Thursday, 4/5/12

Why is Gluten Not a Good Idea? – to hear the low down on more CrossFit-ey Nutrition Schticks – come to the Nutrition Seminar on Wednesday, April 18th, 6-730pm. (registration will open on Mindbody tomorrow (Thursday) – but this is FREE for members and a HUGE part of your CrossFit life!) The next CFCC Body Composition Change Challenge starts on the Monday after that, April 23rd – going to the Nutrition Seminar is definitely an unofficial prerequisite so SAVE THE DATE!

Give Yourself a Chance to Get Good at Something – an awesome post from an amazing woman I met while in San Francisco this weekend. I’ve often said that I’m on the “five year plan” when it comes to owning and operating an affiliate and it’s now coming on almost 5 years that I’ve been doing just that and I STILL don’t feel like I do it well enough! Athletically, I can’t imagine EVER being satisfied with where I am – but that’s half the fun, enjoying the process of “getting good at something” – so, allow yourself the chance to start out with little so you can gain a lot!

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch (try bent and unbent knee), 1 minute each side. Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes, arm swings, leg swings, hip swings – as needed.
SKILL WORK: To be completed before it’s time for your heat or after you’ve already completed the below. Attempt your best UNBROKEN set of double unders, if you don’t “have” double unders, practice single unders to be better at double unders.
METABOLIC CONDITIONING:
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlift (BW – if bodyweight is not an fast option for you, scale to 50% of your max) 21 Box Jumps (24″/20″)

*if necessary be prepared to go in heats.

MORE GREAT STUFF from Kelly Starrett of MobilityWod.com

[youtube=http://www.youtube.com/watch?v=6JgGPWoYXqk&context=C483720fADvjVQa1PpcFPOzWAgDmO2KKzBIzyDSjZlHNMHAYIAYlA=]

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3 Responses to “Thursday, 4/5/12”
  1. Erin–it was so good to meet you as our worlds crossed paths via good friends! Thanks for sharing the work you do with CrossFit. Sounds like an incredible team and a labor of love. Quite a project–it’s not easy to start your own business. Stay in touch! – Sarah

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  2. [...] We last did “Christine” on April 5, 2012! Strongman Sunday is going to get better and better as we go along…grab a coffee and come out and play. We’ve got all KINDS of toys set to debut! [...]



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