Workout of the Day, 2.21.13
ROWING with Ave, at 8am and 530pm.
HYBRID/ADVANCED OLY, with Jim, at 330-530pm, 530-730pm, and 730-930pm.
RUNNING with Ave, at 630pm.
FOUNDATIONS, with Tim, at 730pm.
There’s still time to sign up to participate in the CrossFit Open at CFCC – sign up today! If you don’t understand what this is all about – ask a Coach OR, any of the following people who are already on the team!
The Biggest Obstacle to Perfect Health – from Chris Kresser.
Why your coaches might be moving your squat stance in, and a few other great pieces of training info.
JPap, during the drills for the Snatch on Tuesday.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Glutes, Hip Flexors, 4 minutes. Lax Ball Pecs on floor, 1 minute per side. Overhead Walking Lunges and Ring Push-ups (set up for the metcon and review the movements) – 5 minutes.
SKILL WORK: Review the Split Jerk.
STRENGTH: Split Jerk, up to a peak of 2.
45 seconds on/15 seconds off at each station, for 4 rounds:
Overhead Walking Lunges (45/25)
Your score is your combined number of reps, but record each round.