* Starting this Saturday we will be changing our morning schedule. Many of you have asked about stretching and mobility so our resident nerd, Sean, will be offering a mobility class Saturday mornings at 9am. This class will feature a 20-30 minute mobility warm up that will loosen you up in your functional end range of motion (ex. the bottom of your squat, shoulder flexion in your kips, hip extension in your deadlifts, etc.). Immediately following the mobility warm up there will be a MetCon (body weight WOD). YOU MUST SIGN IN TO THIS CLASS ON THE SCHEDULE.
** People have also been asking a lot of nutrition questions lately. Sean will be giving a talk on Saturday at noon (12pm). There is a sign up sheet on the cork board for it. Sign in under the inevitable list of ridiculous names so we have an idea how many people are coming. The talk will cover the following topics: The science side of diet; why eat paleo at all? Eating paleo for health vs. eating paleo for weight loss. The impact diet has on your workout recovery and inflammation.
*** GYMNASTICS IS ON THE SCHEDULE! SIGN IN AND GET READY TO ROCK. DID THE FORWARD ROLLS HURT YOU TODAY? WERE YOU NOT A TALENTED ROLLER? COME GET SOME COORDINATION, BALANCE AND CORE STRENGTH AT THE GYMNASTICS CLASS!
WARM-UP
3 ROUNDS
1 SQUAT CLEAN
5 FRONT SQUATS
20 ABMAT SITUPS
ENDURANCE (12 MIN TIME CAP)
800M RUN - 20 RING ROWS
400M RUN - 15 RING ROWS
200M RUN - 10 RING ROWS
STRENGTH
12 MIN TO FIND 5RM HIGH HANG POWER SNATCH
* SHOULDERS BEHIND THE BAR
* NO HINGING
WOD
3 ROUNDS
10 FRONT SQUATS - ELITE: (225/135) RX: (185#/115#)
10 OVER THE BAR BURPEES
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| RESULTS FROM 9/25/12 |
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