On 2/11, from 4:15 to 6:15, Chiropractor, Gianpaolo Passeggiata of Southeast Orthopedic Specialists will be at the gym offering free. Gianpaolo will be set-up on the Muay Thai side of the space and give a short spiel about his offerings before the 4:30 and 5:30pm classes.
Show Yourself Some Love Nutrition Challenge starts 2/15! Sign up sheet is in the gym. Rules and how to play can be found at the gym and on our FB group.
To book your challenge consultation with Dietitian, Alice, use this link:
Anyone looking to play must:
1. Find a partner
2. Sign Up following the instructions in the gym/on FB
3. Submit their info to [email protected] ( instructions for what to send in the gym/on FB)
4. Do their consultation
5. Bring $20 cash to the gym to contribute to the prize “pot”
We will be doing a de-briefing via FB Live on 2/12 at 5pm.
CrossFit Salt De Terre – CrossFit
Overhead Squat (3-3-3-3-3-3-3-3)
Take bar out of rack and build to a heavy set of 3 over the course of 6-8 sets. Take 15 min on this.
Use a behind the neck power jerk or split jerk to get bar in overhead position.
For Time . . .
6 Pull -Ups
6 Front Squats (135/95) 70%
7 Pull -Ups
5 Front Squats (155/105) 75%
8 Pull -Ups
4 Front Squats (185/125) 80%
9 Pull -Ups
3 Front Squats (225/145) 85%
10 Pull -Ups
2 Front Squats (245/155) 90%
22 Min Cap.
*Front Squats Are From The Floor
L1: Ring Rows, Start at 45/35, add as comfortable
L2: Asst Pull-Ups, Start at 50% of max, add 5% every 3 rounds
L3: Start at 60% of max or 115/75 and add 5% every 3 rounds
Record top weight achieved in front squat in notes section.
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats