Tuesday, 7/17/12

16 Jul

INTRO to OLY with Erin, 7-9am, with Jim, 1130am-1pm.

ADVANCED OLY with Jim from 9-11am and 730-930pm.

HYBRID OLY with Jim from 530-730pm.

CROGA with Tim at 6pm.

It’s a certain Coach’s birthday today! Here, Sammy coaches gymnastics in the original CFCC space. Here’s to another year of BARBELL GYMNASTICS!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders as needed for 5 minutes.
MOBILITY FOR THE POSITION: German Hang, 1 minute. Pec Roll in “T” or in “Y” (whichever you feel more), 1 minute per side.
DYNAMIC WARM-UP FOR THE POSITION: Practice the Single Armed Handstand, 5 minutes.
STRENGTH: Work up to a peak set of 2 for each arm with the Dumbbell Press.

Two Options, take your pick – but you MUST be able to complete these workouts as rx’d if you do them:

1) For time: 15 HSPUs (may be kipped), 100 Single Arm Russian Kettlebell Swings (partition as needed on each arm), 15 HSPUs.

* Rx’d for these HSPUs is a 3 ½ inch deficit – so, if you are in the bottom of your handstand push-up, your head will be 3 ½ inches lower than normal. One way to create this situation is to stack 2 45lb. plates on each side of an abmat – Another way would be to use paralletes and stack 2 35lb. plates in the center of the paralletes.

2) For time: 15 Dumbbell Presses with ½ of your peak set for today (press BOTH dumbbells at the same time – break the set up as needed). 100 Single Arm Russian Kettlebell OR Dumbbell Swings. Use the SAME dumbbell that you press for the swings if possible.

Thoughts on the Sport of CrossFit:


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