Our blog has moved!

You should be automatically redirected in 15 seconds. If not, visit
http://www.crossfitsandysprings.com
and update your bookmarks.

Tuesday, November 24, 2009

Thursday, we will be closed = HAPPY TURKEY DAY!!!
Friday, we will be open 8,9,10am!




Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

5 comments:

  1. Another heavy day; another miss :(. I think I tweaked my upper back/right shoulder by performing some of these insanities last week; I need to stretch with a foam roller.

    ReplyDelete
  2. Thanks Isa, and thanks for calling me at 5:03 this morning for my birthday wake up.

    Vilas, I'm sending you an awesome attachment re: foam roller/stretching stuff.

    EVERYBODY DONT FORGET, we'll be closed on Thanksgiving and open Friday 8,9,10am!!

    "Elizabeth" power cleans = 4:17

    ReplyDelete
  3. Yesterday
    Back Squat
    190x3x3
    AMRAP 140 - 20 Reps
    Press
    125x3x3
    AMRAP 95 - 12 Reps

    Today
    3xTuck Front Lever Hold
    3xTuck Back Lever Hold

    Frannish (15-12-9)
    5:23

    Vilas, use a tennis ball on the shoulder instead of the foam roller. Much more painful, but works the kinks out better.

    Happy Bday Nate. Nice job on Elizabeth, and thanks for the push on Fran.

    ReplyDelete