Establish a new 1RM or 3RM Push Press.
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30 Minutes, Not for Rounds:
10 Max Effort Strokes on the C2
20 Weighted Sit-Ups
30 Second Handstand Hold
After a quick start on the erg, pull as hard and fast as possible and score your best calorie split. Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.
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From our Instagram account: “Eduardo C. doing Air Squats or practicing the dark arts during ‘Murph’?” | Original photo by Thomas H.
Pilates Classes with Karina S.
Kristin H. will be out of town tomorrow, June 20th, as well as August 15th and 22nd. Luckily, Karina S., who we recently profiled on the blog, will be filling in for KH!
Coming from a background of aerial arts and competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children and that transforming fitness into a form of play is essential to creating a life-long practice. Her classes are full of laughter and creative cueing.
Karina completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands-On Cueing Techniques, Pre- and Post-Natal Pilates, Kathy Grant’s Cats and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations. Check out Karina’s Pilates Instagram account for more fun stuff!
News and Notes
- Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the greener pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. Come out and give the Myers family a proper send-off!
- There are still a few spots left in the upcoming A and B cycles (which start today and Tuesday respectively) of our Starting Strength Program! See yesterday’s post for details!
Yesterday’s Whiteboard: Snatch | Double-Unders, Dumbbell Thrusters
Pregnant, Not Dead CrossFit Journal
Nicole Carroll on Preserving the Culture of CrossFit Julie Foucher