Wednesday – 052516

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Melissa helping out her dad, Vic with some weighted ring dips from last week.

Hannah’s final gymnastics seminar is tonight at 6 p.m.  The subject will be muscle-ups part deux.  The first muscle-up seminar focused on kip and grip, this seminar will focus on turnover and stringing multiple reps together.  If you missed the last one, she will still go over the basic progressions.  We will be closed on Saturday in observation of Memorial Day AND to give you two days rest before we hit “Murph” on Monday at 9 a.m.  We have a women’s scaled team competing at The Battle By the Beach hosted by CrossFit NSB and I’m sure Jenny, Lauren, and Alana would love your support.  Their workouts are at 10:36, 12:53, and 3:12.  I hope to see some of you out there!

Weakness/Makeup
Practice skills and/or make up a workout you missed. These days should be embraced as we all have skills that hold back our fitness that need to be addressed. Today is the day to finally get your first rope climb, learn muscle-up progressions, or kip those toes-to-bars. Or you can come in and make up a workout from earlier in the week. The choice is yours.

Recovery
At 35 minutes past the hour, we will put on ROMWOD. I highly encourage you NOT to skip this and see what it is all about. Most of these sessions last around 20 minutes and can benefit you tremendously. Those of you who have been asking about yoga, stretching, or a mobility class should all be doing this on a regular basis. ROMWOD has taken the competitive CrossFit world by storm and some of the top athletes CrossFit and non CrossFit alike are doing it.  Also, don’t forget flexibility is one of the 10 domains of fitness as defined by CrossFit.