“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. There is no RX’d weight. It is simply as heavy as you can go to complete the sets without dropping the bar.
“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
“Running Jackie”
1200m Run
50 thrusters (45 #)
30 pullups
Congrats Spencer! For winning best male weightlifter at the OlyAthlete meet this weekend. He won an hour of training with THIS GUY!
There was a previous post where I talked a bit about recovery methods. One of which involved mobility work. Last week we posted a video from Kelly Starrett who has begun posting Mobility “WODs”. This is an amazing free resource he has provided and we recommend everyone add this to their daily routine. The link is up on the whiteboard in the gym and you can also click on the image below to jump to his blog. The dude knows his stuff. He runs the CrossFit mobility cert which Koy and I both went to earlier this year. He is also a Doctor of Physical Therapy and part owner and coach of CrossFit San Francisco.
Check it out! Your body will thank you.
As Many Rounds As Possible In 20 minutes
400m Run
1:1 Work to Rest
Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!
Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification
Look us up