MONDAY, 10/31/11

Fall Ball is this Friday at 6pm – and we’ve got a special treat in store for those of you who are familiar with Primal Palate; Hayley and Bill will be here for Fall Ball to sign copies of their new book (and will have some on hand to sell as well). Let’s be sure to give them a warm welcome with as many Paleo Foods as we can doctor up! If you plan on bringing something for the Paleo Potluck portion of the day (post workout meal!) the sign-up list for food will be in the gym!  You can really cook anything you like so long as the ingredients are included in the label next to the food.

Yesterday was the FINAL day of the CFCC BCCC – and I cannot express just how AMAZING all of the participants in this round have been. I have never seen such diligent food logs, such commitment to the weirdness of eating foods completely new, or so many changes in such a short time. Below, you’ll find pictures of one of the classic burdens every person looking to feel better by rethinking what they eat goes through: ignoring office food! Many thanks to Kim for the photographic comparison!  The winners of the challenge along with many of the highlights will be announced on Wednesday!

“First say to yourself what you would be; and then do what you have to do.” – Epictetus

Margarita showing off a beautiful top position in the kettlebell swing.

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet, Quads, and Hip Flexors – 2 minutes with each.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 30 seconds with each: Cat Camel, Cat Stretches, Wrist Stretches, Spiderman Stretches, Squat to Stand, Jump Squats.
STRENGTH: Clean, beginning with doubles, to a peak of 1.
METABOLIC CONDITIONING: “Grace” Ground to Overhead, 30 reps.

ON RAMP, with Tim, Erin shadowing, at 730pm:

SELF-MYOFASCIAL RELEASE: Foam Roll IT Band and Quads, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of about 30 seconds each: Cat Camel, Heel Pressdowns, Adductor Mobilizations, Spiderman Steps, Squat to Stand, Air Squat
STRENGTH: Pull-up, take about 15 minutes to see how much you can pull up!
METABOLIC CONDITIONING: 3 3-minute rounds with 1 minute of rest in between of: 5 Goblet Squats, 5 Burpees.

6 Responses to “MONDAY, 10/31/11”
  1. Patti says:

    Hello Grace! Hope you’re not afraid of hobbit heights because you’re about to be hoisted to four foot eleven. Like whoa.

  2. chrissey says:

    are those…fried ravioli?

  3. leilae says:

    Is bringing wine to fall ball okay, instead of food? I don’t know if I’ll have time to cook this week…

  4. shana mac says:

    i am sooo sad i missed grace. boo.

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