Exercise:
Gymnastics Class:
Gymnastics warm up
Wrist hangs on bar (60 sec)
Toes-to-bar x 20
Windshield wipers x 30
Strict pull ups + pull overs
Bear walks + 12 Diamond Push ups
Handstand warm ups
Handstand Scissor kicks
Handstand walks forward + backwards
Scooters (10# DB) forward + backwards
Handstand holds (facing wall) 60 sec
Then:
Heavy Fran:
21-15-9 Thrusters (135#)
Pull Ups (Chest to bar)
8:39 Rx
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So. Cal Surf Reports
CrossFit in a Nut Shell
Need a Zone Meal?
Breakfast:
- 1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
- 1 teaspoon olive oil (3 blocks fat)
- One slice of fat free cheese
- 2 strips of Turkey Bacon
- 1 soft tortilla (2 blocks carb)
- 4 cups shredded cabbage [1C]
- 3/4 cup snow peas cut in thirds [1/2 C]
- 1/2 cup red bell pepper chopped [1/2 C]
- 3 oz white meat chicken cut in small pieces [3P]
- 3 tsp slivered almonds [2F]
- 1/2 tsp sesame oil [1F]
- 3 tbsp fat free ginger soy dressing [1C]
- 1 small taco shell [1C (Check label)]
- 3 oz shredded chicken breast [3P]
- 9 olives
- 1/2 cup salsa [1C]
- 1/4 cup black beans [1C]
Music Videos
- Down with the Sickness - Disturbed
- Enemy - Disturbed
- Home - Staind
- It's been a while - Staind
- Judith (Renholder Mix) - A Perfect Circle
- killswitch Engage - My Curse
- My Last Serenade - Killswitch Engage
- Now you've got something to die for - Lamb of God
- Right Here (Acoustic) - Staind
- Scream - Avenge Sevenfold
- Successful - Drake and Trey Songz
- The Noose - A Perfect Circle
Adam's Playlist
Adam's Playlist - Easy
Preferred Links
10 General Physical Skills
- Cardiovascular/ Respiritory Endurance- The ability of body systems to gather , process and deliver oxygen.
- Stamina- The ability of body systems to process, deliver, store, and utilize energy.
- Strength- The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility- The ability to maximize the range of motion at a given joint.
- Power- The ability of a muscular unit, or combination of muscular units, to deliver maximum force in minimum time.
- Speed- The ability to minimize the time cycle of a repeated movement .
- Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility- The ability to minimize transition time from one movement pattern to another.
- Balance- The ability to control the placement of the body's center of gravity in relation to its support base.
- Accuracy- The ability to control movement at a given direction or at a given intensity.
About Me
- CrossFit 949
- Welcome to CrossFit 949. For quick contact information, you may call or email at any time! Our operating hours are M-F 6a - 7p and Saturday at 9a only. Train hard! CrossFit 949 949-667-3717
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