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Tossin’ bags

Nick | 12/04/2014 | 1

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Many aspects of life require combining technique and grace with brute force.  Today’s programming is definitely one of those aspects.
The rack jerks we hit in the strength/skill portion of class will allow us to strengthen our overhead position in the snatch and prepare us to get load overhead when we’re going heavy on overhead squats.  Our WOD will have us throwing and manipulating an awkward load (the ever-loved sandbag) as well as getting ourselves from below the pull up bar to above it (a very pretty and graceful movement when done well).  I invite you to approach the sandbag tosses with the grace of an olympic gymnast, not only for efficiency’s sake, but for the sake of your fellow athlete next you you who would prefer to not have your sandbag hit them.  Conversely, if we approach are bar work with the same aggressiveness as we would throwing a sandbag, we might be surprised at how high we get…
STR:
x3
WOD:
5 rounds
25′ bag toss
10 sand bag squats
25′ bag toss
5-4-3-2-1 bar muscle ups (scale to 2x CTB)
Announcements:
There will be no class Saturday, 12/6.  There will be open gym from 10am-12noon in it’s place.

Anniversary and Holiday Party!! (TODAY!!!!)

This month marks the 3-Year Anniversary of the opening of CrossFit Somerville!  That, plus the holiday spirit got us thinking that a get-together might be in order.  Join us on Friday, December 5, at the Independent Bar in Union Square for some drinks after the evening classes.

BARCC WOD

CrossFit Fenway will be hosting a WOD on December 6 at 10am to support the Boston Area Rape Crisis Center (located right down the street in Central Square). BARCC does incredible work helping rape and sexual assault survivors through direct counseling and offering services to help them reclaim their lives, as well as increasing awareness about this issue. JT’s a big supporter of the work they do, and this is a chance for us to help them do it. Suggested donation $10+, and a chance to meet other CrossFitters doing good things for Boston.

Book Donations

Abigail Russo is collecting donations of books and magazines for the Boston Medical Center.  We have reserved a cubby at CrossFit Somerville with a sign to drop any donations.  See below for details from Abigail:

The Boston Medical Center (the hospital associated with my workplace, the BU School of Medicine) is constantly seeking donations of books and magazines for its waiting rooms. If you want to get rid of books you don’t need (non-academic, please – nobody wants to read your program evaluation textbook) or relatively recent magazines (less than four months old), feel free to give them to me to pass along! There’s an 85% chance that I’ll donate them and not keep them for myself.

1 comment for “Tossin’ bags”

  1. Ben PC says:
    December 5, 2014 at 9:05 am

    Fun times!

    STR: 165# (up from 155# last month or so)
    WOD: 7:41 w/ blue+red bands on the muscle ups

    Got a bar muscle up during warmup, but wasn’t going to be able to pull off 15 in the WOD. So I used a blue band, and after four attempts on the second round, added a red.

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