Saturday, 10/20/12

A slightly different schedule due to the East Coast Gold Olympic Lifting Meet:

RUNNING with Ave, 10am

WORKOUT OF THE DAY with Ave, 11am

ROWING, with Ave, 12am

Get excited!  The CrossFit Total is TOMORROW. DON’T FORGET YOUR COSTUME!

Also, even if you can’t make it to lift – please feel free to come by and cheer all the participants on – it’s going to be an EPIC Sunday!

From last year’s Total – this year record-keeping and station-keeping will be even better – we can’t wait!

What to do on Meet Day – from CatalystAthletics – this is specific to Olympic Weightlifting but is relevant to our day of lifting things nonetheless.

Previous Olympic Lifting Videos:

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 minutes past.

DYNAMIC WARM-UP: Spend about a minute to teach and a minute to complete with each of these new mobilizations: http://www.youtube.com/watch?v=o5_14SfX9Is&feature=player_embedded

SKILL WORK: The Air Squat – relearn and define nitpicky details… because, in short, these are often the details that come back to bite you in the butt.

METABOLIC CONDITIONING: AMRAP in 15 minutes of: 7 pull-ups (may be kipped), 7 american kettlebell swings (1.5/1), 7 goblet squats with the same kettlebell you are using.