Sunday, February 24, 2008

Strength



10 Rounds of:

5 pull-ups
5 DB Overhead Presses, 5th rep should be very difficult but not impossible.
10 Ring Rows
5 Medicine Ball Push-ups
5 KB Sumo Deadlifts per hand.

12 comments:

Pamela MacElree said...

Registration for the East Coast Challenge is now open.

Go to www.albanycrossfit.com to register, the fee is $75 for the weekend, includes most of the food for the weekend as well.

Rob said...

Thanks Pam for the info. I'd like to get some more Open Gym days under my belt before I send in the cash.
Jason and Greg helped me out a shitload with my deadlifting form. Jason mentioned more hip flexion work and I'd like to pursue it. Does this work include stretches or what?
By the way, I'm on babywatch now. Serena, my wife, is expecting at any moment now that she's at full term. Thank you all very much for your continued support.

RhinoChiroCenter said...

To all my crossfit peeps. I will be making an appearance at tonight's 6:30pm class, if anyone is around.
PS Rob, good luck. keep me posted. I read your message quickly and I thought it said you are on BAYwatch, but a childbirth is even better (minus Pam Anderson of course).

Rob said...

Funny you mention Baywatch...I got beat out by one other child to play Mitch's illegitimate son from the East Coast back in the day. Thanks Doc!

Pamela MacElree said...

Woowhoo Doc D at another night class! I think I might have seen baywatch at first glance as well.

Rob, I think Jason might have said hip extension.

Sam L said...

Don't Hassel the Hoff!

Sam L said...

Let me say that again!

Rob said...

We're not hassling with the Hoff...A big Knight Rider fan here! and he was great as Boner in "Revenge of the Cheerleaders"

OK, so hip extension...now does that mean stretching?

Pamela MacElree said...

I didn't see your DLing this morning so Greg or Jason might need to chime in on this but you could start with just doing some basic hip extensions and leg curls on the stability ball.

Additionally, you'll want to make sure that you have full hip extension at the top of all of your swings, and other similiar KB drills, and I mean glutes contracted, and hips snapping through like it's your job.

Rob said...

leg curls? stability ball? It's like Chief Wiggums and the rest of Springfield trying to understand the 3rd dimension...I digress...Thanks Pam. I'll be there tomorrow AM.

Greg said...

Rob, I actually think Jason said you need to use your hips more at the begining of the pull, which is what I was trying to get you to do.

No worries, we'll work on form again.

Greg said...

Rob, when does RossFit open its doors to the public.