Mobilize

  • November 23, 2010
  • By :

Foam rolling was discussed yesterday. Try to take the time to foam roll before class and stretch after class. Flexibility plays an integral roll in performance; make it a priority!

WOD 1
10 Min AMRAP
30s Handstand Hold/Plank Hold
30s L-Sit/Hollow Hold
30s Chin Over Bar Hold/Dead Hang
30s Squat hold

WOD 2
20 min AMRAP
400m Run
5 Deadlifts
10 Knees to Elbows

Level 3 (255,185)
Level 2 (185,135)
Level 1 (135,95)
ADV (315, 215)

7 Comments

  • Kristen

    11/24/2010 @ 12:56 am

    Today was a perfect day for running with a tiny 7:30 class!
    WOD 1- 3 rounds…had to use the boxes for the L sits

    WOD 2- 6 rounds L2

  • Jaime

    11/23/2010 @ 10:39 pm

    yup WOD 2 almost killed me today πŸ™‚ def a lot of foam rolling for the back!
    WOD 1
    2 rounds + chin holds (L sits on the boxes, instead of rings)
    WOD 2
    L3 5 rounds + DL
    Thanks for the push today Alec! Nice job guys πŸ™‚

  • Nick

    11/23/2010 @ 10:14 pm

    Killer programming today.

    WOD 1 – 3 rounds + 80seconds with knees bent instead of L sits.

    WOD 2 – 6 rounds + 398m ADV. So close to getting that last 400

  • Sean

    11/23/2010 @ 8:45 pm

    Nice job by everyone in the 5:30am class this morning. I don’t know about anyone else, but I have felt my lower back get progressively tighter throughout the day. There is definitely some foam rolling planned for me tonight!

    WOD #1
    3 rounds + 30 sec handstand – Rx

    WOD #2
    5 rounds + 400m + 2 DLs – L3

  • Alec

    11/23/2010 @ 7:50 pm

    Good work in the AM classes today, those were 2 tough WODs that everyone pushed hard through.

    Since everyone is so shy about commenting today, this was my workout:

    Press 150×3, 3, 3, 2.
    12AMRAP: [60lb DB snatch 10reps/arm, 20 pushups, 10 weighted pullups (+26lbs)] – 3 + 2/3 rounds.

  • CrossFit Southie via Facebook

    11/23/2010 @ 2:43 am

    Noon is usually one of the more quiet classes Phil. Come on in.

  • Philip Nyce via Facebook

    11/23/2010 @ 1:58 am

    I can’t make my 5:30am tomorrow. Is the noon class too full?

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