There’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar!
The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board. Sign up now to get your spot!
”A man can do only what he can do. But if he does that each day he can sleep at night and do it again the next day.”
– Albert Schweitzer
SELF-MYOFASCIAL RELEASE: Lax Ball Lower Leg and Feet, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Clean and Jerk.
STRENGTH: Weighted Pull-up (Pronated Grip), up to a peak of 1.
METABOLIC CONDITIONING: ” Liquid Cocaine ” 5 Rounds For Time: 5 Clean and Jerks (155, 105) 10 Chest To Bar Pull Ups
*If no Chest to Bar Pull-ups use a band that easily let’s you get chest to bar. If you have to, complete 5 reps per round instead of 10 as long as they are legit.
ON RAMP with Erin at 7pm:
This week is the last week of ON RAMPs for a while – if you’ve been trying to finish yours – this is the week to do it. We’re changing our Beginner’s process starting 1/9/12! Watch the website for more details.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Spend about 30 seconds with each: Cat Camel, Cat Stretches, Wrist Stretches, Spiderman Steps, Squat to Stand, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Learn the Hang Power Clean.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters, Pull-ups. 10 minute cap. Use a weight/band that you believe will be a little EASIER than you need. The challenge of the workout should be that you are breathing hard, not trying really hard to finish one rep at a time.