Saturday, 12/17/11

16 Dec

Please remember there is no On Ramp today – but there is the Rittenhouse Run on Sunday! 🙂

9am with Liz: 

SELF-MYOFASCIAL RELEASE: As needed until 10 past.

MOBILITY: Barbell Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch, 1 minute each side.  Spiderman Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of a little bit of each: Cat Camel, Cat Stretches, Wrist Stretches, Squat to Stands, Jump Squats.

SKILL WORK: OVERHEAD SQUAT

METABOLIC CONDITIONING:

“Hardball”

In teams of 2 (or as close as you can get to it), complete 3 rounds of the following for time of each round:

50 Wallballs

50 Overhead Squats, 95/65

50 Pull-ups

Rest as needed between each round – some of you may want to use your own timer for this!

CROSSFIT ENDURANCE with Liz at 10am:

125 m, every minute, on the minute for 6 mins, rest 3 mins. 125m every minute on the minute for 4:00mins, rest 1:00 mins. 125m every minute on the minute for 2:00 mins.

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3 Responses to “Saturday, 12/17/11”

  1. jpap December 16, 2011 at 7:07 pm #

    is it just me or does this looks brutal

  2. paul December 16, 2011 at 7:33 pm #

    Liz you are getting soft. You made me do this cfe workout with 100m on 30s!

  3. Liz December 18, 2011 at 8:19 pm #

    Haha, I know, Paul, but they had to do this for longer than 10 mins! I myself have done 100s every 30secs…..but I only made it 5 terrible, terrible minutes.

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