Mobility and Barbell Club are at 6:30 in the back gym tonight! Check out the piece below to see what mobility is all about tonight! Looks like a good one.
Melissa L: From treating our fellow athletes (and because I struggle with this problem myself), many of us have shoulder issues/pain. How many of us sit at a computer with slumped posture? (Take a look at yourself as you’re reading this). This poor posture allows our pec (chest) muscles to shorten and our back muscles to weaken. In addition, many us lack the mobility in our thoracic spine (mid back)/rib cage, which is necessary to get optimal overhead shoulder motion. The combination of both strength and mobility is necessary for optimum overhead strength. Also, how many of us feel like we need a neck massage? (Sorry not giving those tonight…haha). All the pulling we do can cause some tightness in our upper trapezius (neck) muscles. Tonight we are going to attack some thoracic spine and shoulder mobility, neck and pec tightness. And remember, even though mobility class is once a week, this doesn’t mean you should limit yourself to only mobilizing on Wednesdays. These are great things to do BEFORE a shoulder heavy WOD to get optimum overhead positioning and further prevent injury
CrossFit Federal Hill Olympic Lifting Class
We will be launching an Oly class three days a week(Monday, Tuesday and Thursday) from 7 pm to 8:30 pm. Becca Day will be teaching the class. Any and all levels are welcome to come, we just ask that you be committed. The focus of the class will be on improving your clean and jerk and your snatch. This class will have a separate focus and programming from the CrossFit classes.
Becca is an extremely accomplished athlete. She recently signed with the DC brawlers and she put up the #1 score in the world on 15.1a in the CrossFit Open. In. the. world. Read about her signing with the Brawlers here- DC Makes Power Move- Signs Becca Day.
She is a pro athlete and lifts more than most guys here at the gym, but more importantly she is extremely approachable and knowledgeable when it comes to Olympic Lifting. She is genuinely excited to work with all levels of athletes. We could not be more excited to bring her on staff her at CFH.
We have worked hard here to provide you with free add ons. No extra charge for open gym, yoga, barbell club or mobility, but with this class we need to treat it as a separate membership. There will be different programing and a high level of individual coaching.
THE FIRST CLASS STARTS NEXT MONDAY! March 16th at 7 pm.
Olympic Lifting class Membership options:
For current CFH members: $50 (on top of your current dues)
Oly Class only: $199 a month
(oly class only means, no crossfit classes, open gym, barbell club, mobility class or yoga)
**There can only be 25 members at a time that are a part of this membership. We are setting it up this way to avoid a class of 40 showing up for Olympic Lifting. If this interests you please email me (crossfitfederalhill@gmail.com) to reserve your spot!**
Skill WOD
Spend 15 minutes working on Handstands
(Walks, push ups, holds, whatever your skill level might be. The coaches will be around to help assist.)
During the 15 minutes accumulate ____ GHD Sit ups
Fitness (30)/ RX (50) / RX+ (70)
**Work some handstands, then hit a set of GHD sit ups, work your handstands then hit a set of GHD sit ups**
WOD
500 M Row
15 Burpees
15 KB Swings
Rest 2 minutes
4 Rounds
-Score = Total Time-
Fitness 35/26
RX 53/35
RX+ 70/53
Barbell Club WOD
Squat Snatch 3/3/3/2/2/2
Between each set 5 High box jumps
Then EMOM for 12 minutes
Odd: 5 Snatch Grip deadlifts
Even: 15 Hollow Rocks