Wednesday, 13 July 2011
News, Announcements, and Special Events:
Times:
Today's focus:
Five rounds, one minute rest every five minutes (stop wherever you are and start again where you started):
Mobility:
- Big Sky State Games Olympic Weightlifting: This Saturday, July 16th at Alternative Athletics in Billings.
- Big Sky State Games: This Friday is the opening ceremonies. Most competitions are on Saturday. Check out the other competions around the state.
- Bridger CrossFit Showdown: Saturday, August 27th, Bozeman. Check it out.
- Upcoming: Road trip to Flathead CrossFit in Kalispell, and Olympic lifting training in Bozeman. Talk to Paul if you are interested.
- Adventure! Check out some fun stuff going on in Montana.
Times:
Today's focus:
- Constant, repetitive motion ("monostructural")
- Bodyweight
- Weightlifting
- DS/BM
- Wrists
- P/S/P
- Cobra
- Leg raise to plow
- GHD back/hip extension x10
- KTE x10
- Push/pull/squat of your choice x5 minutes
- KB swing
Five rounds, one minute rest every five minutes (stop wherever you are and start again where you started):
- Mtn. climber x40
- KB swing x20
- Plate push x1 (KB rides the plate!)
Mobility:
- Shoulder external rotation.
- OH reach test (hollow), OHS test
- Shoulder stretch with bands, thumb rotated up
- Retest
- Pain ball in the shoulder
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