Friday, 19 May 2011
News, Announcements, and Special Events:
Times:
For time, 21-15-9 of each:
Mindset:
- Congratulations to our newly certified Level 1 trainers! Megan, Lisa and Tracy!
- CrossFit Helena competition: Saturday, June 4th, at Memorial Park. Check out helenaspringfling.wordpress.com for details. Are you interested in being on a team for this competition? Contact Steve, Allison or Jessica.
- NOTICE: When doing band-assisted pull-ups, don't use your other (unsupported) foot to get your support foot off the bands! Use a partner or wait for a coach to help you. The bands are laminated latex and they are getting damaged so please don't contribute to their deterioration! Thanks!
Times:
- 6am
- 9am
- 6pm
- 7pm (if there is not three names on the board by 7pm Thursday, there will be no workout at this time)
- Bodyweight
- Weightlifting
- DS/BM
- Wrists
- P/S/P
- Achilles
- Shoulders
- GM
- Row 250m
- Ride 0.25mile
- Rope 250 (doubles or singles)
- KB swing
For time, 21-15-9 of each:
- Push press (50% of 1RM)
- KB swing (F: 1 pood, M: 1.5 pood)
- Front squat (50% of 1RM)
- KTE
- If you can clean the bar from the ground for PP and FS, do it.
- Using dumbbells instead of a barbell are a good way to get more out of your workout.
Mindset:
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