Wednesday, 1/4/12

3 Jan

Gymnastics is back on the schedule this Sunday at 9am!  If you could put Gymnastics on any other day/time of the week, which day would you put it on?  Post to comments.

CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.  

5 mins at steady state 75-85%, rest 1 min., 3 x (1 min. @ 75-85%, 20 sec max, 40 sec light, 30 sec max).  Rest 2 mins between larger intervals between sets of 3.

There are no classes tomorrow at 630pm or 730pm – come to the Nutrition Seminar instead!

This very fancy video below shows you how to do a Sandbag Shouldered Turkish Get Up.


And this is my favorite CFCC Sandbag Get Up Video of all time 🙂


SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band Assisted Wall Quad Stretch, 1 minute each side – use a partner to hold the band.
DYNAMIC WARM-UP: Review the Shouldered Sandbag Turkish Get Up
POWER: Broad Jump, take six attempts and record your best.
METABOLIC CONDITIONING: AMRAP 10 minutes: 6 Sandbag Turkish Get Ups (100/70), 6 Handstand Push-ups.


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