Wednesday, 12/21/11

20 Dec

How was your pull-up day?  Here’s how Ian’s was: “Did bodyweight pullups this morning. When I first started Crossfit in mid-October I was struggling to do one pullup with the largest band.” SO GREAT!

Wanna compete on January 28th in an all women competition in Queens?  So far myself (Erin), Tara, Cassie, Record, and Miller are all signed up!  If you’re looking for an opportunity to have a little fun and give yourself something to shoot for in a month – this is it!  Kick your new year into gear and come with us – there are only a few spots left so register NOW!

Nutrition Seminar, January 4th, 2012 – 630-8pm SAVE THE DATE!

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Adductor Mobs, 1 minute each side. Wall Quad Stretch with a twist, 1 minute on each side.
DYNAMIC WARM-UP: TUG OF WAR, 5 minutes 🙂
STRENGTH: Prowler Push, 15ft. – how much weight can you move that distance. Keep efforts less than 10 seconds (so, if you’re pushing something heavy… keep pushing, but you only have 10 seconds to get it over the 15ft. line).
NEURAL RECHARGE: 3 rounds of 30 seconds of each, NOT FOR REPS but for MAX POWER on each rep. Take as much time as you need to set up a good movement: Box Jump, Ball Slam, Broad Jump, 30 seconds of rest.

CROSSFIT ENDURANCE with Liz at 530pm.

MOBILITY, with Tim at 7pm.

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