Wednesday, 2/1/12

31 Jan

Are you strong? Test just how strong at Hybrid Athletics for their Strongman Competition – one of the ONLY CrossFit competitions you participate in that involve WEIGHT CLASSES!

Why You Should Eat Leafy Greens.

Carb-Refeeding and Weight Loss.

Another great Paleo Recipe Sharing Site.

“It’s not the load that breaks you down, it’s the way you carry it.” – Lou Holtz

SELF MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Wrist Stretches, 1 minute.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish.  Review the Russian Kettlebell Swing.
STRENGTH: Front Squat, Peak of 3.
METABOLIC CONDITIONING: To be done on Chancellor: Every minute on the minute for 16 minutes: 10 Russian Kettlebell Swings (2/1.5), followed by an all out Sprint for the remainder of the minute. Rest for a minute. So, you will have accumulated 8 total attempts at a swing/sprint by the end of the metcon. This is not for any score. Instead, focus on the intensity of your movements – the form for the swing should be tight, the sprint should be all out.

SPECIALTY CLASSES: 

ADVANCED CLASS (METCON only, 7am):

Repping Box Jumps, practice to see how many you can do in an unbroken set (up to 30).

3 Rounds EACH for time of: 10 Heavy Power Cleans, 500m Row, Short Loop Sprint.  Rest as needed in between rounds.

MOBILITY with Tim at 1-130pm, and 730pm.

CROSSFIT ENDURANCE at 530pm with Liz: (WHOOOOOOA)

Tabata row for watts as a percentage of body weight.  Warm up at a watt output that is equal to your body weight.  Get your numbers ready for the workout ahead.  For this tabata, each round will add 10% of bodyweight (or 20% or 30%, depending on the athlete) to the goal watts.  See below for an example.

Intervals:

10% BW added to previous intensity

#1

BW + 10% (150 + 15 =165 watts)

#2

165 + 10% (17) = 182 watts

#3

182 + 10% (18) = 200 watts

#4

200 + 10% (20) = 220 watts

#5

220 + 10% (22) = 242 watts

#6

242 + 10% (24) = 266 watts

#7

266 + 10% (27) = 293 watts

#8

293 + 10% (29) = 322 watts

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