We’re going back to more of a standard CrossFit warm up again this week. You all did a great job improving your technique and getting stronger last time we used this to begin each class, and this time we want you to take it to the next level. Pull-ups and dips are in the warm up, but if you’ve got both of those movements down, maybe you want to work on muscle-ups or handstand push-ups. Sit-ups could be scaled up to knees-to-elbows, toes-to-bar, or skin-the-cats. We’re also adding snatch balances (WMV/MOV) instead of overhead squats. You don’t have to scale everything up at once, but if you’re proficient in the standard warm up movements, pick a skill, and take the opportunity to add it to your repertoire.
May 10th, 2010
Skill: 2 Rounds:
10 Snatch balances
10 Ring dips
Strength: 5 x max rep push-ups, rest 1 minute between attempts
WOD: 3 Rounds:
2 Minutes row (calories)
2 Minutes squats (reps)
2 Minutes dumbbell push press (reps)
2 Minutes rest
Score is total reps completed
Some of our members are participating in the Hoppin’ Mad Mud Run on Sunday, May 16th at 11 AM in Amesbury, MA. It’s a 10K run that includes military obstacles. This is a great chance to put all of your hard work to use in a fun, challenging event. Please let us know if you’re interested in participating, so we can help get everyone in contact.
Parking Update: The Jays are coming to town Monday to take on the Sox. As a result, parking will not be available during the evening classes. Last time the two teams met the Sox swept the Jays up north.