WOD Thu. Dec. 20

December 19th, 2012

The Specialty Class this evening from 6:30pm-7:30pm is SMR (Self-myofacial-release) for the upper body. Our specialty classes are in addition to our regular classes. Our regular class at 6:30pm-7:30pm will not be affected. No sign-up is necessary. We have sufficient capacity for this class. Just show up.

Self-Myofascial Release (SMR) – Upper Body

Come to this class to learn Self-Myofascial Release (SMR) techniques on a simple piece of foam or a ball (tennis or lacrosse). Via SMR you can improve flexibility, function, performance, and reduce injuries. In a nutshell, you can use your own body weight to roll on a round foam roller or ball, massaging away restrictions to normal soft-tissue extensibility. You can perform this program at our box or at home, maximizing their recovery time.

Self-Myofascial Release (SMR) is something you should add to your training and to your life year round. SMR is basically self-massage aimed at eliminating trigger points/knots in your muscles and improving the overall qualities of your soft tissue. Again, it is extremely convenient because you can do it yourself, and it is economical because you can do an in-depth routine with a foam roller and a tennis or lacrosse ball.


Basics Skillwork: Review today’s WODs and respective exercises.
Level 1/2 Strength: Deadlift 1×10 @ 50%, 1 x8 @ 60%, 5-3-1+
Level 1/2 Endurance: 3 Rounds of: 3 Rope climbs 15′ and Row 250m
Level 1/2 Extra: Rope climb / Wall climb

All levels
Do both of these WODs with a 5-10 minute rest in between. Those that have been doing CrossFit for less than 2 weeks or 8 session do only one.

For time do the following rep scheme
50-40-30-20-10 for:

If you can’t do Double-unders, then do 4x that number of singles.

For time do the following:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups