Wednesday – 100114

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The eXalted crew at the Disney Fit Challenge this past weekend. The gym was very well represented and for many it was their first competition. Judging from what we have been hearing, it won’t be their last either!

Next Wednesday, eXalted will be hosting a gymnastics night.  It will run from 6 to 7:30 and be led by 2014 South East Regional 4th place finisher, Hannah Richards.  Hannah has been doing/coaching gymnastics for several years and is quite accomplished with the specific gymnastics movements performed in CrossFit (ever seen her handstand walk or butterfly her CTB pull-ups?).  If you are looking for a kick start in the right direction or perhaps advice from someone who has years of experience, here is your chance.  This is also perfect for those of you trying to take your competition prep to the next level i.e. handstand walking and overall improved body control.  The cost will be $10 and this is for any member or non member as long as he/she has CrossFit experience.

Strength/Injury Prevention
Roll out your IT band/lateralis for two minutes on each leg.
3 rounds for quality:
10 Bent over dumbbell flyes
10 Banded side steps focusing on big steps and good tempo
8 Wall squats
8 Muscle snatches from hang, working up in weight.

Workout of the Day
7 rounds:
200 meter jog
300 meter run
100 meter walk

Post your scores to the Whiteboard.

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