Tuesday, 10/9/12

ROWING, with Ave, at 7am.

ONE HOUR OLY, with Sammy, 12pm.

CROGA, with Tim, 630pm.

RUNNING, with Ave, at 530pm.

SQUATTING ONLY, with Sammy, 630pm.

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

GYMNASTICS with Sammy at 730pm. – come work on the butterfly kip and the ring dip!

ADVANCED OLY with Jim, 730-930pm.

Are you struggling with putting things in order that will allow you to MAKE IT to the gym?  Are you constantly wondering whether what you’re doing when you get to the gym is “ENOUGH”?  Are you battling with the desire to be at your best, but also frustrated by a busy lifestyle?  If so, Annie’s Seminar this Saturday from 12-2pm is for you.  I can say with full personal confidence that Annie’s perspectives on your mental game will do more than light a fire in your heart – they’ll light a fear under your butt!  If you’ve wanted to be more productive in and outside of the gym – signing up for this Seminar THIS Saturday is a great place to start! 

“Mind-body dualism is a myth.  I don’t want to train like there’s some sharp division between what happens from the collarbones up and the rest of the body.  Brain function is part of the body.  I’ve long thought that our training was a metaphor for boatloads for life lessons and patterns for success.” – Greg Glassman, Founder of CrossFit, Inc.

The ladies of the 6am supporting and spotting each other during 20-rep Back Squats.

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

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Partner Assisted Elbow Positioning Push-up Plus Negatives, for about 2 minutes.  These are sets of 3 negatives where a partner specifically watches to make sure the index finger is set ahead and the elbows track at at least 45 degrees while the shoulder does not cave forward in the push-up – you can even go so far as holding the partner’s elbow in place to remind them of this position.  At the top of the push-up a push-up “PLUS” is done (shoulder protraction to retraction is the “PLUS”).

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 2 in small groups.  In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.


3 Rounds for time of:

10 reps, Sandbag Press (if you can’t Press, a Push Press allowed but not rx’d)

10 steps, Sandbag Shouldered Walking Lunge (Left Side)

10 steps, Sandbag Shouldered Walking Lunge (Right Side)

Use 80, 50, or 30lb. Sandbags.

Some more Sandbag CFCC History.

CrossFit Center City does Sandy Fran from Erin Davidson on Vimeo.

5 Responses to “Tuesday, 10/9/12”
  1. Angie says:

    Ack. I forget how small the space was!!! Also Good thing Maddox wasn’t born yet or only 2 people could work out at the same time

  2. Anahi says:

    Ah, remember the old push broom in the corner, to constantly sweep up the sand all over the floor?

  3. shana says:

    og represent.

  4. Erin says:

    OG? Old Gym?

    NICE. ;) I miss Matt Larson!

  5. jpap says:

    Cool stuff. Did you knock down that far wall at some point? Where’s the door leading out back? Where are the other set of pullup bars?

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