Monday, July 23, 2012

2005-03-227282Scene from 2008 Games.

Workout of the Day

Before Class or In Warm up:
1 min support hold on rings (Rx) or 3 x 20 s hold on rings or p-bars (scaled)
– elbow pits forward, chest up, shoulders back and down, lift yourself up high

30 handstand shoulder touches with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms).  Only your toes should touch the wall. Scale by holding feet on box 

Strength:
In 15 minutes work to a heavy 1 rep Deadlift off of a 2-4” deficit
This does not mean 1 rep max, just something heavy approximately 90% capacity

Conditioning:
3 rounds for time:

7 deadlift (345/225)
14 toes to bar
21 wallballs (20/14)

We are closed this weekend for a CrossFit Kids Course

Simple Nutrition: Part 4" with E.C. Synkowski by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov] [HD mov]

 

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