Tuesday, 9/11/12

ONE HOUR OLY with Sammy, 12-1pm. 

This is an intro ONLY class that will only include practicing ONE of the Olympic lifts.  You will have a say in which lift you’d like to work on, but you are welcome to defer to the Coaches preference given the whole state of your training.  You MUST be ON the platform at 12pm barbell in hand, ready to go, OR you forfeit your spot in this 6-person only class.  This is the for the benefit of all members who regularly show up on time and prepared for the rigors of Oly training. We hope that it will make your time worthwhile!

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

ADVANCED OLY with Jim, 730-930pm.

Remember that if you are in the Advanced Level you are committed to compete in an Olympic Lifting meet within the coming year and have completed or tested of 40 total sessions of Olympic Lifting.  You are also allowed to train in any of the levels OTHER than Advanced as long as you know that these hours are not exclusively filled with Advanced Level lifters.  If you are in the Hybrid level likewise, you may train in the Intro classes, but not the Advanced Level until you are moved on.

SQUATTING ONLY, with Sammy, 630pm.

GYMNASTICS, with Sammy, 730pm.

No member of a crew is praised for the rugged individuality of his rowing.
-Ralph Waldo Emerson

SELF-MYOFASCIAL RELEASE: Lax Ball Pecs and Lower Traps, 5 minutes.

DYNAMIC WARM-UP: Light (unweighted if necessary!) Windmill Work – 5 minutes.

Read more about the kettlebell windmill here.

STRENGTH: Floor Press, work with a partner for 20 minutes up to a peak set of 3. Attempt to repeat this set anywhere from 3-5 times.  No wobbly sets allowed!

More on the floor press is here.

METABOLIC CONDITIONING:

3 Rounds for time of:

Single Arm Ring Row, 10 reps left, 10 reps right.

40 steps Walking Lunges.  For 20 steps hold a kettlebell or dumbbell (53lbs./35lbs.) “suitcase” style on your left side – then, switch to the right.

Comments
2 Responses to “Tuesday, 9/11/12”
  1. Rach says:

    That’s an awesome picture. Love it.

    • crossfitcentercity says:

      Thanks, Rach :) I love rowing pictures too – especially during team workouts – most people don’t even realized how focused they look.

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