It is time to start more Gymnastics Seminars at Industrial Athletics. We took a few weeks off. We will be placing a signup sheet on the main table. The intermediate seminar will be offered again on Wednesday nights at 6:30pm. 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. 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. Along with muscle up work, the gymnastics seminars also improve body awareness. We need 7-8 people before the seminar can start. Make sure you sign up.
CrossFit Alloy WOD for 3/10/2015:
Core:
Double Alternating Tabata:
Movement 1: Sit ups
Movement 2: 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 Amanda
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!