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Archive for November, 2015

December 1, Athletic Development

Posted by Jenn on November 30,2015

Warm Up Strength Session A1) 3×4 C2B Pull Ups A2) 3xMax Distance Hand Stand Walk (30 Se rest) Athletic Development  For Time With a Partner Complete Diane   21-15-9 Dead Lift Hand Stand Push up  Cindy  20 Min Amrap 5 Pull Ups 10 Push Ups 15 Air Squats Cool Down and Recovery  Coach Swagar’s Quote […]

MASSAGE ANYONE

Posted by Jenn on November 30,2015

Mosties We have openings this week and next for Deep Tissue Massage with the BEST Massage therapist I have met. Steph Coughlan will be at MOST December 9 and 16 Wednesday mornings from 10 am till 1. Call or email info@ crossfitmost.com to book your hour of therapy. Steph is a Massage Therapist with years of experience, […]

Being a Parent to the Modern Athlete: Part 3

Posted by Jenn on November 30,2015

  Being a Parent to the Modern Athlete Part 3 This topic is a very robust and troublesome one for me. I am a parent first and coach second. I have actually been coaching longer than I have been a parent. During this time, I have watched parents become helicopters where they hover over their […]

November 30, Athletic Development

Posted by Jenn on November 29,2015

Warm Up Strength Session A1) 8×2 Snatch ( 120 Sec Rest) A2) 8×2 Strict Pull Ups ( 3111) 120 Sec Rest Athletic Development  6 Intervals 9 Dead Lift 6 Hang Cleans 3 Front Squat 90 Sec Rest 2 Min Rest Tabata Leg Raises Cool Down and Recovery Coach Swagar’s Quote of the day: ” Ensure […]

November 29, Athletic Development

Posted by Jenn on November 28,2015

Sunday Fun Day  MOSTactical We never forget our friends!!! We work for you when we are done, we encourage you to succeed, we are happy for you when you WIN! MOSTIES we are all friends!  

November 28, Athletic Development

Posted by Jenn on November 27,2015

Warm Up Strength Session A1) 3×8 Split Squat ( 30×1) 30 Sec Rest A2) 3×8 Paloff Press ( 3131) 30 Sec Rest Athletic Development  For Time: 40 Front Squats 30 Pull Ups 20 Push Ups’ 40 Air Squats 30 Ring Rows 20 Push Press Cool Down and Recovery  Coach Swagar’s Quote of the day: ” […]

November 27, Athletic Development

Posted by Jenn on November 26,2015

Warm Up Strength Session A1) 12 Min of Jerk 3 Reps with 120 Sec Rest B1)  8×2 Strict Dumb Bell Press ( 22×1) (15 Sec Rest) B2) 8×2 Lengths Over Head DB Lunges ( 15  sec Rest) Athletic Development  5 Rounds 12 Box Jumps 8  DB Thrusters 4 Man Makers Cool Down and Recovery Coach […]

November 26, Athletic Development

Posted by Jenn on November 25,2015

Warm Up Strength Session A1) 3×1 Sled Drag A2) 3×10 K2E Athletic Development Elizabeth 21-15-9 Clean ( FUL L CLEAN) 135#, 95# Ring Dip 2 Min Rest 6 Min EMOM 6 Wall Balls 4 Burpees Cool Down and Recovery Coach Swagar’s Quote of the day: ‘Wine is bottled poetry.’Robert Louis Stevenson

November 25, Athletic Development

Posted by Jenn on November 24,2015

Warm Up Strength Session  A1) 12 Minutes of Snatch 3 Reps with 90 Sec Rest B1) 5×8 Ring Rows ( 20 Sec Rest) B2) 5×8 Wide Grip Bent Over Rows ( 20 Sec Rest) Athletic Development  For time: 1000 M Row 20 Burpee Box Jumps 15 Kettle Bell Swings 20 Burpee Box Jumps 1000 M […]

November 24, Athletic Development

Posted by Jenn on November 23,2015

Warm Up Strength Session A1) 15 Minutes of Cleans. 3 reps with 90 Sec Rest. B1) 4×10 Front Squat (90 Sec Rest) B2) 4×10 Plank DB Rows ( 90 Sec Rest) Athletic Development Annie 50 , 40 , 30 , 20 , 10 Double Unders Sit Ups Cool Down and Recovery Coach Swagar’s Quote of […]