Saturday, 5/4/12

SAMMY’S 2PM Session cancelled for the Oly Meet.

Looking for a fun day trip TODAY?  Check out the OLYMPIC LIFTING Meet 20 minutes outside of Philly!  All the info you need is here! Best of luck to competitors: Samantha Wright, Jordan Youngblood, Rachel Greengas, Monica Simmons, Krista Tobin, Paul Landefeld, Jen Darley, Elie Dworkin, Meghan Leigh Ramos, and Marcy Rose.  We are so proud of you – BIG PULL!

Record deadlifts at Regionals. Cassie judges.

Record has officially made it to the second day of Regionals – watch for updates on Facebook!

CLASSES TODAY: 

9am WORKOUT OF THE DAY

10am FOUNDATIONS

11am CROSSFIT ENDURANCE

*** pending weather conditions the workout will be changed and brought indoors ***

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 2 minutes. Lax Ball Feet and Lower Legs, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Running Drills on the way to Washington Square Park.
METABOLIC CONDITIONING:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

*if you can’t find a decent tree, etc. to do hspu off of, simply use push-ups (men: 20, women: 10) – if you cannot complete the one legged squat as rx’d, use a walking lunge (20 steps per round).

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FOUNDATIONS:

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Relearn the Box Jump, and practice working up to some higher heights, 5 minutes.
STRENGTH: Back Squat, 5 sets of 5.
METABOLIC CONDITIONING: For 10 minutes total: 1 minute Ring Row, 1 minute Burpee. (for a total of 5 rounds).

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CROSSFIT ENDURANCE:

Run: “Lactate Shuffle” 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
This WOD will be done in Washington Sq Park. Bring your stopwatch in case you can’t hear me calling the rest breaks. Score will be miles run, as marked by loops around the Park.

HAPPENING JUNE 9th!