Warm-up: Foam Roll – 1) Quads, 2) TFL, 3) T-Spine; Activation – 1) Bird Dog, 2) Up Dog
Skill Work: Work up to a comfortable muscle snatch with overhead squat (use as further warm-up)
MetCon – 5 Rounds for Time:
7 Deadlifts (275/185lbs)
30 Air Squats
A little snow didn’t keep many of you from improving your general physical preparedness today. However, we regret to inform everyone that Doug did in fact stay home. Ya, feel free to sling expletives at him. Speaking of not showing up to things…
The free Saturday class has been cancelled for tomorrow. I know, this has killed everyone’s weekend. For this we apologize. We don’t apologize for that washboard stomach that Paleo + CrossFit is giving you though.
As for the culinary workshop at Avanti Savoia on Sunday, it’s on like Donkey Kong, baby. If the storm of the week suddenly turns in to the storm of the decade (which let’s be honest, it’s a bit early to judge isn’t it?), we will post an update about the culinary workshop. So check the blog every few minutes tomorrow and Sunday. Better yet, check the blog every few minutes for the rest of your and our existence.
James has officially crushed me on every MetCon I’ve done since coming off the strength cycle,