Monthly Archives: June 2014

MON 06.02.14. Restorative Yoga Class at 7:00pm

By | WOD, Yoga | No Comments
Is there one more round? Killed It.

Is there one more round? Killed It.

Restorative Yoga

Monday's at 7pm in the Front Room.
aboutRestorative Yoga, taught by Monica Miller, is a class designed to support proper functioning of the muscles, tissues, and joints needed for optimal athletic performance. Chronic tension and repeated tightening reduces range of motion, leading to poor posture, improper breathing, reduced mobility, and injury.

This class begins with a series of continuous postures, integrating breath and alignment, to increase flexibility in tight muscles and improve mobility, particularly in the spine. The class ends with long-held postures to stimulate hydration in your connective tissues, addressing joint range of motion limitations and to balance the nervous system. The class concludes with mind-training practices designed to teach you to activate your rest response. Optimal performance requires both stressing the body and allowing time for rest & recovery.

Join us after your 6pm WOD or reserve Monday nights at 7pm for restorative yoga.

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift:5 Rep Max in 15 minutes

B. 4 Rounds For Time (24 minute time cap)
12 Deadlift (155/100)
16 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
20 8-yard Wall-to-wall shuttle sprints
Rest 2 minutes between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 13:47

And coming tomorrow...

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then...

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx