Need some paleo carb sources? Diane from Balanced Bites has ’em right here! Does anyone know what to do with lotus root?
If you haven’t yet signed up for Diane’s Seminar coming to CFCC on Saturday, September 17th – you need to! Go here to sign up!
Here are 5 things she’ll be talking about that most of you aren’t prepared to answer on:
OLYMPIC LIFTING with Jim at High Noon: Clean and Jerk, Romanian Deadlifts
GYMNASTICS at 730pm with Sammy:
Skills: Rolls + Ring Support (Iron Cross)
AMRAP 15 minutes:
5 ring dips
5 rolling box jumps
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: http://www.mobilitywod.com/2010/11/episode-91365-mobilize-in-position-of.html The 90/90 Stretch off the box, 2 minutes (maybe more???) on each side. Plus, Partner Assisted Thoracic Extension, at least 1 minute, maybe 2?
ACTIVATION: Wallball Vertical Throw (no hip allowed, sit for the throw if you reach above the yellow line), aim to get your highest throw for 5 minutes. Take plenty of rest in between attempts.
METABOLIC CONDITIONING: Pick a load that is 75% of your max press and complete the following with the same bar, same load: 5 rounds for time of: Press, 3 reps. Sumo Deadlift High Pull, 5 reps. Front Squat, 7 reps.
ON RAMP with Sammy at 6pm:
Mobility: Wall-Assisted 90/90, 1 minute each side.
Posture and Stability: Single Leg Squat Hold, 1 minute each side.
Dynamic Warm-up: 1 round as needed of: Cat Camel, Cat Stretches, Wrist Stretches, Adductor Mobs, Spiderman to Stand
Skill Work: The Single Leg Squat, The Pull-up
Metabolic Conditioning: Every minute on the minute for 10 minutes: 3 Strict Pull-ups, followed by as many single leg squats as you can do in the remaining time of the minute. Your score is your single leg squats!