Wednesday, 9/21/11

CROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat!

The Half Marathon Runners! Many thanks to Cathryn Sanderson for the pics!

CROSSFIT ENDURANCE (at 530pm with Liz):

Strength: wall assisted glute bridge, forward facing bridge

Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)

Wod: 8-10×30 sec, rest 1:00 min

Adversity is like a strong wind.  It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.  -Arthur Golden, Memoirs of a Geisha

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps, 1 minute each side.  Foam Roll Upper Back, 1 minute.

MOBILITY: Band Pec Stretch, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: Double Under Practice.  During your breaks complete leg swings, hip swings, and arm swings as needed.  5 minutes.

SANDY STRENGTH: Sandbag Overhead Anyhow, in 10 minutes find a max (and put it on the whiteboards next to your name – it’s one of our Benchmarks!)

Using whatever method you prefer, get a sandbag from the floor to overhead.  You can use a strict press (as shown below), a push press, or jerk.  A clean, or continental (sit one side of the bag in each hip and then stand up with arms scooped underneath) clean also counts.



METABOLIC CONDITIONING: From the mainpage – but longer: 5 Rounds for time of: 35 Double Unders, Short Loop Run (about 300m).

If you don’t “have”double unders your options are, 10 Double Unders per round, 10 Double Under attempts per round, or 100 Singles.

5 Responses to “Wednesday, 9/21/11”
  1. abbey says:

    the marathon outfit is from lulu thanks to the gift certificate from winning the challenge. couldn’t have looked good in this or have completed the half without the support from all the coaches during training and erin for working with me on the nutrition portion. lets go get the new challenge everyone!!

  2. Rachel says:

    Abbey – AWESOME job with the nutrition challenge AND hte half marathon. You kicked ass on both!!!

    Erin – are we allowed to do metcons while doing Oly? I’m guessing I know the answer, but figured I’d ask anyway! This metcon is RIGHT. UP. MY. ALLEY. :)

    • Technically if you’re competing it’s not the BEST idea but we may (starting next week when everyone has gone through a full cycle) start posting some shortish metcons to be done on days when you’re not in the gym should you feel so inclined. I’d say for me, two weeks out before comp I did nothing out of the ordinary. So, for the next few weeks or so you could probably get away with the occasional two metcons a week that are between 5-8 minutes long and pretty high in intensity. Today’s metcon, though you would indeed school it, would not be a good one. :)

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