Tuesday, 8/22/11

We’ve done today’s metcon BEFORE.  Check out the last time we did Burpee Sprints!

Do you struggle trying to make good food choices when you eat out? The truth of the matter is that there’s always a not as good choice, and a not as bad choice. Check out the photolog of choices at Mark’s Daily Apple’s “Foraging in a Fast Food Nation”.

Have you had Plantar Fasciitis in the past? Do you still experience pain currently? This video presents you with some options for stuff to do EVERYDAY!

OLYMPIC LIFTING with Jim at High Noon : Split Jerk and Front Squat

GYMNASTICS with Sammy at 730pm:

Skills: Rope Climb + Handstand Walking
Metcon:

3 Rounds for time:

20ft walking handstand (sub: 20 thigh slaps)

10 clapping pushups (sub: 20 regular pushups)

1 rope climb (sub: 10 strict pullups)

Joy: brought to you by Gymnastics every Tuesday, Thursday, and Saturday at CFCC.

SELF-MYOFASCIAL RELEASE and MOBILITY: Really Happy Babies: – Test Happy Baby.  Work the Cranky Spiderman position going for that high hamstring prying. Sit on the Lax Ball in like fashion.  Retest Happy Baby.  10 minutes. boom.
ACTIVATION: Box Jump, 10 minutes up to a light peak of 2.  No pre-CFT injuries allowed.
STRENGTH: Back Squat, up to a very light peak of 2.  Think as fast as possible but not as heavy as possible.  Imagine you have to squat tomorrow again and even heavier!
METABOLIC CONDITIONING: 60′ Burpee Sprint Ladder up to 8 reps (1 burpee, 60′ sprint, 2 burpees, 60′ sprint, etc…) – last completed on 7/14/11 and 3/9/11
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ON RAMP, with Erin at 6pm:

Self Myofascial Release: Lax Ball to Quads, 2 minutes each side.
Mobility: Wall Squat, 2 minutes. Wall Assisted 90/90, 2 minutes.
Dynamic Warm-up: 3 rounds of 5 of each: The Perfect Push-up, The Air Squat, The Walking Lunge (steps on each leg).
Skill Work: The Russian Kettlebell Swing
As many rounds as possible in 8 minutes: 5 KBS, 5 Perfect Push-ups, 5 Walking Lunges (each leg).

Comments
3 Responses to “Tuesday, 8/22/11”
  1. jpap says:

    do you have a picture of the board from last time? my log book isn’t the best…

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