Thursday, 8/2/12

1 Aug

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

CROSSFIT LOVE’S SUMMER CLASSIC is at The Piazza on this weekend – we’ve got a few athletes competing and it’s sure to be a fun night for all – bring you and yours, and come out on Saturday!

Giulia single-arm swings the kettlebell. Reasons to come in EVEN if you’re injured: 1) we will NEVER tell you to work through an injury – that’s dumb. 2) we can work AROUND your injury as long as you are willing to acknowledge that even though you REALLY like powercleans if you just had shoulder surgery – maybe you shouldn’t be landing heavy loads on your SHOULDERS) 3) moving around can not only keep you motivated to be better, but it has also been shown to be a huge predictor of whether or not you will RECOVER from your injury – moving fresh blood/resources to areas you can’t move is a GOOD thing! 4) staying on a schedule is a BIG part of being able to never have to struggle with coming back to one!
If you are EVER injured –
– we do keep a written record of all of these things and do our very best to stay on top of them!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Serratus Anterior, 2 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs). Inchworms.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).


Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

*if no HSPU, perform PUSHUPS – the Coach reserves the right to cut your set if it has the potential to HARM you – if you don’t want to be scaled down – PERFORM PERFECTLY – NO EXCEPTIONS.

 Breathing during lifting – it’s a PRETTY important skill to learn.


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