Weekend Recap

Monday, March 5, 2012

Check out the upcoming CrossFit 201, this Wednesday at 8:30!  Also, track night will be meeting HERE for hill sprints tonight!

Mobility:
Hip Prep

Warmup:
Row 200 meters
10 Strict Pullups
10 Back Squats with light weight
Row 200 meters
10 Kipping Pullups
5 Back Squats with moderate weight

Strength:
2 Back Squats EMOTM for 10 minutes

Workout of the Day:
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Cool Down:
10 Wall Extensions
Hip Mobility on Box, 2 minutes each leg
10 Wall Extensions
Foam Roll, 2 minutes each leg

Big shout out to Peter and Hiromi for guiding us through another amazing Joshua Tree climbing trip!  Your passion for the sport of climbing and willingness to share your time and energy for us is always humbling.  Thank you thank you.  A big congratulations to all the first time climbers (and campers:) that came out this weekend, may you climb into the future!  The weekend could not have gone any better:  beautiful weather, clear skies, moonlit hiking, great food, good tequila, glow in the dark bocce ball, scraped knees, raw fingers and lots of great stories!  Until next time!

Coach Frank was also out in the desert yesterday, for the Desert Triathlon in La Quinta!  He participated in the relay competition, where a different person completes each portion of the race.  His “Team Lake Show” placed 4th out of 28 teams, with Frank running a personal best 10k in 40:42!  (His 5k split times were 20:02 and 20:40!)  Great job Frank!

Keep sending me those pics of what you are up to outside the gym!