The Bridge

Thursday, January 10, 2013

REMINDER!  MDR Gym, no parking in the parking lot from 3:30pm on.  The owner has rented the entire space.  Park on the street, walk, jog, or bike if possible.

Mobility/Warm up

Bar Activations
Groiner with Band
Ankle Mobility

Group Warm up:

Review and practice gymnastic movements

Gymnastic Warm up:

15 minutes or 5 rounds of
2 Rope climbs
10 Pistols (5 per leg)
5 Kipping/Butterfly pull ups
5 Strict Handstand Push ups

     Notes:  Partial range of motion okay on all movements.


Choose one:
Row:  4 x 500 meters, rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 seconds from fastest set.

Run:  4 x 400 meters, rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 seconds from fastest set.

Cool down:

Calf Stretch, A LOT
Couch stretch, 1 minute per leg
Pike, 1 minute per leg
Straddle, 1 minute per leg



Last week, myself, the Disos, McCoy, Track Master Frank, Hynes, and Lara had the unique pleasure of taking a yoga session with our very own Kristina Von Hoffman.  First off, I’ve only ever done yoga once, and hated it.  I accidentally walked into an advanced class and was able to hang by sheer stubbornness, vowing never to do it again.  I only remember lots of shaking and sweating.  Secondly, I had no freaking idea I would be volunteered to test one of Kristina’s classes for the sake of introducing it to the box until I found myself sitting in weird positions on a random blue mat in the middle of the night for no reason!  One of the things I was impressed by was her ability to sense us and adjust her class accordingly.  I don’t know what her plan was, but I think she could tell we were mostly very tired and worn out from either WODing multiple times a day or building out Venice, and if her plan was to give us a relaxing sesh, we would be lights out in no time.  So she kicked our asses and challenged us and here I was fucking shaking and sweating all over again.  She was using words I’d never heard of, cueing us to positions I’ve never done, and at a pace I was not ready for.  Front body?  What the hell is that?  But I do remember waking up the next morning and being able to crack almost all the vertebrae in my back for the first time in years.  Thank you Kristina.  Aside from this she has been a stalwart and excited member of our gym for a long time, puts out in WODs, and in general is just awesome to be around.  It is my honor to introduce her regular yoga sessions to our gym and here on our blog.  Please join me in welcoming her:

When I started On-Ramp in May 2011, I was practicing yoga 5 times a week, taking a West African dance class, and dabbling in aerial silks.

Being a jack of all trades, master of none, appealed to my nature. CrossFit was another activity to add to the list.

But PCF hooked me where I least expected it: the community. Friendly people, informed coaches, with a passion for strength and humility.

Plus, I began to notice a difference in my yoga practice. Holding plank was comfortable. My endurance was higher. At the same time, I needed yoga. To open my back, release tension in growing muscles like my traps and lats, and to rest. Operating on Beast Mode all the time is hard. CrossFit bodies need love – maybe more than others, if you ask me (or my chiropractor).

Occasionally, I would get questions from classmates and coaches about my flexibility. “Are you a gymnast?” (No, I have scoliosis and have never done a cartwheel in my life. Doctor’s orders!). I saw an interest in questions like the latter, and reconsidered my yoga training. The focus became how I could give back to PCF, by sharing some of what I’d gained on the mat: Flexibility, Balance, and more time to Just. Breathe.

Yoga is one of the best practices I’ve found to create that space, on your own terms, in a community that also plays on the edge of resistance and release. In my experience, it’s the ideal balance for CrossFit.

If you exit class having crossed that bridge, a little lighter on your feet, with a little more room to give – for your breath, for your friends, for your hamstrings – guaranteed my day is complete.  Saturdays, 11:30 am at Venice, and Wednesdays at 8:30 pm at MDR, that is.

See you on the mat,


Registration / What to bring:

Register online, as you would for any other class.  Bring a friend!  $15 drop-in fee for non-PCF members (Pay ahead to reserve your spot. No log-in ID required).

Ladies: Leggings, capris, or shorts, plus a snug top. Ideally, no loose pants, so you can see your ankles (for alignment purposes).

Gents: Please wear a snug shirt so it doesn’t end up around your ears in Downdog. Shorts with some give work best.

Bring a mat, a hand towel, and a water bottle.

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