Saturday, 10/27/12

REMEMBER: ALL classes tomorrow (SUNDAY) are cancelled! Today’s slightly adjusted schedule:

ADVANCED OLY with Jim, 9-11am.

ONE HOUR OLY with Tim and Sammy, at 9am.

GYMNASTICS with Sammy at 10am.

WORKOUT OF THE DAY with Ave, at 10am.

I’m pretty sure David Luk, who lifted in our hookgrip Classic meet a month ago, would DEFINITELY pass the “man test”.

WORKOUT OF THE DAY:

SELF MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Coaches’ Choice, 5 minutes.

DYNAMIC WARM-UP: Pose Drills, 10 minutes.

TEST: The CFSanFrancisco “Man/Woman Test” – Test YOUR range of motion and strength. Begin with light weight if you need to, begin only on one side if that’s the best you can do.  If that seems doable though, find out how much more you can do! 10 minutes of practice.

METABOLIC CONDITIONING: 

Complete 5 Rounds for time of:

1 Rope Climb

1 Run to 12th Street and Back

1 Rope Climb

10 Single Arm Overhead Squats Each Side (1.5/1)

*If you have never rope climbed before, you must show that you can do this BEFORE you begin twice in a row OR, you must complete 5 strict pull-ups at a relatively hard band/weight instead during the metcon.

*Don’t be afraid to use NO WEIGHT AT ALL for the Single Arm Overhead Squats if you are not able to keep a load stable (use a hand up and do your best to keep the rest of the squat looking as good as you can get it!)