We’ve still got spots open for the Olympic Lifting class from 4-6pm! Please let us know if you’re interested! There’s more information here.
Fall Ball is Friday, November 4th. Are you READY?!?! What are you going to be? Post to comments!
A good idea: Pumpkin Chicken Chili from the Civilized Caveman
Easy Peasy Potato Salmon Dill Burgers, from Life as a Plate – perfect for a post workout meal :)[youtube=http://www.youtube.com/watch?v=53k54YpxZMw]
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, til 5 past.
MOBILITY: SCM/Lower Trap Stretch, 30 seconds, each side. Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: Double Under Practice and/or Skill Work, 3 minutes.
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: Complete AMRAP in 5 minutes: 5 Front Squats (75% of your peak set), 10 Hand Release Push-ups. Then, at the end of 5 minutes, immediately complete AMRAP 5 minutes of Double Unders.
If 75% of your Front Squat is less than 85lbs. you must default to using a kettlebell to goblet squat for the metcon. If you cannot clean 75% of your Front Squat you may not use the rack but you must instead move to the lightest weight you can clean to complete for metcon. If that weight is lighter than 85lbs. you must default to using a kettlebell to goblet squat.
If you cannot do double unders, you must try to get at least 1 Double Under for 5 minutes. No singles are allowed.
ON RAMP, with Liz, at 630pm, basement:
SELF-MYOFASCIAL RELEASE: 10 minutes to learn what you can do with a tennis ball that will make your shoulders feel MUUUUUUUCH better.
MOBILITY: Pec Roll, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 5 Spiderman Steps each side, 10 total Prisoner Lunge Steps, 10 reps of a Goblet Squat, AMRAP plank for 1 minute.
SKILL WORK: The Single Arm Press, and Push Press
METABOLIC CONDITIONING: AMRAP in 12 minutes of: Right Arm Push Press – 6 reps, Left Arm Push Press – 6 reps, 12 steps of an unweighted Walking Lunge, 12 Goblet Squats with the Dumbbell or Kettlebell you are Push Pressing.
The load for the push press should be something you can strict press 5 times.
CROSSFIT ENDURANCE with Liz at 530pm:
3 x 1M, rest 4:00 mins. Hold effort 10-15 secs.