Wednesday, 7/20/11

There’s RUNNING SCHOOL tonight and the lovely Liz Edmonds just returned from talking with Romanov himself.  Don’t you wanna know what she learned???  Show up Wednesday night at 530pm!  Here’s the WOD: 4-8×400, rest 1:30 mins. in between repeats, hold between 3-5 secs.

Don’t forget to mark your calendars for Sunday the 28th of August… it’s CROSSFIT TOTAL DAY!

I’m leaving it up to Arrus and Stephen to decipher the German but I thought this old vid was interesting review of running gaits and jumping.


SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 2 minutes each side.

MOBILITY: Spiderman Stretch, 2 minutes each side.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

ACTIVATION: Single Leg Box Jump, 10 minutes up to a peak of 2. Be smart.  Since it’s the first time we’ve done these, be careful.

NEURAL RECHARGE STRENGTH: Conventional Deadlift.  15 minutes to get up to a peak of 1.  This peak should be significantly less than your tested max and should be completed entirely for speed.  You will be dropping from the top.  The coach will call when the rep gets slow or, when you have reached “your peak”.


6 rounds of 30 seconds with each, done for max power:

Single Arm Medball Throw (to Wall – which means we will be DOWNSTAIRS!)

Single (Other Arm) Medball Throw


One Response to “Wednesday, 7/20/11”
  1. sammaurelio says:

    PS. Total After-Party on the 28th at World Cafe Live downstairs? Someone has a show around 9:30ish… ;)

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