Rest Day

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Monday 091214

Rest Day on the Main Page and Rest Day in here. Make ups, skills, alternates, companionship, etc.

CFBK Strength Preference: CF Football
Complete 4 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

Post times and loads to comments.

BK Elements #17, MW @ 8pm, starts Dec 27th

Gillian Mounsey's Fundamentals of Gymnastics Workshop at CrossFit NYC

The workshop will be offered over four consecutive weeks:

January 23, 30; February 6, 13 - 8:30-10:00 AM

Synopsis:

This four-part activity-based workshop is designed to improve performance and basic gymnastics skills. Participants will gain a better knowledge of basic gymnastics exercise as well as how to teach and scale appropriately to ensure safety and maximize results. Focus is on core strengthening, injury prevention, and improved performance through practice and mastery of bodyweight movement.

The workshop is divided into 4 distinct 90-minute sessions. Each session contains a short lecture followed by practical application (movement) and a Q&A specific to the covered material. The final session will address programming, incorporating gymnastics skills into workouts, and a review of teaching cues and spotting. The last session will run for 2.5 hours.

Attendees should dress in proper workout attire and bring a towel, notebook, and pen. Activity is fairly strenuous - adequate rest is recommended prior to the day of the workshop.

Cost:
$300
Payments should be made by going to www.gillianmounsey.com/workshop.htm

Details and Handouts:
Specific course curriculum is available at:
http://www.gillianmounsey.com/workshop.htm

More detailed educational materials will be made available after purchase.

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400m run, 25 1 pood TGUs

1 round 24 TGUs

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103lb clean pulls
subbed back extensions with good mornings 45lb bar
subbed rowing with 53lb kettlebell high pulls


CFFB WOD 22:07

155lb clean pulls/good mornings 65lbs/2 pood kb high pulls

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CFE WOD: 90:6

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