Saturday, 10/13/12 : CrossFit Center City

Posted by crossfitcentercity on Friday, October 12, 2012 ? Leave A Comment?

Today, from 12-2pm: MENTAL FITNESS FOR SUCCESS:

Total fitness includes body, mind and spirit. Your thoughts can either contribute to your health, well-being and success, or contribute to your frustration, stress and dissatisfaction. Proper ?thinking push-ups? can create neuro pathways that can build new thought ?muscles? to bypass old and unhelpful ones. When the right thoughts are at work, our minds have the capacity to support us in our life?s goals and create a life that is truly extraordinary. What thought muscles would you rather be strengthening ? the ones that build your body, mind, relationships, and career or the same old ones that have been getting you nowhere? Physical push-ups transform your body, but well-targeted mental push-ups can transform your life. Come and learn all about them with our very own Annie Stone on Saturday, October 13th!

CROSSFIT ENDURANCE is cancelled today due to Ave being away for her Level 1 cert! This is a Running WOD that you can do on your own if you are following the program.

ADVANCED OLY with Jim, 9-11am

SQUATTING ONLY with Sammy, 9am

GYMNASTICS with Sammy, 10am

ONE HOUR OLY with Sammy, 11am

WORKOUT OF THE DAY with Ave, 11am

FOUNDATIONS with Erin, 12pm

SHOULDER LOVE with Erin, 1pm

HYBRID/ADVANCED OLY with Jim, 12-2pm?

BK benches, Reid spots. Always talk to your spotter to make sure EVERYONE is on the same page ? we PROMISE it?ll make you stronger.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 minutes past.

DYNAMIC WARM-UP: Spend about a minute to teach and a minute to complete with each of these new mobilizations:

ACTIVATION: Box Jump, up to peak of 3 in 5 minutes.

METABOLIC CONDITIONING:

Work with a partner to complete:

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

The first partner to go completes the Bench and the Row with the second partner spotting.? After this, the first partner rests (and spots) while the second partner benches and rows.? Your total time is your score.

Source: http://crossfitcc.com/saturday-101312/

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