"Gymnastics Skill Day"(9.15.2010)

September 14, 2010
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Again Faster Commercial, What is a CrossFit Gym About?

My Gym from Patrick Cummings on Vimeo.

I. Dynamic Mobility Warm-Up:
Hip Extension/Flexion
Shoulder Prep
Lunge Complex
Squat Holds x 2:00 minutes
Samson Stretch
Shoulder Prep(Ring Push-Up Test)

II. Kelly’s Improvement on her Army PT Test:
Well Kelly called me with her results from her Physical Fitness Test today that she performed early this morning. She improved on two aspects the physical fitness test and her overall score improved. Within a few months, she will be performing a perfect PT score for the United States Army. Her push-ups went from 33 push-ups to 41 push-ups and her sit-ups went from 78 to 88. Great Job, Kelly and keep up the good work!!
III. Vagabond Paleo Challenge:
The Vagabond Paleo Challenge begins on Thursday, September 16th, 2010. You must have a notebook to keep track of your daily food intake. Over the next few days, we will be doing our performance test, so please come in and do these, as these will be part of your points and overall standings. Remember, the Paleo Challenge will cost 20$, so please bring in the money, so we can pool it together and put away for safe keepings for the future winners. Check the Paleo Nutrion Blog to the right, to review rules and requirements.
III. Paleo Challenge Benchmark Workout of the Day:
1 Mile Time Trial Run
IV. “Gymnastics Skill Day”
A.10-9-8-7-6-5-4-3-2-1 of: Knees to Elbows, finish as fast as possible
B. Hollow Rocks x 30 seconds x 4 sets, rest 30 seconds between sets
C. 10-9-8-7-6-5-4-3-2-1 of Ring Push-Ups, finish as fast as possible
*You must reset everytime by coming off the pull-up bar or the rings.*
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