Tuesday, 1/10/12

9 Jan

There are a few more spots open for the CrossFit Total on January 21st. This is a classic CrossFit workout that tests three very important lifts – the back squat, conventional deadlift, and military press (strict press). It’s something we typically do only twice a year – so don’t miss out!  Sign up in the gym to attend!

Please excuse my yelling (OR, please turn your volume down…) – but it was really exciting!

It took her about a month to try this multiple times a week and finally get it – if you haven’t put that kind of effort in, chances are, you haven’t seen these kinds of results – what are you waiting for??

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Rope Climb Skill Work.
METABOLIC CONDITIONING:

“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell*
15 foot Rope climb, 3 ascents**
135 pound Thruster, 12 reps

*Instead of a barbell, run with a plate (45/25). This will be more difficult, but it will also mean that you have less of a chance of breaking a window – good things!

**If you cannot do the rope climbs as rx’d, sub 15 strict pullups per round instead. Those of you that might have to share ropes during the metcon, hopefully after you’ve started the run people will be staggered throughout the rounds. If that’s not the case, let the faster folks go first and take advantage of the rest!

***The rx’d women’s weight is 95lbs.

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3 Responses to “Tuesday, 1/10/12”

  1. jpap January 9, 2012 at 8:22 pm #

    sandbags for the run?

  2. rachel January 9, 2012 at 10:13 pm #

    All of that looks awful. Oy.

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