Thursday, 7/26/12

25 Jul

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1-145pm, 6-645pm.

To be applied to your relationship with the barbell or, simply with those around you…

“The weak can never forgive. Forgiveness is the attribute of the strong.”
― Mahatma Gandhi, An Autobiography: The Story of My Experiments with Truth

This is the point in the pull where you should pull on the bar to bring yourself to it – it’s not going to magically GET THERE! Under the watchful eye of a Coach and with lots of focused practice –
you CAN get this movement… be patient, and it’ll come!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Boz Overhead Squat Warm-up.

DYNAMIC WARM-UP: Skill Work for the Snatch.

POWER: Snatch, up to peak of 1.  If you can, try to make your number for today from the floor (as opposed to from the Hang Position that we’ve been practicing for the last few weeks).

FOR QUALITY: 7 Rounds for time of: 5 Toes to Bar (pick strict OR kipping), alternated with 5 Strict Pull-ups. As this metcon is strictly for quality, you may begin it as soon as you have reached your peak set for the Snatch. Expect to stay a little later if you’d like to complete the entire thing – it should take you anywhere from 10-15 minutes.

BANGARANG! Did you PR your Sumo-Deadlift??? Do you want to PR your Back Squat, Deadlift, AND your Press ALL IN ONE DAY??? If so, The CrossFit Total was made for you! It happens twice a year – and we’d love for you to save the date:
10/20/12 – we’re making it happen again – and this time… in HALLOWEEN Costumes!


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