Monday, 10/3/11

Welcome to Peak Week, CFCC!  It’s the week of Peak Singles!  Get lots of rest and show up to put some numbers up on the board!

Free-Range Chicken Soup – from US Wellness Meats, a great site to order pastured and free range meats.

Remember if you need some help with a guideline for a food log: this is a great place to start.

Keep your ELBOWS away from your KNEES - even if you're getting this low.

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 2 minutes each leg.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings
ACTIVATION: Box Jump, 5 minutes to work up to a peak of 1.
STRENGTH: SQUAT CLEAN, up to a peak of 1.
METABOLIC CONDITIONING:Tabata Box Jumps (30/24)ON RAMP with Erin at 730pm:SELF-MYOFASCIAL RELEASE: Wall Assisted Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Overhead External Rotation, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Rowing Skill Work
STRENGTH: Kettlebell Press
METABOLIC CONDITIONING: With a partner, row a 2k as fast as you can.  Teams of 3 row a 3k.

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