Wednesday, 10/12/11

CROGA (CrossFit Yoga!) is at 730pm with Tim feeling tight from the last few days?  Bring your own mat and commit to doing something to make yourself feel better by Thursday!

Ripped your hands?  Check out this article on what to do with your CrossFit paws!

Don’t freak out but here are some interested thoughts on coffee… from Whole9.

Paleo Pumpkin Pie Ice Cream?  Eating for feeling awesome is SO HARD.

Primal Jambalaya – seriously, the world needs more Andouille sausage.  Here, you can see one of Arrus’s favorite chefs, The Galloping Gourmet, making his own version of Jambalaya.  There’s really no reason for including this video here except that it is AMAZING to me that Arrus recalled this.

Annie, holding Liz up on the pull-up bar.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side.  Lax Ball to Glutes, 1 minute each side.  Lax Ball to IT Band, 1 minute each side. Spend the remainder until 10 past addressing any soreness you have from the last few days.

DYNAMIC WARM-UP: For 2 minutes, switch from hand to hand as needed while completing single arm kettlebell swings.  If you think a kettlebell will be too fatiguing, start really light and use a dumbbell.

SKILL WORK: Kettlebell Snatch

METABOLIC CONDITIONING: “Helen” 3 rounds for time of: 400m Run (Long Loop), 21 Kettlebell Swings (1.5/1, American), 12 Pull-ups

ON RAMP with Liz at 630pm (held downstairs):

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Hamstrings, 5 minutes.  Lax Ball to Feet, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, Arm Swings as needed, Leg Swings as needed, Hip Swings as needed, 10 Spiderman Steps, 10 Bulgarian Goat Bag Swings, 10 Air Squats.

SKILL WORK: The Barbell Deadlift

METABOLIC CONDITIONING: Pick a light load and complete for perfect form: 7 rounds for time of: 7 Barbell Deadlifts, 7 Air Squats

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