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.


  • 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!

One Response to “Thursday, 10/18/12”
  1. Annie says:

    I have the feeling we will be “in for it” next week since we’ve had it “easy” before the total :-)!

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