21-15-9 reps of:
Followed by a 200m Run
A Closer Look at our day:
Speed school warm up: (1-15 Minutes)
High Knees, Double Times, Skipioca, Bear Crawls, OH Lunges (fwd/rvs)
Skills: (15-35 Minutes)
PVC OHS form, B2B holds, How to find your Snatch Grip
Jump Rope single and double unders practice.
Explain WOD and Rx Modifications.
Water Break and Cool down
With about 10 minutes left we did a little bit of isometric work at the top and bottom of strict pull-up
There will be NO SATURDAY CLASS this week as I will be competing in a weightlfiting tournament at Lost Battalion Hall.
Please Check out the LBH link to the right for more information or to attend.
Sunday's 12pm class will be on as usual.
Back to Basics:
Instead of a traditional WOD, we spent an hour working some foundational skills.
Better mechanics > More efficient movement > Lower WOD Times
200meter runs (speed mechanics)
Ring Supports (Arms locked out, shoulders pushed down)
Kettlebell Swings (Posture, Rom, Relaxation)
Kettlebell Snatches ("receiving" the kettlebell)
Jumping Rope (Posture, "light" bounce, Arm placement)
Joe, Jamaal, John, John, and Erik
Legs gone bad (3 Rounds)
Kettlebell High Pulls
Knee To Elbows
In this workout you move from each of four stations after a minute. There is a one minute recovery after each round
John and Laura try out the new Kettlebells
The parallels between CrossFit and Green Markets are obvious. Our programs offer high quality functional training not typically seen in traditional gyms, they offer high quality foods not typically seen in traditional grocery stores. We value the personal and communal experiences of our affiliates, they value the familiar faces who buy directly from them every weekend. In each situation you see REAL people providing the best services at a grassroots level. Buying local produce puts your money directly into the farmer's pockets, supports your local economy, discourages industrial farms and fuels you with freshest paleo foods you can get. Please think globally and buy locally.
Dennis and Rachel from Hodgsons Farm.
You can buy seasonal, sustainable produce from Dennis, Rachel and other real farmers at the Carroll Garden's Green Market located on Carroll Street between Smith and Court. The market is open from 8am-4pm every Sunday until Thanksgiving.
Don't live in South Brooklyn? Check out This .pdf to locate other Green Markets in NYC.