Tuesday, 1/3/12

2 Jan

There’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar!

The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board.  Sign up now to get your spot!

15 Ways to Fight Stress.

‎”A man can do only what he can do. But if he does that each day he can sleep at night and do it again the next day.”
– Albert Schweitzer

Stephen, on top of the best box jump of the day, 50.5"

SELF-MYOFASCIAL RELEASE: Lax Ball Lower Leg and Feet, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Clean and Jerk.
STRENGTH: Weighted Pull-up (Pronated Grip), up to a peak of 1.
METABOLIC CONDITIONING: ” Liquid Cocaine ” 5 Rounds For Time: 5 Clean and Jerks (155, 105) 10 Chest To Bar Pull Ups

*If no Chest to Bar Pull-ups use a band that easily let’s you get chest to bar. If you have to, complete 5 reps per round instead of 10 as long as they are legit.

ON RAMP with Erin at 7pm:

This week is the last week of ON RAMPs for a while – if you’ve been trying to finish yours – this is the week to do it.  We’re changing our Beginner’s process starting 1/9/12!  Watch the website for more details.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Spend about 30 seconds with each: Cat Camel, Cat Stretches, Wrist Stretches, Spiderman Steps, Squat to Stand, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Learn the Hang Power Clean.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters, Pull-ups. 10 minute cap. Use a weight/band that you believe will be a little EASIER than you need. The challenge of the workout should be that you are breathing hard, not trying really hard to finish one rep at a time.


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