Monday, 1/23/12

MOBILITY with Tim is at 730pm! ADVANCED OLY LIFTING with Jim is tonight from 6-8pm.  Please remember there’s an 8 person cap on this class!

Understanding sugar cravings – from Mark’s Daily Apple.

Why Sugar Makes us Sleepy and Protein Wakes Us Up.

A game-changing read: Lights Out: Sleep, Sugar, and Survival

Lux pushing Avener's car down Chancellor Street. Anyone wanna skip this for Zumba?

SELF-MYOFASCIAL RELEASE: Foam Roll, til 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute).
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
SKILL WORK: Squat Clean
METABOLIC CONDITIONING: “Squat Elizabeth” 21-15-9 reps: Squat Clean (135/95), Ring Dip – if no rx’d ring dips, use the push-up. Your push-up variation should be tough (sets of 3-5 would be about right). There is a 20 minute cap on this workout.

*** if you are still familiarizing yourself with the clean – that is, if a Coach deems you in need of it, they may opt to have you hang power clean in the metcon OR simply front squat out of the rack.  Both of these movements are building blocks to learning the clean, a more complicated movement that definitely takes time.  Be patient and maintain the training effect of the “Elizabeth” – you shouldn’t have to think TOO much about the lift you are doing in the metcon. ***

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