Tuesday 12.27.11

***ANNOUNCEMENT***

Beginning next Monday, January 2, 2012, we will convert our 6:30 AM and 6:30 PM class times on Tuesdays and Thursdays to Intro to CrossFit: Elements I & II classes. At these times on these days, we will be running intro classes for newbies trying CrossFit with us for the first time. These classes will introduce athletes to the foundational CrossFit movements (e.g., air squat), as well as the Olympic (e.g., clean, jerk, and snatch) and power lifts (e.g., deadlift, push press). Current member athletes are more than welcome to attend these Tuesday/Thursday elements classes to brush up on technique and form. We will not be running the WOD during these elements classes. See our "Getting Started" and "Schedule and Fees" pages for more information.

Today's WOD stays away from the pullup bar after a grueling duel during yesterday's ankles-to-bar WOD. YAY! We will continue working our shoulders, however, after a brief strength exercise. That's a subtle hint to stretch out those shoulders to maximize range of motion. Get on the lacrosse ball, bands, or foam roller and get those shoulders ready to rock. Last, during the sumo deadlift high-pull focus on pushing down through the heels and lifting with the back of your legs (hams and glutes) to start the movement (you're not pulling the bar off the ground with your arms or your lower back), then EXPLODE upward with the hips to get the bar floating. The elbows are last in the chain reaction of this movement. Check out this video for some great tips.

WOD

Shoulder Press

1 RM, then 3-3-3-3-3 at 80% 1 RM

(There is NO hip or knee action in this movement. 

It is straight up pushing the barbell overhead with the arms from the front rack position.)

15 minute AMRAP of:

Alley Run

10 SDHP (95/65)

10 dips