Sunday, 7/15/12

15 Jul

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Apologies for the late post!!! This was rigged up for last night and just didn’t go thru for some reason!

CrossFit’s fittest man on earth is 72 points (!!!) ahead of his competition but the top women’s spot is ANYONE’S game – come out tomorrow at 330pm for GREAT food from Sweet Lucy’s BBQ and watching the CrossFit Games on a projector at the gym!

CROGA, w Tim at 10am.
WORKOUT OF THE DAY, w Tim at 11am.

SMR and MOBILITY: Coach’s Choice, 5 minutes.
DYNAMIC WARMUP: 2 minutes of: 3 medball slams, 3 spiderman steps (each side)
STRENGTH ENDURANCE: One (ONLY ONE!) Pronated Grip Pullup, every minute on the minute for 12 minutes. Go up or back down in weight as needed. All reps must start in a hang and end by breaking the horizontal AND vertical plane of the bar. Then, jog to Washington Square Park.
METABOLIC CONDITIONING:
Pick one.

4 Rounds for time of:

400m Run
50 Squats

(the above is rx’d)

Or…

4 Rounds for time of:

400m Run
25 Squats

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2 Responses to “Sunday, 7/15/12”

  1. Dave L July 15, 2012 at 4:02 pm #

    Had an “I miss CFCC” moment yesterday: I re-aggravated the old disc issue in my lower back and was trying to modify a workout so not to cause further harm. I explained that extension-based movements hurt it.

    The owner then proceeded to suggest overhead walking lunges for my workout. When I explained that was exactly the type of movement I should avoid, alternatives he suggested were presses, overhead squats, ring flys and kipping pullups. Rehabbing this is going to be interesting…

    • crossfitcentercity July 15, 2012 at 8:23 pm #

      Awww – so sorry to hear that, Dave 😦 It’s a tough market out there for sure.

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