Are you interested in going to York, PA this coming Saturday to watch the Olympic Lifting Meet? Please respond in the comments so we know who to email when we coordinate rides! We’ll leave the gym at at least 730am on Saturday and probably be back in the evening.
Sometimes You Gotta Just Do it – from CrossFit San Francisco.
Are you still on the fence about Paleo? Have you ever paged through the Testimonials at Robb Wolf’s site? You’ve got to be crazy to not at least TRY it for 30 days!
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY:Barbell Assisted Thoracic Extension, 1 minute.
DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, Cat Stretches and Wrist Stretches as needed, 10 Thoracic Mobilizations, 1 Spiderman Stretch on each side + Thoracic Extension, Arm Swings
STRENGTH: Press, up to a peak of 2.
METABOLIC CONDITIONING: “Backwards Standing Lynne” : 5 Rounds for Max Reps of: Max Reps of Strict Pronated Grip Pull-ups immediately followed by Max Press at ½ Bodyweight or 75% of Peak Set.
Presses must be cleaned from the floor. Use rings and power cage if necessary during larger classes. The pull-up bar arrives this week and should be installed ASAP! Thanks for your patience!
ON RAMP with Erin at 6pm.
Skill: Kettlebell Press
5-10-15-10-5 reps of:
Press, Weak Arm
Press, Strong Arm
GYMNASTICS with Sammy at 730pm.
Bridge-up kick over
3 Rounds for time:
15 burpee tuck jumps
1 rope climb