Nancy « CrossFit Center City

Tag Archives: Nancy

Saturday, 2/25/12

PLEASE NOTE! Yoga is cancelled today because Tim is competing at Hybrid! Follow him and the rest of our athletes on Facebook!

Today! Many thanks to Mike Mackintosh for this shot of Larissa handstand walking.

SESSION with Liz at 9am and Sammy at 2pm:

SELF-MYOFASCIAL RELEASE: As needed for 10 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Pec Stretch, 1 minute each side. Band around the Shoulder, Hand Behind the Back, 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

MANDATORY 30 minute CAP.

*There is no rx’d weight for women for this workout. If you can do more than 65lbs., try it. Be nice to your wrists!

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Saturday, 1/28/12

27 Jan

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!

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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)