Monday, 9/19/11

Start your week off right – get in here!

Videos from the make-up CrossFit Total coming soon – PRs ALL over the place. :)  Aaaaand, congratulations to the runners of the Rock and Roll Half Marathon – you all were inspirational!

Tomorrow begins the next Oly cycle at CFCC.  I’m so excited to watch all your progress.  You should all have received specific programming plans from Coach Jim.  If you haven’t yet, let us know.  And if you haven’t paid your dues yet, please do so by tomorrow!

The next Body Change Composition Challenge begins Monday, the 24th – expect to hear more details about this soon!


SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Quads, 1 minute each side.

MOBILITY: Samson Stretch Variations, 1 minute each side.  Spiderman Stretch, 1 minute each side. Band Assisted Rack Position Stretch, 1 minute each side.

DYNAMIC WARM-UP: Thumbs up Air Squats, 1 minute, for perfection.  Jumping to Landing, 1 minute, for accuracy.  Jump Squats, 1 minute, for speed in the turnover.

POWER: Squat Clean, up to a peak of 1.  Cleans will be from the floor if positioning is good and from the Hang for beginners.

METABOLIC CONDITIONING: With a partner: 8 total rounds of: 4-Point Side Shuffle Run, 80ft. Farmer’s Carry (2 x 2 pood/2 x 1.5 pood), 80ft. Sprint – 8 total rounds must be completed, each partner completes 4 rounds each, alternated.  Score is total time of 8 rounds.

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