The Week of the GHD – Hip Extension Monday    November 7 2010

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30 minutes work on understanding and performing the hip extension, then:
15 minute amrap:
10 toes to bar
20 kettlebell swings (think stable midline!)
30 double unders
400m run 
complete 3 push-ups between each exercise

Open Shop at Roots. Did you attend open shop? What did you think? Post to comments.

BIG ANNOUNCEMENTS

Lulu For Everyone – The Lululemon evening this Friday from 6-8pm is open to all ladies AND GENTLEMEN.  Ok gentlemen, we want to see you there and we want a fashion show!  Come show off your Lulu.

Registration for the Winter Rowing Challenge is now open. There are 12 spaces for this program.  Sign-up here. If the first class fills up (9:00am), we will add an additional class at 10:15am so put yourself on the wait list if you try to sign-up and the first class is full.  We will rollover the people on the wait list to the second class if we find we need to add it.

Row Clinic Added to the Schedule. We have listed another row clinic.  It will take place Sunday, November 14th at 9:00am. Sign-up on MBO.

Follow-up blood testing will take place on Friday, November 19th from 6-8am and Saturday, November 20th from 7-9am. The sign-up sheet will be posted tomorrow.

  • Olivia

    open gym was AWESOME!!!! Although I came in with the ADD approach and did like 20 different things, I felt like I refreshed some things..even got a PR!

  • Mollly

    Way to go Olivia! I agree I really enjoyed the Open Gym. I would like to see this offered periodically. It was fun and relaxed and a good way to practice a skill (i.e. muscle up for me) that we don’t practice a lot in normal WODs.

  • shane

    open gym was fun. i ran across this little tidbit the other day. something we can all relate to.

    http://wolfbrigade.net/blog/2010/11/mental-36/

  • Zack

    I’m with Molly, I missed this one but I’d love to see this offered again. I’ll be there!

  • Odie

    I think it was great and would love to see it at least weekly. I know you guys already invest so much time into the gym so whatever you can work out without being overwhelmed would be awesome. Gotta have your relaxation away from work! But it was great to get in a do a different type of workout that still required crossfit equipment.

  • shane

    Here’s another good one for the paleo peeps:

    http://www.health-bent.com/

  • Tracy

    open gym was GREAT! was able to get in and work on deadlifts… haven’t deadlifted in a really long time, just seem to miss it when it comes around in the WODs or strength class, so it was nice to be able to come in and hit a new PR! :)

  • Nicole

    Big ups to the 5pm class for their STELLAR post workout reporting. Holler!!!