Clean and Jerk
1-1-1-1-1-1-1
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compare to 7.6.08
Accessory work
Russian Toss Fights, 3 Rounds
Mobility Wk1 DIY
Team Queens. Brandy and Juliana
Strength Feat Compilation YouTube
Rest Day
Mobility Week 1
Once you have gone through this week's mobility moves twice with a coach it is your responsibility to perform the posted reps on your own either before or after class. These movements can also be done at home and require no prior warm-up. This week's evercises are: Cat/Cow, T-Twists and Side Twists. Week one has an emphasis on "Spinal Flossing" which describes movements that increase neural function of the spine by freeing impinged nerves. Remember that we're not looking for a lot of mobility in the spine so go easy on the end ranges of motion. It should not feel like an intense stretch.
Dr. Loren Cordain's intro lecture on the Paleo Diet
Part 1
Part 2
WOD 11.20.08
4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings
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Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes
Congratulations to Nicole on her first pull-up yesterday!
Play ball in Puerto Rico!
February 12 – 15th, 2009
Wood Bat baseball tournament in Puerto Rico
Brian Scott is the manager of the NY Baseball Giants. They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster. For more information
go to:
Www.nybaseballgiants.com
Or
Www.msblpuertorico.com
Or
Talk to Brian in class!
“The Bear”
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
Rest between rounds as needed.
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"Bear" Demo CrossFit
Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll
Shane takes Steve through the American Swing
Happy Birthday, Shane!!