AMRAP In 20 Minutes Of:
20 Calorie Row
15 Ring Dips
10 Clean and Jerks (135#/95#)
5 L- Pull ups
Post rounds to comments.
IF YOU THINK I'M FLEXY
By Julia Cruz
In the month
of July I'll be teaching the Flexibility and Balance class on Mondays
from 11 to 12. The Wednesday evening class will continue to be held
from 6 to 7. I know many of you have been wondering what we do in the
Flex Class, and you will have 9 opportunities this month to find out.
I've seen you standing around after your WOD, casting sidelong
glances, looking apprehensively at the people taking part who are
groaning "ouch," "ooof," and "ugh." This class is about much more
than twisting yourself into uncomfortable positions. It is a way to
challenge yourself to do what we always do in CrossFit…better
ourselves at what we are not well-versed in. Flexibility and balance
are key components of the CrossFit program. Answer yourself honestly,
do you need to improve your flexibility? Do you keep your chest
upright in your overhead squat? How high can you get your elbows in
your clean? Are you comfortable getting upside down in handstands or handstand
pushups? Are you fast on your double unders? Can you do muscle ups?
These are just a few of the CrossFit fundamentals that can be improved
by increasing your flexibility, balance and strength. In class we focus
strongly on opening tight shoulders, hips and hamstrings, which are all
areas that you need open and strong in order to perform at your peak in
a WOD. This class is not easy, but just like CrossFit, it is completely scalable. Everyone
is welcome. I applaud those of you who have taken the challenge to
participate in the class and who have pushed yourselves beyond your
comfort zone. To the rest of you, I encourage you to come try out a
class. I promise it won't hurt…too much.
of July I'll be teaching the Flexibility and Balance class on Mondays
from 11 to 12. The Wednesday evening class will continue to be held
from 6 to 7. I know many of you have been wondering what we do in the
Flex Class, and you will have 9 opportunities this month to find out.
I've seen you standing around after your WOD, casting sidelong
glances, looking apprehensively at the people taking part who are
groaning "ouch," "ooof," and "ugh." This class is about much more
than twisting yourself into uncomfortable positions. It is a way to
challenge yourself to do what we always do in CrossFit…better
ourselves at what we are not well-versed in. Flexibility and balance
are key components of the CrossFit program. Answer yourself honestly,
do you need to improve your flexibility? Do you keep your chest
upright in your overhead squat? How high can you get your elbows in
your clean? Are you comfortable getting upside down in handstands or handstand
pushups? Are you fast on your double unders? Can you do muscle ups?
These are just a few of the CrossFit fundamentals that can be improved
by increasing your flexibility, balance and strength. In class we focus
strongly on opening tight shoulders, hips and hamstrings, which are all
areas that you need open and strong in order to perform at your peak in
a WOD. This class is not easy, but just like CrossFit, it is completely scalable. Everyone
is welcome. I applaud those of you who have taken the challenge to
participate in the class and who have pushed yourselves beyond your
comfort zone. To the rest of you, I encourage you to come try out a
class. I promise it won't hurt…too much.
Flexibility and Balance Class
Mondays in July 11-12
Wednesdays 6-7
$10 members
$35 for 4 classes
Just a quick reminder… Saturday July 4th we will have the 6am Level 2 class, and the 8am and 9am classes only. there will be no O-Lifting class at 11am due to the holiday. Classes will resume as usual Sunday morning at 9am, bring your friends! Remember it is FREE.
No words necessary…
Is that what Rod Stewart was singing all this time?? Man, no wonder all of my Asian counterparts were giving me strange looks when I sing this song on karaoke night at the local Chinese Buffet on Thursday nights. You know “we” have a hard time saying our “L’s”. “If you think I’m frexy and you want my body”…..I know, it should be Irregal for me to sing in pubric. I’ve heard that before.
Anyway, Julia I use the same pose Lisa B. is doing to pick change up off the side walk and I use the pose you’re doing to get gum off the bottom of my shoe. You’re right they are very helpful!!
Paul, great wod this morning. Sage, you need to come back and do some Oly lifting with us. You’re a pleasure to watch heaving that weight around. Good luck at the Games. Go kick some A%$ for us San Diego Affiliates!!
5:30am
Sage 2 + Row/Dips+9 C&J band
Julia 2 + Row/4 Dips
Lisa 2+ Row/ Dips+ 4 C&J Rx
Phil 2+ C&J/P/U
Monica 2+ Row/Dips+9 C&J
Scott 3 + C&J/P/u/Row Rx
Jon 2 + Row/Dips/C&J + 3P/U
Newman 3+C&J/P/U/Row+13C&J RX
Keenan 3+Row Rx
Kimee 2+5C&J
Paul 3+ Row/Dips Rx
9:00am
Janie 3
Tina 3+7 C&J
Kim 2 +7 C&J
Audria 3
Mike 3
Chad 2+ 3C&J
Ed 3+ Row Rx
10:00am
Traci 2+ Row/Dips/C&J+3P/u
Dave 3+Row/Dips+ 9 C&J 115#
Jake 3+ Row + 5 Dips 115#
Laura 2+Row
Burger 2+ Row/Dips + 7 C&J
Dan 2 + Row/Dips + 3 C&J
Awesome job by all this morning. Thank you Sage for joining in on the fun. We enjoyed watching you make that bar look soooo light. Good luck at the Games, enjoy Europe and we’ll hopefully see you back when you return.
5:00pm
Katie 2+1pull-up
Bill 2+row
Pete 3+5dips Rx
Michelle 3
Ed 2+10C&J
Sara 2+10C&J
Tyler 2+4C&J
Sonya 2+5pull-ups
6pm
David 2+10dips
Katie 2+8C&J
Tiffany 1+6C&J
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