Thursday, 6/30/11

29 Jun

Looking for a way to hydrate and also manage the taste of BCAA’s? This is from BIG JIM! I think you could do a little less honey if you wanted or just put in a little fruit juice instead that might be a lot easier.

HAPPY HOUR is tonight at 730pm at Marathon at 10th and Walnut.  If you’re coming late we’ll be there until at least 10pm!

Just starting a strength or Oly Cycle? Worried about body composition changes? Read this! Interesting stuff.

Did you like the Neural Recharge? Want to know more about how some people are training the Olympic Lifts?  Check out the stuff that John Broz (“How you feel is a lie.”) is up to!

Todd at the end of his first ever sub-10 Helen. You know what makes Helen easier? Being stronger. What are all you strength class people thinking about the new class?

Self Myofascial Release: Lax Ball to Hips.  Look for stuff in hip flexors, glutes, hamstrings, gastrocs.  10 minutes.

Mobility: Wall Assisted 90/90 Stretch, 1 minute each side.

Dynamic Warm-up: Hang Power Clean, with special emphasis on true hang position.

Strength: Hang Power Clean, 15 minutes to a peak set of 1. For those who are new to the Hang Power Clean, a Front Squat x 5 reps option may be used within the same time interval.

Metabolic Conditioning: 3 Rounds: Sandbag to Shoulder, 5 per side – 15 Push-ups

On-Ramp with Sammy at 6pm:

Self-Myofascial Release: Lax Ball to feet, 1 minute each side.

Mobility: Wall-Assisted Gastroc/Soleus Stretch, 1 minute each side.

Dynamic Warm-up: 2 rounds of 8-10 each: Cat Camel, Bird-dogs, Spiderman to Squat to Stand, Bulgarian Goat Bag Swings

Skill Work: Russian Kettlebell Swing

Metabolic Conditioning: 5 rounds of 1 minute each for total reps: Russian Kettlebell Swing, Goblet Squat, Rest.

Gymnastics with Sammy at 730pm:

Kinesthetic Awareness: backward roll to handstand
Skill/Strength: Rope Climbing- Wrapping Techniques, Legless(Straddle/Pike)
3 Rounds for Time:
1 rope climb
20 rolling box jumps
400m run

4 Responses to “Thursday, 6/30/11”

  1. Abbey June 30, 2011 at 7:42 am #

    True lemon, lime and orange works good also with BCAAs and has no sugar. Be aware the lemonade one has sugar.

    • crossfitcentercity June 30, 2011 at 8:36 am #

      Thanks, Abbey! I should probably just order a couple samples for people to try…

    • Tunney June 30, 2011 at 6:13 pm #

      Yes, I mix OJ with water and BCAA so I don’t gag…. 😛

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