So Much Goodness
Monday, September 24, 2012 CrossFit 201 – Nutrition Review this Thursday for all Classes! Click HERE for the Regular weekly programming and HERE for the On Ramp! Warmup/Mobility:DROM10 Front Squats
Conquering the Kale
Sunday, September 23, 2012 Mobility: Spend 5 minutes or more foam rolling legs Warm-up, “Classic style”:15 minutes or 2-3 rounds, 10-15 reps of each:Overhead squat, PVC to barbellGHD Sit-upsHip extensionsPull-ups (mix
The Golden Rule
Saturday, September 22, 2012 Mobility:Banded rack mobility, 1 min per sideBanded Hip mobility, 1 min per side Strength: 1 Front squat every 30 seconds for 7 minutes at 85% (of
What’s your SWOLF Score?
Friday, September 21, 2012 Warmup:DROM Skill practice: Gymnastics warm-up15 minutes of 3 rounds of:3 Tuck or straddle press to headstand6 Pistols8 Butterfly pull-ups10 Hip-back extensions Workout:7 Push press (185/120)14 Lateral
From the Vault . . .
Thursday, September 20, 2012 NOTE: Last minute SWIM NIGHT TONIGHT! PCF’s first ever Swim Night will be held at the Culver City Plunge from 7:30p-8:30p. Click HERE for google maps.
Fired Up.
Wednesday, Sept. 19 Warm Up/MobilityRow 250 hard10 Hip Extension10 GHD Sit Ups10 Overhead Squats With Bar10 Behind the Neck Snatch Grip Press w/ Bar5 Hang Power Snatches w/ Bar5 Hang
The highs and lows of it all.
Tuesday, September 18, 2012 Mobility:Hip prep Strength:High Bar Back Squat, 2×8 at 65%, 2×5 at 70%, 1×5 at 75%- rest 2 minutes between sets.*Percentages based off 1 RM Workout:5-4-3-2-1 reps
120917
Week of Monday, September 17, 2012 Single-Sport: Running Short Interval 10-12 x 200m w/ 2 min rest Hold splits within 3 – 5 seconds of each other. Long Interval (Track
