YOGA RETURNSSS!!

Dec 27th, 2011

Category: CrossFit

YOGA RETURNSSS!!

Stephanie

For those of you that have not met Steph, she is the absolute coolest. We are excited to bring on board as part of the team as a yoga instructor. She will be debuting this Sunday at 10am! That’s right New Years Day, start 2012 off right.  Steph will be teaching on the 1st,8th and then every other Sunday going forward. Here is Steph’s story:

Stephanie walked into her first yoga class 6 years ago and instantly
became hooked. She is currently half-way through the Yoga Alliance 200
hour teacher certification at South Boston Yoga. She will be debuting
her teaching skills with her favorite crossfit community, and any
feedback would be greatly appreciated. Since becoming an avid
crossfitter in April 2011, Stephanie has noticed a great improvement
in her yoga practice. To her, yoga and crossfit perfectly compliment
each other. Outside of power snatching and headstanding, Stephanie has
a PhD in Anatomy and Neurobiology, and studies lipid metabolism in
Alzheimer’s disease at Mass General Hospital. She is fascinated by the
mind/body connection, and her classes will primarily focus on
breathwork and movement, along with some relaxation and stress-relief.
Yoga isn’t just about flexibility – it’s about rebalancing the body,
which can make for more efficient crossfit movements.

I am also very excited to announce that Kim is returning! Kim taught yoga until she left us to give birth to a very beautiful, healthy baby girl Stella Wallace. Kim will be teaching every other Sunday starting the 15th. This means that there will be yoga every Sunday at 10am going forward.

Strength
Squat Clean
3-3-3-1-1-1

WOD
Every minute on the minute for 10 minutes
5 Pull-ups
3 Front Squats (155,105)
1 Shoulder to overhead (155,105)

Level 2 (135,75)
Level 1
(95,45)
ADV (185,115) 5 C2B or Butterfly (whichever needs more work) or 2 Bar Muscle-ups/round

For every minute you take off or DNF, row 500m.

Today is a really great day to work on your pull-ups! If you are on a green, try a blue. If you are a blue try a red. If you just got unassisted pull-ups and 5 is too many try 2 or 3. If you have pull-ups but want to work on your butterfly pull-ups give it a shot. If you have butterflies try to work on your chest to bar butterflies, do what you can and integrate them with regular C2B pull-ups. Just make sure hat whatever you choose you can maintain for 10 minutes!

DISCUSSION 9 Comments

  1. Tess 12/29/2011 at 2:00 am

    90lbs squat clean

    WOD: L2 with 3-5 pullups per round (no bands!)
    First unassisted pullups is a pretty great feeling.

  2. James Saunders 12/28/2011 at 8:53 pm

    Squat Clean @ 200 (PR) and failed at 205
    wod 5rds at 155 and then dropped to 135
    C2B for 7rds and normal kipping pull-ups after tearing my hand…

  3. HAM 12/28/2011 at 4:45 am

    Squat clean @ 235 (PR)

    Just missed 245

    WOD @ 155 and butterfly c2b
    0 rounds missed

  4. Jeff 12/28/2011 at 3:04 am

    Did my first sets of (ugly) butterfly pull-ups in a WOD today. Feeling awesome.

  5. Joe B 12/28/2011 at 2:42 am

    This was a fun workout! Got to thank the Goose man for help with Pull-ups. Not quite there yet, but getting closer.

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  7. Joe 12/27/2011 at 3:14 pm

    Squat Clean: 215×1
    WOD: 0, rx…great WOD to work on C2Bs

  8. Arik 12/27/2011 at 2:53 pm

    Strength
    Squat Clean
    3-3-3-1-1-1
    135 – 165 – 185 – 225 (Fail) – 225 (Fail) – 225 (Fail)

    6 Rounds @ 155,
    Missed 7th Round
    3 Rounds at 135.

    Had to drop down weight as I was extending my hip, and feeling it in my back.

    I am extremely excited about yoga as well.

  9. Jaime 12/27/2011 at 2:24 pm

    squat clean 150×1
    wod Rx, 0 rows
    So happy that Kim is returning!!!!!!!!!!!! And congrats Stephanie, can’t wait to try your class too! 🙂