Thursday, 9/22/11

21 Sep

So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate?  The Festival goes from noon-8pm.  Post to comments!

Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires

GYMNASTICS at 730pm with Sammy:

Skills: handstand walking & pistols
Metcon: Tabata handstand walking & Tabata rolling pistols

ON RAMP at 6pm with Sammy:

MOBILITY: Adductor Mobs, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute of each: Leg Swings, Arm Swings, Hip Swings
ACTIVATION: Tabata Hollow Rock
SKILL WORK: Kick up to Handstand, Walk up to Handstand to Forward Roll
STRENGTH: Work on your single leg squat – see if you can work up to being able to do one, and then see how many you can do in one go on each leg!
METABOLIC CONDITIONING: Tabata Squats immediately followed by Tabata Handstand Hold.

Don't try this at home, kids. Come here!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute per side. Lax Ball to Hip Flexors, 1 minute per side.
MOBILITY: Adductor Mobilizations, 1 minute per side.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute per side.
ACTIVATION: 5 minute, Single Leg Vertical Jump to touch, up to a max for each leg.
STRENGTH: Sumo Deadlift, peak of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Sumo Deadlifts (275/185), 10 Burpees.


4 Responses to “Thursday, 9/22/11”

  1. Jack September 22, 2011 at 10:02 am #

    #1 should be get CFCC on that website!

  2. pro September 22, 2011 at 11:29 am #

    oy, it’s the 22nd…

  3. pro September 22, 2011 at 2:02 pm #

    it’s my half birthday, i try to keep it real.. lol

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