Tuesday, 03 May 2011

News, Announcements, and Special Events:
  • On Ramp has begun!  Welcome Kristy, Jenn and Karrie!
  • Trainers' meeting:  Saturday at 7:30am.
  • CrossFit Helena competition:  June 4th, at Memorial Park.  Check out helenaspringfling.wordpress.com for details.  Are you interested in being on a team for this competition?  Contact Paul, Steve or Allison.
Times:
  • 6am
  • 9am
  • 6pm
  • 7pm
  • 8pm On Ramp
Today's focus:
  • Monostructural
  • Bodyweight
Warm-up:
  • DS/BM
  • Wrists
  • P/S/P
  • Achilles
Weighted movements (single arm with KB, DB or plate):
  • Romanian deadlift
  • One-Leg Romanian deadlift
  • Sidebend
  • Twist (two hands)
  • Around the world
  • Figure eight
  • Cross chop (hip to shoulder)
  • Halo
  • Bent row 
  • Half moon
  • Front squat
  • Press
  • Windmill
Stamina:
Three rounds, rest 3 or more minutes between rounds:
  • Row 250m
  • Then three rounds of:
    • Squat jump (touch one foot above max standing reach) x15
    • Ring or suspended bar push-up x10
    • Body row, elevated feet x5
  • Jump rope (singles) x250
Posted by Paul at Mon, 02 May 2011 20:50:00 GMT
Categories: MG

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