2.6.14 "DianaBeth"

February 05, 2014

JOIN US FOR YOGA TONIGHT AT CFB @ 5:30PM WITH YOGA INSTRUCTOR KATHLEEN! BRING A YOGA MAT IF YOU HAVE ONE OR WE HAVE A FEW(10) THAT YOU MAY BORROW.
“FLEXIBILITY IS THE KEY TO BE INJURY FREE”

Here's your first T-shirt Idea Kathleen!!!

FITNESS

WARM UP
3 rounds not for time
15 Reverse Hyper Extensions
10 Double Unders
5 Kipping Ring Dips (practice the Kip)
1 Min Hamstring Stretch

“DianaBeth”
21-15-9
Deadlifts (225,155)
Ring Dips
50 Double Unders between each round

COMPETITION

A. WARM UP
4 Rounds not for time:
5 Banded Snatch Grip Deadlifts @ 55-65% 1RM – bar path and hamstring recruitment
5 Strict HSPU – for max height – increase deficit each set

B. METCON
“DianaBeth”
21-15-9
Deadlifts (225,155)
Ring Dips
50 Double Unders between each round

C. Todays CORE

EXTRA CREDIT

CORE
3×15 Landmine Twists

ENDURANCE
(Thur, Fri or Sat)
Run, Airdyne or Row
For Total Calories:
2 Minutes on 2 Minutes Off
4 Minutes on 3 Minutes Off
6 Minutes on 4 Minutes Off
8 Minutes on
All at 100% Effort

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Thursday February 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Front squat ladder 10…..1
    Diana Beth
    Pete 948 Rx
    Brian l 1105 Rx
    Brian 710 150 singles
    Tim 1104 150 singles
    Paul 1318 150 singles

  2. Don E Reply

    10:59 (225# w/Purp Band).
    1st rnd dips were to easy w/purp band but 2nd/3rd rounds were still brutal.

    Going to work on ring dips 2/3x per week going forward & will try blue or no bands next time if possible.

  3. David Custadio "Metcon Dave" Reply

    COMPETITION

    A. WARM UP
    4 Rounds not for time:
    5 Banded Snatch Grip Deadlifts 95 to 115
    5 Strict HSPU – for max height – up to 3 plates

    B. METCON
    “DianaBeth”
    21-15-9
    Deadlifts (225,155)
    Ring Dips
    50 Double Unders between each round
    6:19 I believe!

  4. Shaun Monteiro (no nickname, working on steal metcon Dave's name) Reply

    Competitors
    Sgdl 135 +purple bands
    Worked up to 3 (45lb) plates

    Metcon “dianabeth”
    5:14 RX

Leave a Reply

*

captcha

Please enter the CAPTCHA text