It is time to start more Gymnastics Seminars at Industrial Athletics. Â We took a few weeks off. Â We will be placing a signup sheet on the main table. Â The intermediate seminar will be offered again on Wednesday nights at 6:30pm. Â It will be another 6 week program designed to apply the skills used in mastering the kipping pullup to start working toward the muscle up. Â Dedicated instruction can help each athlete receive more attention for specific body weight movements that may be needed to take it to the next level. Â Along with muscle up work, the gymnastics seminars also improve body awareness. Â We need 7-8 people before the seminar can start. Â Make sure you sign up.
CrossFit Alloy WOD for 3/10/2015:
Core:
Double Alternating Tabata:
Movement 1: Â Sit ups
Movement 2: Â Plank holds on elbows
MetCon:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (75/55)
1 Min KB Swings (1.5/1)
1 Min Rest
Post Total Reps to Comments
10:00am – Road Warrior Boot Camp with Vanessa
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (65/45)
1 Min KB Swings (1.25/0.75)
1 Min Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (55/35)
1 Min KB Swings (1/0.5)
1 Min Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (55/35)
1 Min KB Swings (0.75/0.25)
1 Min Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (65/45)
1 Min KB Swings (1.25/0.75)
1 Min Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (55/35)
1 Min KB Swings (1/0.5)
1 Min Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Calories
1 Min Shoulder to Overhead (55/35)
1 Min KB Swings (0.75/0.25)
1 Min Rest
Platinum – 193 reps
Platinum – 193 reps
Platinum: 158 (52, 53 and 53). Looks like I’m to being “Mr. Consistency” with my reps per round!
5:15 am Jim: Thanks for pushing me to do Platinum at 6:15 am!
Platinum: 158 (52, 53 and 53). Looks like I’m to being “Mr. Consistency” with my reps per round!
5:15 am Jim: Thanks for pushing me to do Platinum at 6:15 am!
Platinum: 158 (52, 53 and 53). Looks like I’m to being “Mr. Consistency” with my reps per round!
5:15 am Jim: Thanks for pushing me to do Platinum at 6:15 am!