Nancy « CrossFit Center City

Tag Archives: Nancy

Saturday, 1/28/12

Brandi, Tara, Record, Cassie, Miller, Erin (me…) are at CrossFit Queens today! Wish us luck!

Hunter and Tyler Vertical Jump - who do YOU think is higher?

CROSSFIT SESSIONS at 9am with Liz at 2pm with Sammy:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Running Drills (Liz! – skipping, pulling, high knees).
METABOLIC CONDITIONING:

“Nancy“

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CROSSFIT ENDURANCE with Liz at 10am:

5:00 mins @ 90% effort, 5 mins. @ 50% effort, 5 mins. @ 90% effort

MOBILITY with Tim at 11-1130am.

GYMNASTICS SKILLS DOMINANT SESSION with Sammy at 1pm:

KIPPING KIPPING KIPPING! All different types! Come and learn this valuable CrossFit Skill!

Comments Leave a Comment
Categories Uncategorized

Friday, 6/24/11

23 Jun

There is a Nutrition Seminar tomorrow at 11am! Sign up on the Calendar to attend – if you can help it, don’t miss this one! It’ll be the last one for a while!

If you are still interested in attending the Strength Classes or Olympic Lifting Camp in the months of July, August, and/or September – please email me at crossfitcc at gmail to save your spot.

SELF-MYOFASCIAL RELEASE: Lax Ball to between Shoulders, 2 minutes each side.
MOBILITY: Gastroc/Soleus love, 1 minute each side. 90/90 off the Box, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 5 Thoracic Mobilizations on each side, 10 Spiderman Steps, 10 Spiderman Steps plus Thoracic Mobilizations, 10 Adductor Mobs on each side, 5 Inchworms, 30ft. Duck Walk.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
METABOLIC CONDITIONING: “Nancy” – 5 Round for time of: 400m Run, 15 Overhead Squats (95/65)