MONDAY, 10/24/11

23 Oct

5 Things to Love about Coconut Oil, from Balanced Bites – ever wonder why I’m always pushing it? 🙂

Our very own Abbey is using the experience of her profession and the lessons she’s gained through blending it with CrossFit to write about her CFCC BCCC journey.  Check it out!

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 1 minute each side. Foam Roll Upper Back, 1 minute.
MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Arm Swings, Leg Swings, Hip Swings, Short Loop Run.
STRENGTH: Clean, beginning with doubles, to a peak of 1.
METABOLIC CONDITIONING: 5 rounds for time of: Short Loop Run, 5 Squat Cleans (75% of 1) (Hang Cleans for those who have not yet moved to the floor)

ON RAMP, with Tim, Erin shadowing, at 730pm:

MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Pec Roll, 1 minute each side.
DYNAMIC WARM-UP: Arm Swings, Leg Swings, Hip Swings
SKILL WORK: The Pull-up, The Push-up, The Air Squat
METABOLIC CONDITIONING: “Half Cindy” AMRAP in 10 minutes of: 5 pull-ups, 10 push-ups, 15 squats.

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