Friday, 1/27/12

27 Jan

Are Potatoes Paleo? – from Primal Palate.

Hail to the Queen – an all women’s competition that’s taken place tomorrow (Saturday) that many CFCCers are going to – wanna go?  Facebook it!

Grain Free Breakfast Burrito – who doesn’t love Burritos?!?

“Man has a choice and it’s a choice that makes him a man.”

― John Steinbeck, East of Eden

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, Quads, and Adductors, 5 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Feet, 2 minutes.
MOBILITY: Shin Stretch, 1 minute. Gastroc Soleus Stretch, 1 minute each side. Spiderman off the Box, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand, Duck Walk, Vertical Jumps (about 30 seconds with each).
ACTIVATION: Kneeling Broad Jumps a la Kelly Starrett – test your posture in a dynamic position.
STRENGTH: Pull-up (Pronated Grip, up to a quick peak of 1).

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.  

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).


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