Xmas schedule

Stephanie and Jessica pushed through a lot of burpee box jumps in 4 min! Great job to these ladies, who also just completed their first crossfit comp!

Thursday 12/20/12

Movement prep: My new favorite mobility drill. The batman hip opener

High hang snatch
3-3-3-3-3
+
AMRAP 3 min, rest 2 min, AMRAP 5 min, rest 2 min, finish
Run 400m
20 Ring pushups
30 Alternating jumping lunges
40 Abmat situps
50 KB swings (53/35)
60 Grass hoppers (L+R=1)
Ask coach: For the snatches we will use a weight that allows you to get into a full overhead squat, if its just the bar that is fine. For part 2, you get as far as you can in 3 min, rest, as far as you can in 5 min, rest then finish it. You start over at the beginning each time

Heres our Xmas schedule. Christmas eve we will be offering 2 classes at 9 and 10:30am, note that it’s at 9 am and not 9:30. Closed all day  Christmas day. The day after we will have regular class at 9:30, 10:30, 5:30pm and 6:30pm. No 5:30am, 6:30am or 7:30pm classes. 

Sleep’s surprising effects on hunger

Scientists finds key to overeating as we age 

This gives me horrible flashbacks of the burpee mile…
http://youtu.be/dTd7oInWJOw