Scheduling note – Tuesday’s classes will be outdoors due to an all day event being held in the Rec Center. We’ve also added classes in the afternoons on Mondays at 6pm & Wednesdays at 6pm.
4 Rounds for time:
40 Weighted walking lunges (60#/40#)
30 Pushups
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Run 400 m
21-15-9 reps for time of:
Double Unders
KB Swings
Ring dips
Run 400m
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150 Wallball Shots for time (20#/14#)
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A classic article from Coach Glassman, CrossFit’s founder, in the CrossFit Journal about functional exercises, the beautiful simplicity of the Wallball shot, and its unrivaled ability to build metabolic conditioning.
Please join us at 9am at the Edgcumbe Rec Center for a taste of what CrossFit is all about. The weather is looking a little shaky, but we’re planning on holding the workout unless there’s a downpour, all abilities are welcome!
We’re on day 10 of the 30 day Paleo Challenge and going strong! The diet has forced us to be creative with our menu planning and try some new things, and although we both miss our dairy, we’re enjoying it so far. Anyone interested in seeing what we’ve been eating can go to Mike’s Food Log or Andrea’s Food Log.
4 Rounds for time:
20 Dumbell Power Cleans
400m Run
20 Squat Thrusts
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A NY Times article on the ACL tear in young women, theories on why it’s so common, and ways to prevent the injury. The key to injury reduction seems to be proper knee alignment during landing and squatting, which is one of the reasons you’ll constantly hear us yelling “knees out” at you during squats at CFSP.
As Many Rounds as Possible (AMRAP) in 20 Minutes of:
5 Renegade Rows
7 Front Squats
9 Box Jumps
Post rounds completed and thoughts to comments
Dr Barry Sears speaks about Diet, Inflammation, and Disease
Tabata Sunday
For each of the exercises below perform max reps for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.
Rest 1 minute between exercises.
Squats
Push Press
Knees to Elbows
Dips
Take the lowest number of reps from the 8 intervals for each exercise and add it up for your Tabata score.
