Hips before arms. In the photo above, you can see that Wes' hips, knees and ankles are fully extended. The dumbbells are starting to float off his shoulders and he is about to press them in the air. His abs are engaged and his back is straight. A textbook illustration of proper movment.
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Workout
5 rounds for time of:
800 meter run
80 squats
7 Muscle ups
Schedule update for the week of the NorCal Regional:
Last class on Thursday 5/23 at 3pm
Closed Friday 5/24-Sunday 5/26
Holiday Schedule Monday, May 27 (Memorial Day): 10 a.m. only
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Workout
Five rounds for maximum reps of:
1:00 Kettlebell Swing, 2 pood
1:00 Rest
1:00 Row for calories
1:00 Rest
Brian during Event 6
Schedule Update for week of the NorCal Regional:
Last class on Thursday 5/23 at 3pm
Closed Friday 5/24-Sunday 5/26
Holiday Schedule Monday, May 27 (Memorial Day): 10 a.m. only
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Workout
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
Workout
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
3 p.m. having some mobility fun.
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Rest Day
The 3 p.m. class.
When drilling a movement during class, coaches often give athletes something to focus on. For example, a coach may tell atheletes to work on keeping your butt and abs tight while going overhead. The idea is to reinforce good movement and, over time, get more efficent and fitter.
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Workout
Three rounds each for time of:
Row 500 meters
30 Wall ball
Rest as needed between efforts.
We will be closing the gym for the 2013 CrossFit Games NorCal Regional.
Thursday May 23rd 6,7,8,10, and Noon classes as scheduled. NO 3, 5:30, or 6:30pm classes
Friday May 24th: Closed
Saturday May 25th Closed
Sunday May 26th: Closed
Monday May 27: Classes return to normal schedule
Movement prep is not always fun, but it is important. Preparing the body for high intensity workouts can help set the stage for better movement and outcomes.
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Workout
Three rounds, each for time and load of:
90 feet of walking lunges in the front rack position
