Thursday, July 21, 2014

Double-under Clinic at TCCF! Have you signed up yet?
July 20, 2016
Friday, July 22, 2016
July 21, 2016

Thursday, July 21, 2014

IMG950575

Deb taking a “Staycation” to clean out the garage! Looks Great!

Announcements:

The “CrossFit Games” started yesterday with the Masters and Teens.
The Games continue through the weekend!
 Click here to watch: The CrossFit Games

The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested.
If there is enough interest we will add another class.
It’s so awesome to have so many “Life Savers” in our CrossFit Family!

How are your Double-unders?
Treasure Coast CrossFit presents its first ever Jump Rope Clinic!
Presented by “JUMPNROPE”
Friday, August 12th ~ 5:30-7:30 PM
Limit 20 People!

****JumpNrope Promo Video****

****Register Here: https://www.regonline.com/Register/Checkin.aspx?EventID=1859651****

Our next WATERPALOOZA date will NOT be August 12th because of the jump rope clinic…a date is TBA soon!

Swimming Today ~ 6AM and 4PM! (See this Week’s Swim WOD Below…)

**************************************

Pre-WOD: 10 PVC pipe pass throughs + 10 PVC Pipe overhead squats;
2 x (:30 bar hang, 10 light kettlebell swings, 10 v-ups);
20 Dynamic calf stretches; Supine scorpion

Skill: The Hip Extension
Take time to practice this skill slowly without losing your core

Post-WOD: Lacrosse ball shoulders, foam roll

WOD:
3 Rounds for time of…
15 Hip Extensions*
Run 100 meters or Bike 10 calories
15 Kettlebell Swings 35/50+#
Run 100 meters or Bike 10 calories
15 V-ups
Run 100 Meters or Bike 10 calories
Cash Out: 1 minute plank hold
…put a plate on your back if you are feeling strong!

*Hip extensions may be scaled to a standing good morning

 

This Week’s Swim WOD:
Warm-up- 50 meters pull buoy
(Focus on high elbows and long strokes)
50 kick board

L3- 25 Freestyle, 25 underwater  x 10
(500 meters total) rest as needed

L2- 25 Freestyle, 25 underwater  x 5
(250 meters total) rest as needed

L1- 25 Freestyle, 25 underwater  x 3
(150 meters total) rest as needed

Cool Down- kick board 250/100/50
*use fins if you have them

How to use a Pull Buoy

How to use a Kickboard

Amy
Amy

Leave a Reply

Your email address will not be published. Required fields are marked *