Friday, 03 Dec, 2010

Posted by Mandee on December 2nd, 2010

20 responses

Warm-up:
Group Med-ball toss, Then, five minutes of:
Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps...just get warm!)

Workout:
As many rounds as possible in 15 minutes of:
3 Rope climbs,
15 GHD sit-ups
15 Push-ups

Cool-down:
IT Band attack! The IT band doesn't really "stretch", but spending 10 minutes working a trigger-point ball into the surrounding tissues can do great things.

Post time to comments.

Check out our Upcoming events! :

Saturday, 11 Dec- Conjugate method Bench Press clinic

Saturday, 08 Jan- Grand Opening Celebration!

Curious as to what this whole Conjugate thing is? check this out:

"Louie Simmons on the Conjugate System: Part 1", CrossFit Journalpreview video [wmv] [mov]

20 responses to "Friday, 03 Dec, 2010"

tracey says:

December 2, 2010 at 1:22 pm

Corrie and Julie, you are such hams.:)

Ramsay says:

December 2, 2010 at 3:47 pm

This picture... not sure how I feel about it yet. :/

Stacey says:

December 3, 2010 at 12:28 am

I love that Julie is working out in Sperry's ;)

Slade White says:

December 3, 2010 at 12:46 am

Ha Ha, too funny. :)

Tasha W says:

December 3, 2010 at 2:32 am

I'm jealous of Corrie and Julie's matching tans!

Emily D. says:

December 3, 2010 at 2:41 am

haha...exactly what I was thinking :)

Kristi Simmons says:

December 3, 2010 at 3:08 am

Does Russell even know what's going on in the background...looks like he's just going on about his business oblivious to the 3 clowns, I mean beautiful funny ladies behind him ;)

Kerri says:

December 3, 2010 at 4:05 am

Kudos to Erin for picking up the camera, and just snapping away!!!

You get Spearing girls together, and there's NO telling what you'll get!!! Thumbs up, girls!!

Kerri says:

December 3, 2010 at 4:13 am

I think it's actually a little enhanced by being next to my pasty whiteness!!! What am I talking about? These girls are savagely tan!!

katieg says:

December 3, 2010 at 5:20 am

6+8 scaled the rope climbs to 3 of the arm-only pulls from the ground maintaining a strict plank position. Tough stuff.

Matthew says:

December 3, 2010 at 5:55 am

4+10

Bummed that i didn't get 5 full rounds, contrary to what most people would say the GHD situps were the limiting factor for me in the workout. Spent more time there than anywher else. On rounds four and five the rope climbs got a little rough

Patrick says:

December 3, 2010 at 6:26 am

Russell is the consummate professional.

Robb says:

December 3, 2010 at 6:56 am

5 + 16

started with 3 climbs, then 2 and realized I was standing around waiting on the 3rd. SO the remainder were 1 ascent each round.

Robb says:

December 3, 2010 at 7:12 am

a few of us were talking after class about getting together some cash or gift cards for Russell and Katherine to help out with meals once they have settled from the surgery.

If you want to pitch in drop your cash/card with one of the coaches at the gym. Some suggested places to get cards were Earth Fare, Fresh Market, and Surin.

Ron Wood says:

December 3, 2010 at 8:24 am

4 rx'd

Robert S. says:

December 3, 2010 at 8:33 am

4+30 rx'd

KLowe says:

December 3, 2010 at 9:06 am

One day I'll get to see the new gym.

I miss yall and the pain cave : (

Tye says:

December 3, 2010 at 10:08 am

Did the running WOD that would have come up today at the Mountain Gap Middle track.

5:54-4:31-2:57-1:18 for a running total of 14:40 and with rest included 20:40

My calves are toast, this was a great workout.

Rich C. says:

December 3, 2010 at 10:48 am

2+15 All rope climbs were rx'd except 1 which was arm-only pull from the ground maintaining a strict plank position.

Patrick says:

December 3, 2010 at 4:16 pm

As RX'd 3 rds. Ripped a couple of fingernails loose, hand sanitizer really sucks tonight. Rope climbs are not my friend.

Friday, 03 Dec, 2010

20 responses to "Friday, 03 Dec, 2010"

Leave a Reply