Wednesday, 10/19/11

Wanna be a better runner?  How about trying to be better at running a little bit? CROSSFIT ENDURANCE is at 530pm tomorrow!

We have some very special coaching going on tomorrow… Chris will be coaching the morning and the noon and then, due to some family commitments he has been called away to the shore for the rest of the week.  As such, at 530pm Tim, (YUP, THAT TIM) will be coaching with Jim (YUP, THAT JIM).  Things might get weird.  Sammy will coach the 630pm.

[youtube=http://www.youtube.com/watch?v=an_WrVoNtD4&feature=player_embedded]

 

SELF-MYOFASCIAL RELEASE: Foam Roll or PVC to IT Bands, also Lax Ball with PVC to Upper Traps, until 10 past.
MOBILITY: Band Assisted Rack Stretch, 1 minute each side. SCM Stretch, 1 minute each side.
DYNAMIC WARM-UP: Take about 15 seconds with each movement: Arm Swings, Leg Swings, Hip Swings, Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
ASSISTANCE WORK: Natural GHR, with a partner, complete 3 sets of 10.
METABOLIC CONDITIONING: AMRAP in 5 minutes: Double Unders.

Scores from Monday.  “Death By Thrusters”

Top men’s scores: 1) Hunter, 16 + 5 2) Big Jim, 12 + 9 3) Lux, 12 + 1

Top women’s scores: 1) Cassie, 12 + 12 2) Record, 12 + 8, 3) Shanie Mac, 10 + 8

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Gastroc (seated position), 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Skill Work, 10 minutes.
SKILL WORK: Broad Jump
POWER: 6 attempts at a max Broad Jump. Record best attempt!
METABOLIC CONDITIONING: AMRAP in 8 minutes: Burpee Box Jumps.

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