Saturday, 9/1/12

31 Aug

More weekend reading:

Rest vs. Recovery – which one are YOU doing?

Some thoughts from Donny Shankle on what “heavy” means in Weightlifting.

INTRO TO OLY with Sammy at 9-1030am, with Jim, 1030-12pm.

FOUNDATIONS, with Erin at 10am.

WORKOUT OF THE DAY, with Erin at 11am.

BRING A FRIEND FOR FREE! 🙂

GYMNASTICS with Sammy at 11am.

HYBRID OLY with Jim 12-2pm.

ADVANCED OLY with Jim 2-4pm.

Above, Rach addresses hip extension in the Broad Jump during class.
Rach is at CrossFit King of Prussia getting her Level 1 Certification this weekend!
We’re so proud of you, Mama Baratz! Have fun learning ALL THE THINGS!

WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: As needed until 5 minutes past.

DYNAMIC WARM-UP: Walk to Washington Square Park. Bring a Jump Rope.

SKILL WORK: Pose Running Drills: Pose Single Leg Holds, Bunny Hops + Lean, Partner Assisted Deadlift Starts, Single Leg Pulls into Sprint.

METABOLIC CONDITIONING: 

Remember this order, and you’ll understand the workout = Run, Rest, Double Under

AMRAP in 12 minutes, in teams of 3:

While Partner A of the team runs 400m, Partner B rests, and Partner C completes as many double unders as possible until the first member returns.  Upon Partner A’s return, Partner C leaves for the run while Partner B takes over the double unders and Partner A rests.

The team with the highest score of double unders wins 3 (count ’em) 3 Well Fed Cookbooks by our lovely guest, Mel Joulwan.

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