CROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat!
CROSSFIT ENDURANCE (at 530pm with Liz):
Strength: wall assisted glute bridge, forward facing bridge
Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)
Wod: 8-10×30 sec, rest 1:00 min
Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are. -Arthur Golden, Memoirs of a Geisha
SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps, 1 minute each side. Foam Roll Upper Back, 1 minute.
MOBILITY: Band Pec Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice. During your breaks complete leg swings, hip swings, and arm swings as needed. 5 minutes.
SANDY STRENGTH: Sandbag Overhead Anyhow, in 10 minutes find a max (and put it on the whiteboards next to your name – it’s one of our Benchmarks!)
Using whatever method you prefer, get a sandbag from the floor to overhead. You can use a strict press (as shown below), a push press, or jerk. A clean, or continental (sit one side of the bag in each hip and then stand up with arms scooped underneath) clean also counts.[vimeo http://vimeo.com/4062937]
METABOLIC CONDITIONING: From the mainpage – but longer: 5 Rounds for time of: 35 Double Unders, Short Loop Run (about 300m).
If you don’t “have”double unders your options are, 10 Double Unders per round, 10 Double Under attempts per round, or 100 Singles.