Wednesday, 5/23/12

SAVE SUMMER CAMP – SIGN UP NOW! and find out why taking FRIDAY off is SO worth it!

If you need a towel, please bring one!  We are low on them cause I think some of you have been graciously taking them home to clean them (you don’t need to on the regular – we have a laundry service!) – in any case, please leave our towels here and bring yours from home until next week when the new ones will be here – THANKS! :)

Wondering about the weather and RUNNING tomorrow? Here’s the forecast.  I guess it’s not supposed to rain in the morning – if anyone is scared of running, feel free to ask your Coach for a sub.  Otherwise, a little rain probably will only HELP your Helen time. PROBABLY.

HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.

Row 3x2k, hold :05-:10 secs between repeats, rest 5:00mins in between efforts

INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm 

Abbey and Chrissey at the Flash Mob tonight at the Philadelphia Museum of Art.
Ice cream anyone???

SMR: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 2.
METABOLIC CONDITIONING:
“Helen + stairs”
3 Rounds for time of:
Run the Ludlow Loop
American Kettlebell Swings (1.5/1), 21 reps
Pull-ups, 12 reps

PREVIOUS HELENS

The Ludlow Loop:

Once upon a time, at the CrossFit Games… “Hell-in”

[youtube=http://www.youtube.com/watch?v=QFyBJAFDWQU&feature=relmfu]

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