Friday, 11/23/12

Our slightly edited schedule for today: 

WORKOUT OF THE DAY SESSIONS: 12pm, 330pm, 430pm, 530pm.

HYBRID/ADVANCED OLY with Jim, 530-730pm.

If you can, please help us support the “Restore the Shore” effort by bringing in cleaning supplies sometime this weekend (including tomorrow) – thanks!

MOVEMENT PREP: Foam Roll, 3 minutes. Lax Ball, 3 minutes. Cressey Warm-up, directly followed by Overhead Squat Practice: Eight five-second holds in the bottom of the wall-facing overhead squat, resting between holds for five seconds.

STRENGTH ENDURANCE:

“STANDING LYNNE” : The same as the below with two caveats, you MUST use strict pull-ups.  Try aiming to use a band that gets you anywhere between 8-12reps guaranteed on your FIRST round.  You MUST rest at least 1 minute and no more than 2 minutes between rounds.

Previous scores from WAY BACK in our place for “Standing Lynne”.

METABOLIC CONDITIONING: Tabata Row (8 Rounds of 20 seconds of work at PEAK INTENSITY alternated with 10 seconds of rest for MAX DISTANCE measured in meters).

Previous Tabata Row scores.

Some great moments from our Thanksgiving Day WOD: upper left, Stephen cleaning as rx’d, upper right, Reuben scaling for a wrist that’s healing by clean and jerking 2 pood (that’s HEEEEAVY), lower left, new member Ozzy showing off some good form for the push jerk despite having just learned it, and lower right, Coach Rach clean and jerking 73lbs. for the WOD – this is a new “metcon weight” for her – something that otherwise is a very HUGE percentage of her max clean and jerk (she chose to scale up!)

Leave A Comment

Current ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design