Sunday, 6/17/12

SUMMER CAMP – SIGN UP NOW!

PROM.  Saturday, (THAT’S THIS COMING SATURDAY!!!), June 23rd, 7-11pm.  And we have no idea what someone at CFCC’s PROM could do to deserve your vote for PROM King or Queen (Queens need not be female?), but we are oh-so-willing to put out a box so that you can vote anyway.  Sign up on MINDBODY under “Seminars” (I’m sure we’ll learn somethin’) and get yourself some swag this week lest you be hiding in a corner with the punch bowls.  Lastly, bring your doll-hairs to support PAWS – read all about how PROM is not just gonna make YOU feel good here.

CROGA at 10am with Tim.

ONE VERY BIG, VERY FUN, SESSION with Tim at 11am.

ADVANCED TEAM, 12-2pm.

INTRO TO OLY, with Jim from 12-130pm.

ADVANCED OLY, with Jim from 2-4pm.

Here, Zach and Tekla move up to finish a Toes to Bar. How is a Toes to Bar like a sit-up? How is it not? Post thoughts to comments!

SELF-MYOFASCIAL RELEASE and MOBILITY: Coach’s Choice.

DYNAMIC WARM-UP: Take a jump rope, a bottle of water, and a mat (if you’d like one) to Washington Square Park.  When you get there, get yourself in position, practice a few double unders and sit-ups, and get ready for the WOD to begin!

*if you’d like to, sub hollow rocks for sit-ups.

*if you’d like to, use an ABMAT, but rolled up yoga mats under your lumbar-spine aren’t too different.

*use the grass and/or a mat and/or a sweatshirt or risk some weird CrossFit butt burns.

*if you don’t have double unders, complete 100 singles for every single round of double unders.  If you are somewhere in between, use this corresponding scale: 25-20-15-10-5 – and still do the same number of sit-ups regardless of your Double Under sub.

BUY-OUT: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Downward Dog, 1 minute.

One of the first and fastest “Annie’s” ever. :) – done in the first CrossFit Gym ever.

[youtube=http://www.youtube.com/watch?v=tLbz35Xq-j8]

ONE AND A HALF-YEARS LATER:

[youtube=http://www.youtube.com/watch?v=iB_4qc0cADc]

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