossFit, Greg Glassman (video courtesy of http://www.crossfit.com)

Zucchini Spaghetti Meatballs – SWEET!, from Nom Nom Paleo

Ave, finding a way to do a pull-up in the park. Photo courtesy of Mike Mackintosh!

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Child’s Pose, 1 minute. Femur out of Butt Stretch, 1 minute each side. Band Pec Stretch, Band Overhead Position, 1 minute each side, each.
ACTIVATION: AMRAP in 20 seconds, Wall Ball slam. 20 seconds on/20 seconds off. 5 rounds.
STRENGTH: Pull-up, peak of 3. Yup, the same as last week.
METABOLIC CONDITIONING: “Franathon” : For 12 minutes, 3 reps, Thrusters (95/65), 3 reps, Chest to Bar Pull-up, 3 reps, 6 reps Thrusters, 6 reps C2B Pull-up, 9 reps Thrusters, 9 reps C2B Pull-up.
*Pull-ups can be kipped.
*Thruster bar MUST come from the floor – scale down if you cannot clean your bar.

ON RAMP with Erin at 7pm:

MOBILITY: Wall Quad Stretch with a twist, 1 minute on each side. Pigeon Pose, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Cat Camel, Push-up, Glute Bridges, Bulgarian Goat Bag Swing, Jumping Squat
SKILL WORK: The Kettlebell Swing, the Kettlebell Press.
METABOLIC CONDITIONING: 5 rounds for max reps of the Kettlebell Press (switch arms as needed): AMRAP in 1 minute, Kettlebell Press, AMRAP in 1 minute Dynamic Lunge.

ADVANCED CLASS at 7am (you must be ok’d by Erin to attend this class):

If you haven’t been approved for Advanced Class and you’d like to attend, email us!

Warm-up as needed til 715am.
Muscle-up Skill Work, til 730am.
Metabolic Conditioning: 5 rounds for time of: 300m Row, 5 reps 115/85 Squat Snatches.


2 Responses to “TUESDAY, 12/20/11”

  1. Ian December 20, 2011 at 12:16 pm #

    Did bodyweight pullups this morning. When I first started Crossfit in mid-October I was struggling to do one pullup with the largest band.

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