SATURDAY, 2/11/12

10 Feb

Specialized Classes: 10am, CrossFit Endurance with Liz, 11am Yoga with Tim, 12-1pm Advanced Class, 1pm Gymnastics Dominant Skills Class.

“Absorb what is useful, Discard what is not, Add what is uniquely your own” – BRUCE LEE.

CROSSFIT ENDURANCE WITH LIZ:

Partner relay: Row 10k

Wrist Pain and the Bench Press

It’s the Weekend, Friends!  Find a way to GO OUTSIDE.

Don't forget to join us at 1pm on Saturday to learn to kip (BUTTERFLY, GYMNASTICS)!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 5 minutes.

MOBILITY: Pec Stretch, 1 minute side.  Band Behind You and Overhead, 1 minute each side.  Band Around the Shoulder, Hand Behind the Back, 1 minute each side.

DYNAMIC WARM-UP: Arm Swings, 1 minute.  In groups of 3, Wall-ball Chest Passes, 3 rounds of 30 seconds each.  Rest as needed between rounds.

SKILL WORK: The Bench Press

METABOLIC CONDITIONING:

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Rest as needed between rounds.

*If you’ve got testy shoulders, use a strict pull-up instead of a kipping pull-up.

The last Lynne on the Mainpage: http://www.crossfit.com/mt-archive2/007892.html

The many many times that we have done “Lynne”: http://crossfitcc.com/?s=lynne&submit=Search

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4 Responses to “SATURDAY, 2/11/12”

  1. jpap February 11, 2012 at 7:54 pm #

    behold, the “Big Jim”

    3 rounds for time:

    400m run
    9 thrusters (135/95)
    12 box jumps (30″/24″)
    15 double unders

    • crossfitcentercity February 11, 2012 at 8:48 pm #

      Where did that come from? I love it!

      Sent from my iPhone

      • jpap February 11, 2012 at 9:14 pm #

        haha i was thinking of big jim and thought it would be great to honor him with a wod.

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