Tuesday, 11/1/11

Fall Ball is this Friday.  Battle of the Bands is on November 19th.  Save the date(s)!

“The men and women who change the world are not blessed with exceptional insight. They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop.” — Jon Gilson

Patti, racked for her second to last jerk of "Grace" rx'd.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders: Pecs, Upper Traps, Lower Traps, until 10 past.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Cat Stretches, Wrist Stretches, Plank, Hollow Rocks.
SKILL: Handstand Walking
METABOLIC CONDITIONING: “Don’t Go To Texas, Tony:” 5 rounds for time of: 20 ft handstand walk, 20 hollow rocks

If you can’t Handstand Walk more than a few steps at a time, shorten the distance to 5 attempts at walking as long as you can.

GYMNASTICS at 730pm with Sammy:

Skill: L-sit (Rings) + Bridge Work (Limber, Kick-over, Handstand to Bridge)
Metcon:
3 Rounds for Time:
Bridge Hold, 1 minute
15 Ring Dips
15 Bridge-ups
Ring L-sit Hold (Sub: ring support), 1 minute
Rest, 1 minute
Cash-Out: 3 Burpees for every break in holds

Top Scores of the Day:

Men: Hunter (216), Reid (236), Aaron (341)

Women: Record (314), Cassie (324), Angie (359)

Rookie of the Day Award: Anna Luber – rx’d in 616 and Matt Hsieh – 15 reps in 10 minutes at a HUGE percentage of bodyweight.

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