Wednesday, January 9, 2013
Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!
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Fork in the road.
Every day you have two choices. You can choose to eat clean or grab that cupcake for breakfast.
You can choose to get into the gym, or sleep in late.
You can choose to put it all in, to go after the weight on the bar and the time on the clock, or you can choose to go through the motions.
You can choose to divide and conquer your work, or you can choose to procrastinate.
Two choices. Every day. The choices you make today will change who you are tomorrow; they will shape your attitude, your strength, your abilities and your endurance.
The choices you make today can make you stronger, healthier, smarter and faster tomorrow.
What will you choose?
-tuck postion, 3 sets of 15 seconds
-open tuck, 3 sets of 15 second
-tuck crunch, 3 sets of 10 reps
-V-ups, 3 sets of 6 reps
-hold, 3 sets of 15 seconds
-rock, 3 sets of 15 seconds
-hold, 3 sets of 20 seconds
-rock, 3 sets of 20 seconds
Hollow Body to Arch Body rolls, 3 sets of 12 reps
3 rounds for time:
20 kettlebell swings (53lb/35lb)
30 abmat situps
Option: Scale up kettlebell and/or to GHD situps
Compare to 7/30/12
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CrossFit Integrity, Charleston, SC