Out on the Town

Wednesday, May 23, 2012

One Week until the Mile Time Trial!  Also, we will have a limited schedule this Sunday and Monday due to Memorial Day!

Mobility:
Row 300 meters
10 Wall Extensions
10 PVC Dislocates
Sampson Stretch, 30 sec each

Gymnastics Warmup:
Take 15 minutes to perform 3-5 rounds of the following:
5 Handstand Attempts
Tuck L Hang, 10 seconds
5 Press to Headstand OR Press to Handstand progressions
5 Muscle up Ring Rows, full turn out if possible

Only perform the Press to Handstand progressions if you can perform 5 reps in a row of the Press to Headstand in a pike position.  After the first round, feel free to practice strict muscle ups on the high rings if you are proficient at the ring row version.

Workout of the Day:

30 Burpee Over-The-Box Jumps 24″
30 Toes to Bar
30 Push Jerks, 135lbs, from ground
Row 1K

*20 min cutoff

Cool Down:
2 rounds of:
10 strict toes to bar
15 Back extensions
then,
2 minutes Pike stretch

Remember how much fun those 800s were!   Go to track night!

A couple months ago I wrote a series about myself called “That Happened,” explaining the unlikely story of me opening this gym.  If you missed it, check it out here:  Part 1, Part 2, Part 3, Part 4, Part 5.  The idea behind me writing that story was to show how we can all change and that we all have our own unique story.  I would like to know your stories as well!  Not that I necessarily want you to write about yourself and post it on the internet, but that I am always intrigued to hear more about your lives outside the gym.  Whenever we have special events, I enjoy learning things about you all, as simple as how people dress, what they do for a living and how they handle their liquor!  I often think about writing about topics outside of CrossFit, like politics, education, consumerism, etc, but find myself thinking this is not the place for those discussions, as there is too much to discuss concerning health and fitness to last ten lifetimes.  Yet, I still find myself yearning to share my thoughts with all of you.  Whenever possible, I am planning on letting you know via Facebook maybe or this blog, where I will be hanging out as an open invite to come discuss anything and everything.

This Friday, I am planning on going to a place called Robata Bar in Santa Monica for a few japanese style skewers and a cocktail around 8:30.  I would love for you to swing by if you are in the area!  If not, no worries, there will be more opportunities in the future!  For instance, we will be planning the Malibu Trail Race of Death, Part 2:  Alex’s Revenge!  Coming this Summer!  Check out Part 1 HERE.