Wednesday, 10/5/11

A review of the Tabata Protocol from RossTraining.com – why do we do Tabata? Read here to find out!

An overview of the Overhead Squat, by Dan John.

Post-training stuffed Squash, from Performance Menu – looking for something to do with acorn squash???

A man who dares to waste one hour of time has not discovered the value of life. – Charles Darwin

Aaron hitting +110lbs. for the Ring Dip Single on Tuesday. He's just one more member who proves on a weekly basis that you can be a parent and still be fit.

SELF-MYOFASCIAL RELEASE: Lax Ball Pecs, Upper and Lower Traps, and Rear Delt, 10 minutes.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: One Armed Overhead Squat, Progress from PVC to Kettlebell or Dumbbell
STRENGTH: Shouldered Sandbag Turkish Get Up, 15 minutes to work up to a max (share your sand!).
METABOLIC CONDITIONING:AMRAP in 8 minutes of: One Armed Overhead Squat (53/35), 8 reps each side.  Goblet Jump Squat, 8 reps.

ON RAMP with Liz at 630pm:

The On Ramp learns to jump on boxes. :)

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Lower traps, 1 minute each side.  Lax Ball to IT Bands, 1 minute each side.  Lax Ball to Quads, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 30 seconds with each: Cat Camel, Pec Roll, Samson Stretch, Spiderman Stretch, Adductor Mobs, Arm Swings, Leg Swings, Hip Swings.
SKILL WORK: The Perfect Pull-up, the Perfect Push-up, the Perfect Squat.
METABOLIC CONDITIONING: “Tabata Something Easier” Tabata Pull-up (or for those with need for hands simply hang), Tabata Push-ups, Tabata Squats.

The Tabata Protocol is meant to be an opportunity for people new to CrossFit to understand the meaning behind the priority of intensity in our training, more work done in less time is better for overall health, better for body composition, and of course, better for any athlete.

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