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3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings
Don't be bashful.
CFSBK would like to welcome our newest coach, Gillian Mounsey! We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her. Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.
Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.
She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.
Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games. Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.
McDonalds opens Mini-Gym OC Register
Weighted Step Ups 3×8
Turkish Get-Up Sit-Ups 3×15
Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD. Here are some points to consider while doing them:
1. Keep your knee extended as much as possible. Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders. If you don't have the mobility to touch your hand then limit your range of motion. Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.
CFSBK will be Closed the 24th, 25th and 26th of December.
Nicole and Jamie Go Heavy Overhead CrossFit.com
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compare to 12.1.08 and 10.23.08
Upright DB Pulls 3×8
Scapular Flys 3×12
Wall Angels 3×12