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Walking The Plank

3
Jan

Walking The Plank

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!
SPOTS ARE FILLING UP QUICKLY….SIGN UP NOW!

2010 BOOTCAMPS – Starting TODAY!
6:15am Bootcamp (M, W, F)

7:15am Bootcamp (M, W, F)
7:00pm Weight Loss Bootcamp (M, W, F)

January FOUNDATIONS Classes — Starting THIS WEEK!
Starting January 5th (Tues/Thurs @ 7pm)
Starting January 26th (Tues/Thurs @7pm)

WOD for Monda 010410 — Click Here For Today’s Schedule
Back Squat
5-5-5
–Rest–
5 Rounds For Time of:
30 Double Unders (sub 200m run)
20 Plank Ups (see video
30 Walking Lunges
20 Situps

Post Time to Comments
This WOD should be completed RX’d in about 20-25 minutes.  Volume can and should be scaled to allow for proper execution of the movements and to maximize power output and intensity.   

NEW YEAR GYM UPDATES & REMINDERS
With the holidays behind us, we are expecting an extra high participation rate beginning this week.  To continue to provide the best CrossFit experience for all athletes, newbies and veterans, please help us with the following:

1)  All athletes are expected to complete the posted Workout Of The Day.  If you’re injured, need a back off day, or are just not comfortable with a particular movement in the WOD, speak with the class coach about modifying the workout before just doing something on your own.  Modifications can be made to every WOD to work around injuries or to work on weaknesses.

2) Be on time for class!  Missing the group warmup and instruction not only disrupts the group, but means starting the workout unprepared for the work to be done, and risking injury.

3)  Scale all loads and movements so that you can perform every WOD as safely and efficiently as possible.  Fighting through a WOD RX’d just for the sake of getting RX next to your name on the whiteboard not only risks injury, but, more importantly, will limit your ability to learn the movements and improve your fitness and work capacity. 

4) Take care of the equipment!  Don’t drop kettlebells or empty barbells.  Don’t use excessive amounts of chalk.   Put all of your equipment, particularly kettlebells and barbells, away when you’re done, even if there is another class coming in.  

5)  Keep everyone healthy!  It’s still cold and flu season.  Use the Purell by the front door when you enter and exit the gym.  Wipe down all of the equipment/mats you use with the gym wipes after your WOD.  Don’t use excessive amounts of chalk! 

Olympic Weightlifting seminar preview!  Coming February 21st!
[youtube]http://www.youtube.com/watch?v=j-08suyMwd0[/youtube]

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