Saturday, 10/22/11

If you decide to come along for tomorrow’s Olympic Lifting competition we’ll be meeting at the gym at 715am. If you decide to come along later, don’t forget that the address to the place is here – and we’ll be there until about 5pm. If you’re not sure if you should go, email me! After I lift I’ll have my phone on me. Also, if you’re planning on heading over, please post to the Facebook Wall so others can catch a ride with you!

Due to the competition there is no Intro to Olympic Lifting this Saturday.

In light of the workout below, refresh your knowledge of what to do with your CrossFit paws.

An easy one-pot recipe worth making on the weekends for the week, Paleo Zucchini Goulash!

Enough food to feed an army, or just you, all week long! A One-Pot Wonder: Chicken in the Pot

Really tasty looking EMERGENCY PROTEIN: Sesame Ginger Pork

Southern Style Collard Greens (the best way to make collards!) – Go ahead, buy the ham hock for this one!  You won’t regret it!

Alyssa and Tara go rx'd (as prescribed) in Thursday's workout.

SELF-MYOFASCIAL RELEASE: As needed until 10 past.
DYNAMIC WARM-UP: 15 seconds with each: Cat Camel, Heel Pressdowns, Spiderman Steps, Leg Swings, Hip Swings, Arm Swings
SKILL WORK: Review of the American Kettlebell Swing


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Only one partner may be working at a time. One 300m run (SHORT LOOP!) is completed by one partner, the other 300m run is completed by the other partner, and the last 300m run is completed by the third partner. The total run per round is scaled up to 900m. You may switch the order of who runs or works first as needed throughout the workout. You may not complete the movements out of order. Every member of the team must do at least 1 rep of all the movements in every round.

Scores from Tuesday, Handstand Walking Day

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Until 10 past, Foam Roll and/or PVC Roll as needed.
DYNAMIC WARM-UP: 10 reps of each: Cat Camel, Adductor Mobs, Spiderman Steps, Squat to Stand, Glute Bridges, Plate Assisted Good Mornings, Band Assisted Pull-up.
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: 5 rounds for time of: Short Loop Run, 20 Good Plate Weighted Good Mornings (45/25), 10 Pull-ups

CROSSFIT ENDURANCE with Liz at 11am.

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