You could throw in the towel, or you can use it to wipe the sweat off your face.
Remember, Friday is NOT a rest day!!
All Posts in Workout of the Day
Kudos for coming back today after the lunges yesterday. I enjoyed the lunges and the wall balls yesterday, but I had enough of those for a while. uff!!
So we are doing weighted pullups again today. Last time we did these was on the 24th of April, that was your baseline. This time you should be able to do just as good or better.
It is very important that you keep track of your progress on your logbook. There are too many of us now for the trainer to remember how much each one of us needs to lift. Use the logbook to track your workouts. Remember, we can't improve if we won't measure and track our progress.
I met an incredible person today. She leads a non-profit organization that does some amazing work in Africa. They are empowering young people to become leaders in their community. Very inspiring... I am getting involved, you will hear about this from me soon enough.
Hey guys so finally we have details for the Dunk Test.
The price for a single Dunk is $40.00 and a 3 Dunk Package $99.00 (To be used by one person within 12 months). This way you could assess your base line with the first dunk… make the changes (nutritional, workouts, etc) that you need to make and then retest again and see your progress
They Dunk truck will arrive in San Carlos CrossFit on the following dates:
- June 11, 2013
- August 28, 2013
- December 18, 2013
Schedule and payments are done at the same time when appointments are booked through the vendor’s website at www.fitnesswavenorcal.com. Click on the link and then go to Calendar Look for the June 11, 2013 and find the time that is best for you schedule and pay for the service.
If you want to see a sample report please click here it is pretty comprehensive.
Please send questions or comments to Luis.
Coach Bre is having a well deserved vacation this week. She will be back next week recharged and ready to kick some.... you know what. Class schedule is as usual.. I know you are missing Bre, she will be back soon enough. In the meantime, show some love to the awesome coaches that will be covering for her.
Happy Friday Everyone... oh... and by the way...Friday is NOT a rest day!!
Weighted pullups at SCCF.. It was a great day to realize how strong we are getting.
Kudos to Oliver Gutierrez, this past weekend he did a 10K in SF (Presidio 10). He came in 22nd place out of 1500 runners. He ran sub 7 minute miles for the entire race.. Way to go Oliver... Way to represent!!
Thruster
The Thruster is a powerful movement that moves a weight through a large range of motion. This movement simply combines a front squat with a push press. Check out the video to see how these movements combine to form the thruster.
Requirements for the Thruster: The movement begins from a standing position with the bar racked on your shoulders. You will perform a front squat, ensuring that you reach full depth (the crease of your hip is below the top of your knee). As you stand from the squat, you will push the bar overhead, ending with the bar balanced over your heels.
Here are a few tips to perfect your thruster:
- Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.
- Use your hips and legs to help generate power to get the bar overhead.
- Have active shoulders at the top of the lift and don't leave the bar in front of you when it's overhead; pull it back over your heels.