Friday, 9/28/12

HYBRID/ADVANCED OLY with Jim, from 530-730pm.

WEEKEND READING:
Hawaiian Oxtail Broth Recipe – I’ve made it, it is awesome!
Go beyond the margins of your experience, inspiring reading from Patrick Cummings
Savory Roasted Pumpkin with Beef Short Ribs, a great dinner for the BCCC.  Speaking of which, if you haven’t seen ALL the incredible blog posts going on over there – go catch up!
And while we’re savoring Fall, the health benefits of pumpkin!
The Challenges of Competition, from the CrossFit Journal (free journal article!)

Purely for fun :)

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Hip Flexors and Quads, 2 minutes each side.

MOVEMENT PREP: THE BIG HIP WARM-UP: Take 30ft. and complete as pass of the following: 2 High Knee Passes, 2 Butt Kick Passes, 1 90/90 to Chest Pulls, 1 Toy Soldier, 1 Over the Fence/Under the Fence, 1 Duck Walk Pass, 1 Inchworm Pass, 2 High Skip Passes

STRENGTH: Back Squat, up to a peak of 3.

METABOLIC CONDITIONING:

AMRAP in 15 minutes:

Ring Dip, 10 Reps

Burpees, 10 Reps

Single Arm Overhead Lunges 1.5/1, 10 steps with left arm, 10 steps with right arm

“It takes two flints to make a fire.”
-Louisa May Alcott

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