Monday 02-15-10 

Warm-up of the Week-(next two weeks)

Spend 5 minutes working on improving mobility:

Examples: 8’s & PT, rolling, dynamic movement, stretching

4 x through w/ a 5 minute cap: (each length of the box movement changes)

Pose-Slide-Carioca-Power Skip

***Slide and Carioca: Even #s face out: Odd #s face in

Bar WU: 4 sets x 2 reps each: 5 minutes



Strength 5x2 @ 85%

Power/Push Jerk


9 min AMRAP

5 OHS 95/65

3 Pull-up (strict)

7 Weighted Ab-Mat 20/16

Endurance: Select only one sport

B-4, I-6, A-8 X swim 250 meters

                         run 800 meters

                         bike 1mile

Take Notice:
  1. Send Vin your food logs, questions and concerns also welcome
  2. How are your goals for 2010 progressing?
  3. Next local Elm City Endurance event is posted for March 7 (link on ECC)
  4. This Saturday Feb. 20th 2010
Come by Elm City CrossFit to WOD and stay for a Q & A with two local area business owners:

830am- Arrive and Warm-up
9:00am-6 month anniversary WOD: Chelsea: WOD STARTS @ 900
Presentations start @ 10:10 and run until complete
Confirmed Presenters as of Sunday
Doug Summerton of Summerton Farm from North Guilford raises a large selection of healthy all natural products and frequents ECC/E, local farm markets and has CSA option.

Elizabeth Liptak of FreakFood provides athletes high quality home-cooked healthy meals designed to optimize performance, in both sport and life. Meals are delivered directly to your workout facility.