Tuesday, November 6, 2012

Row 500 meters
Spend 10 quality minutes working your problem areas.  Prioritize as time permits.
Rack mobility: Super rackTricep mash, Trap smash
Hip mobility: Assisted squat w/band, Posterior Flossing, Hip mob w/ band, Hip prep as needed
15 GHD Sit ups
15 Hip extensions
10 Back squats w/ bar
5 Front squats
5 Thrusters
10 Pull-ups

High bar back squat
1×5 @ 80%
2×3 @ 85%
3×1 @ 90%
1×1 @ 95%
Rest 2 min between rounds

Notes: If you do not know your 1RM, make your best guess, calculate your percentages and adjust as needed for next time.  You can also take this time to find your 1RM!

Row 1000 meters
50 Thrusters, 45lb bar
30 Pullups

Cool down/Midline:
50 Weighted Ab-mat sit ups
Roll out legs, lats
Straddle hold, 2-3 minutes

A picture really does say a thousand words…..

We do our best to provide you with a wide range of ways to express your hard earned fitness outside of the gym.

  I know a lot of you run races, climb mountains, surf the oceans and play sports regularly.

   We want to hear about it!  I’m a sucker for a good success story and was so happy when I came across this email yesterday morning.

Hi there,
I wanted to share with you that I CRUSHED my marathon PR this past weekend.  I’ve been trying to break 5 hours in the marathon for the past year and a half, with my PR stuck at 5:15:10 since doing the Tokyo Marathon in February 2011.
I ran the Indianapolis Monumental Marathon this past Saturday and I finished at 4:47:42…almost a 30 minute difference!  I wasn’t sure how I’d do, since I’d just run another marathon in DC less than a week earlier…but I went in with the best of intentions and just cranked it out…in 35 degrees with rain and hail the last 8 miles of the race.
I REALLY think that Crossfit has helped me reach that goal…and I have you guys to thank for it.
see you tonight!
P.S.  Now I have to come up with a new goal…lol
Estelle Atney
Congratulations, Estelle!!  Keep it up!

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