Posted: October 24, 2014 by ladygrape01 in Uncategorized
We have two new Dirty South Bars up on the Rig!!! Thanks for putting them up today Jason! And of course didn’t take long for Homar to try them out!
complete as many reps as possible in 10 minutes of:
135-lb. Snatches, 10 reps
155-lb. Snatches, 10 reps
185-lb. Snatches, 10 reps
205-lb. Snatches, 10 reps
225-lb. Snatches, 10 reps
245-lb. Snatches, max reps
First Lift=45% 1RM;
Last lift=80% 1RM; divide sets equally
Shoulder/Hip Banded Mobility
Thoracic Mobility (Cat stretch)
Posted: October 22, 2014 by ladygrape01 in Uncategorized
Video courtesy of Joe Defranco.
–Limber 11 routine–
Foam roll IT band
Foam roll adductors
Smash glutes (lax ball)
Bent-knee iron cross
Rollovers into v-sits
Rocking frog stretch
Fire hydrant circles
Seated piriformis stretch
Rear foot elevated hip flexor stretch
Video courtesy of CrossFit SC.
Rope Climb Technique
Posted: October 21, 2014 by ladygrape01 in Uncategorized
Video courtesy of Concept2 Australia.
30 second Dead hang from pull-up bar
30 Sec/side Roll out Hamstrings
30 Sec/side Roll out Quads
30 Sec/side Calf Stretch
Posted: October 20, 2014 by ladygrape01 in Uncategorized
Video courtesy of CrossFit Austin.
Weighted Dip 3-2-2-2-1-1-1-1-1 reps
Barbell tricep smash
Posted: October 19, 2014 by ladygrape01 in Uncategorized
Video courtesy of Antranik.
3 rounds for time of:
30-second L-sit hold
135-lb. thrusters, 10 reps
Thrusters: 135/95 – 115/75 – 95/55
Pull-ups: Banded or Jumping w/ Negative
3×60 second cobra pose
Posted: October 17, 2014 by ladygrape01 in Uncategorized
30 min SLOW BOAT TO TOTF ROW
Keep the pace between 2:30 to 3:00 / 500m
(bring your lacrosse balls)