Tuesday, 3/20/12

19 Mar

THE NOON TODAY IS CANCELLED due to a LARGE shipment of new equipment coming in around then. Check our Facebook Page to be made aware of the arrival time of this shipment and if you around and don’t mind – we do need help carrying 1300lbs. of stuff into the basement.

Also, we’re moving on Sunday the 25th from 10am til we are done – if you can help, please sign up in the gym – WE NEED YOU!

The Mainsite for Today.

“You can never be prepared for everything. You’re going to get knocked down. But you can practice taking the blow and getting back up. It’ll help. And life will go on.” – On Being Sucker-punched, from CrossFit Lisbeth.

Turkish Get Up instruction at the 730pm class. We say that every class is scalable and we really mean it! Here, Tim gets the entire class to use their shoes as props for the skill work section of the day. To the rest of 13th street looking in, I'm sure we look a little nutty - but in here, it all makes sense!

SELF-MYOFASCIAL RELEASE: Foam Roll Everythang, 3 minutes.  Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Overhead Stretch, 30 seconds each side.
DYNAMIC WARM-UP: 3 rounds of: Inchworms, 3 reps. Inverted Hand Push-ups, 3 reps. Barbell Thrusters (use PVC if a barbell is too heavy).
SKILL WORK: Review the muscle-up transition. Work speed with the elbows. 10 minutes.

For athletes that can complete either part (the muscle-ups or the thruster) of this rx’d:

9-6-3 reps for time of:
165/115 pound Thruster

*if you don’t have a muscle-up but you do have an rx’d thruster, complete one of the following: hard ring dips, or a heavy pull-up, or, if you’d like, both. For example: the first round for me if I did not have a muscle-up could be 115 Thruster – 9 reps, Ring Dips – 9 reps, Bodyweight Pull-ups – 9 reps.*

For athletes that cannot complete either part of the above rx’d:

21-15-9 reps of:

115/75 pound Front Squat
Pull-ups (may be kipped)


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