Saturday, 10/1/11

Please remember there is no Intro to Olympic Lifting Class tomorrow!

This is the first day of the 30-day Challenge!  To all of you that are feeling pretty challenged… remember, nothing worth doing was every easy – and to get what you have never had, you must do what you have never done.

Look at the rewards.

Look at your behavior.

Does your behavior match your rewards?

-Dan John

Some wisdom (some on diet, some not) from Tony Gentilcore on Dan John.

Paleo Meals the Easy Way – from Robb Wolf – if leaning out is your goal, try not to make too many things called “Power Bars” and opt for veggies, tea, or jerky to satisfy your need for munching.  Hopefully you will get over the aforementioned need!

One of the best (and most stunning) websites out there for Paleo Meals (read, gluten-free those of you who are not all Paleo yet) – Primal Palate!

Avener, completing a run and air squat workout with a weighted vest. Leila, completing it. Wherever you're at - we're here to work with you on your specific goals, if there's something you feel like you're missing - talk to us!

Class at 9am with Liz:

SELF-MYOFASCIAL RELEASE: until 10 after, Foam Roll or Lax Ball whatever is sore.
MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice, 5 minutes.  During breaks, Perform 2 Jump Squats during breaks for max height.
METABOLIC CONDITIONING:TEAM WORKOUT, Teams of 3.AMRAP in 15 minutes, only one person may be working at a time:

Front Squat (135/95), 15 Reps.
Double Unders, 75 Reps.

* The barbell must be cleaned or, using two partners may be handed to the squatter.
* No single unders may be subbed for double unders.  Every member of the team must do at least one double under for the whole team’s effort to count.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball to Feet, 2 minutes each side.
MOBILITY: Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats
SKILL WORK: Double Unders
METABOLIC CONDITIONING: TEAM WORKOUT, Teams of 3.

AMRAP in 15 minutes, only one person may be working at a time:

Goblet Squat (53/35), 20 Reps.
Double Unders, 50 Reps.

* No single unders may be subbed for double unders.
* One member of the team must always be holding a 45lb. plate – you cannot hold the plate anywhere below your shoulders.

Hate weighted runs? They get better with POSE, a technique you can learn at CrossFit Endurance.

CROSSFIT ENDURANCE with Liz at 11am:

100m every minute on the min. for 10 mins.

Comments
One Response to “Saturday, 10/1/11”
  1. KD says:

    Yeah, nice heel strike Mike. :)

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