Wednesday, 4/13/11. Workout of the Day.

12 Apr

Our first, most primitive movements are the most important.  They should be trained as such.  “Baby Cindy”:

Fundamental

Movement

Patterns

Don’t forget that there is a 5:30pm CrossFit Endurance Class today!!
CFCC WoD:

SMR of the day: Foam roller to IT bands, 10+ minutes each side.
Metcon: “Cindy”
AMRAP 20 minutes:
5 pull-ups
10 push-ups
15 squats
Post WOD stretch: Wall quad stretch, 1m on each side.  As a group.
Strength bias (focus on rep speed): 10 rounds:  3 weighted pullups at 80% max (include bodyweight in calculations), 6 band resisted pushups (~8 rep max), 9 front squats at 1/2 max.

*Try to keep a consistent pace for the strength bias, not rushing through the workout.

CrossFit Endurance (5:30pm only, taught by Liz):

Bring a stopwatch!
CFE warm-ups (push-ups, spiderman steps, squat to stand, leg swings, arm swings)
Figure 4 review
Figure 4 drills, falling drills, pacing drills
Wod: 4×400, rest the time it took you to run the 400
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2 Responses to “Wednesday, 4/13/11. Workout of the Day.”

  1. Stu April 13, 2011 at 12:24 pm #

    these babies have great mobility.

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