9/05/2010

''Barbara'' (09.06.2010)

We are Closed for Labor Day, normal hours resume Tuesday.
Tomorrow we will post dates and times for the next On-Ramp Class.


Warm-up Drills (09.06.2010)
Run 1 mile
2 Rounds of
''Burgener Drill'' (PVC)
10 x Push-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Barbara'' (09.06.2010)
Five rounds, each for time of
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Rest precisely three minutes between each round.

Post times for each of the five rounds to comments.

Skill Development (09.06.2010)
We will begin including a link in each Skill Development portion of the training each day for an optional mobility/flexibility cooldown. The link is to a website run by Kelley Starrett: CrossFit Instructor/Affiliate Owner and Doctor of Physical Therapy, explore and learn.
Mobility WOD

CrossFit Endurance WOD (09.06.2010)
''24min Pyramid''
Swim, Bike, Run, or Row (C2)

4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Post distances to comments.

2 comments:

Anonymous said...

4:39/4:27/4:19/4:18/4:13

Part of the initial time difference was changing the workspace to another area in the playground.

Khan

sdaghir@gmail.com said...

You used the words workspace and playground in the same sentence.