Wednesday, January 9, 2018

Tuesday, January 8, 2018
January 7, 2019
Thursday, January 10, 2019
January 9, 2019

Wednesday, January 9, 2018

Announcements!

***We are excited to announce some new plans for the New Year!
We have a three challenges… WODs, Goal Setting, and Nutrition!
For the WODs we have a “150 Challenge”!  Your trainer will explain this to you.

For Goal Setting see the big whiteboard. Your trainers will have some insights on that for you as wellThe Nutrition piece is coming soon… stay tuned!

***If you haven’t done so already consider subscribing to the CrossFit email of the day!
It is brief and packed with life-changing info!
You can do so here: crossfit.com …scroll to the bottom of the page.

***Are you logging your workouts in SugarWOD? Here is another new goal for the New Year! Step up your commitment, receive announcements and WODs sent directly to your phone daily, and feel the love and support from your TC CrossFit Family!
Also, WOD prep videos and PR reminders are provided!

Reminders…

Physical Therapy this week… See the sign-up sheet to save your spot!
A Great goal might be to try some physical therapy!
See your trainer for a 50% off coupon for your first visit!
*************************************

WOD:
“Randy”

For time:
• Power Snatch ~ 75 reps, 75/55#

Skill Work: Muscle-up focus
Video: https://www.youtube.com/watch?v=DFx7IC2XqWU

Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec rest. Each round consists of both movements totaling 8 total minutes.
• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).
• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back.”

Scaled Options:
1. Feet assist (as little as possible) 
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The Power Snatch
Snatch Grip Romanian Deadlift
Squatting Y-raises
Table rockers w/ 2-sec pause at top

Prone snatches on the floor, not bench as shown in the video (overhead and down = 1 rep)
90/90 hip stretch sequence 
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Recovery/stretching
“Y” stretch
400 meter recovery walk with pinch grip carry
Prone scorpion
Foam roll

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