Sunday, 6/3/12

Sign up for summer camp ASAP – or there won’t BE a summer camp!

Next weekend on Saturday we’ll be carting ourselves off to a big warehouse in East Falls to participate in completing the CrossFit for Hope workout.  If you’re not sure what this is all about just check out the little explanation here.  On Monday a sign-up sheet will be posted in the front of the gym to arrange for carpooling.  Save the date and come out for a great time that does GOOD THINGS for others.

WORKOUT OF THE DAY, 10am and 12pm with Tim.
CROGA at 11am with Tim.
ADVANCED OLY LIFTING with JIM, 12-2pm and 2-4pm.

Which one of these is not like the other?

SMR and MOBILITY: Coaches’ Choice, 5 minutes.
DYNAMIC WARM-UP: Review the power snatch – with special focus on moving from the high hang, to the hang, to the floor.
METABOLIC CONDITIONING:

The class will be split into two teams.

The movements are:

Wallball, Double Under (no subs for singles may be made), Power Snatch

Each team will have 15 minutes and the following equipment: one 20lb. wallball, one 14lb. wallball, two jump ropes, one bar at 75lbs. and one bar at 53lbs. All equipment may be used if it is available and the goal is max reps.

The team with the most total reps divided by the number of members wins.

Sammy ended up (not surprisingly) being a great demo person while we were at this Gymnastics Seminar in Manayunk.  Check out the difference that head positioning makes in the rest of your body positioning… it works EXACTLY that same in Olympic lifting.  If you want the torso to commit, the head has to go first.  When you power snatch… HEAD THROUGH!

[youtube=http://www.youtube.com/watch?v=P9RQe0J-iM4&list=UUcINJvEhl9tHAOobolJHIvg&index=1&feature=plcp]

Comments
One Response to “Sunday, 6/3/12”
  1. Gabriel says:

    Spirit Fingers!

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