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Tuesday, Oct. 11, 2011

10
Oct

Tuesday, Oct. 11, 2011

Shoulder stability and pressing movements. Check out this video by James Fitgerald on the correct technique of External Dumbell rotations, Powell Raises, and T-3 raises. We will be incorporating these on a regular basis to avoid injuries common to shoulder and CrossFit.
3 rounds for time:
  • 400 m run/ row
  • 20 kb goblet squats cleans 55#/35#
  • 30 Push Ups..
+
A)External Dumbell rotations @ 30X0; 8-10 reps x 3 sets rest 45s b/t sets
B) T-3 Raises @ 30×0; 8-10 reps x 3 sets rest 45 s b/t sets
Nick Rollo     16:25 run
Tom H            17:15  run
Lora W           17:10  Row

Scott P             13: 45  Run
Connie P         14:33    Run
Laura M          13:27    row
Mike W           13 :14   Row
Javier               13:56   Row
Jennifer    H      14:05    Run
Travis                  12:51 Row
Nicolle                  13:00 (mod)
Cindy               12:35 Rx (push ups highly questionable)
Sean                  12:38 RX Row (Goblet cleans somewhat questionable)
Galo                  14:58 Rx Row
Matt (Mateo)  12:00 RX Run
Trish                 15:42 Row
Anne Marie     16:23 Run
Wendy              16:52 Row
Laurie K.          16:32 Row

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