Thursday, 10/18/12

ONE HOUR OLY with Sammy, at 12pm.

ROWING with Ave, 7am.

RUNNING with Ave, 530pm.

CROGA, with Tim, at 530pm (in the gymnastics space).

GYMNASTICS with Sammy, at 730pm.

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

ADVANCED OLY with Jim, 730-930pm.

Below, see Meredith, mid-metcon during one our Advanced Class sessions.  If you are interested in Advanced Class – stay tuned to the blog, the requirements and next wave of admissions will begin at the beginning of November.  What are the basic requirements?  You must have pull-ups mid-metcon, you must have a bodyweight clean and jerk, and you must commit to potentially competing during the ENTIRETY of the CrossFit Games season – wondering what that is?  Check out the Games Site here.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

STRENGTH:

• Strict Pull-up, Pronated Grip. Spend about 20 minutes working up to a peak set of 1. Begin with half of your max if you are doing something above bodyweight, and if you are using bands, begin with an easier band.
• After every single for the Pull-up also be prepared to clean from the floor and press the following: 2 reps at 75% of your best press – feel free to work up to this as you are working up in the pull-up but you should attempt to get in at least 5 sets at 75% within the 20 minutes.

METABOLIC CONDITIONING: AMRAP in 5 minutes, Double Unders.  Record how many you complete.  If you have never completed one double under before, practice for 5 minutes and try to get as many as you can!

More thoughts on getting double unders to be as good as they can be.

POSTURAL RESTORATION: 10 minutes of mandatory mobility.  It is suggested that you lax ball your feet, hamstrings, glutes, and shoulders but any and all other stretches are ok too!