Monday, 8/6/12

5 Aug

CROSSFIT ENDURANCE with Liz at 630-7a.
CROGA with Tim at 1pm.
FOUNDATIONS with Erin at 630pm.
GYMNASTICS with Sammy at 730pm.
ADVANCED OLY with Jim from 9-11am and 730-930pm.
HYBRID OLY with Jim from 7-9am and 530-730pm.

CrossFit Center City = CrossFit in Center City.
The Sunday class completing weighted walks on Chestnut St.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, til 5 past the hour.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.

DYNAMIC WARM-UP: For 2 minutes: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling.

ACTIVATION: One minute with each: Partner Assisted Clam (try to open your legs) and Partner Assisted Butterfly (try to close your legs).

STRENGTH: Back Squat, up to a peak of 1 – aim for SPEED and stability today.

METABOLIC CONDITIONING:

For time:

500m Row
600m Run
30 Burpees
30 Double Unders

*If no double unders, complete 100 singles instead.

The “BLOCK” run (= 600m): make a right towards Market, right on Market, right on 12th Street, and a right back to Chestnut – pay no attention to hecklers – I mean, unless you want to.

GOOD THINGS COME TO THOSE WHO WAIT… and WORK!

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