Working on getting wrist wraps (w/ CFNA logo) and a nice chunk of change goes to the Marcus fund. Eric and Marcus have been working on this (really cool) so we'll keep you updated! Why wrist wraps? Helps support them, I know we have quite a few people with wrist issues and sometimes we do very high volume work that involves the wrists.
I'll be adding a couple 7am classes in soon so stay updated for those CrossFit people!
Matt, Evan and Jamie went to a gymnastics cert this weekend and learned all kinds of really cool information so keep your ears open for some really awesome ways to get better. Gymnasts are freaks so it was great learning a ton of information from them.
Tuesday
Warm up
Tabata Hollow Hold (4 cycles)
-1 minute rest-
Tabata Tallbee (4 cycles)
-1 minute rest-
Tabata Push ups (nose to ground and arms tight to body) (4 cycles)
Mobility
4 minutes on the shoulders
Strength Endurance:
Tabata KB swing (hold KB on rest at bottom of goblet squat) (8 cycles)
WOD: "Broken Ladder"
Pull ups (strict)
Push ups (nose to ground and elevate feet with)
Shoulder taps (wall walk to get into position)
Row (cal)
*perform 1 rep of all and then 2 of all and then 3 of all. When you fail to the reps unbroken (any of the exercises) you start back over at the top and at 1 again. Score is highest completed round.
Speicalty WOD's:
Gymnastic 10 minute AMRAP
10 Ring row
10 Shoot thru
:10 Hollow rock hold
Olympic 10 minute AMRAP
10 DL (snatch grip)
1 Squat Snatch
10 OHS
Endurance 2 rounds w/ 1 minute rest between rounds
100m run
:10 Hollow hold
200m run
:20 Hollow hold
400m run
:40 Hollow hold
*add :10 to time if you fail hollow hold, ie if you make it :20 of the :40 you now have :30 left instead of :20 seconds left.
