Saturday, 2/4/12

3 Feb

THERE IS YOGA (Yup, YOGA) with Tim at 11am. Bring your own mat or towel!

Sessions with Liz at 9am and Sammy at 2pm:
SELF-MYOFASCIAL RELEASE: Foam Roll for 8 minutes as needed.
MOBILITY: Spiderman Stretch, 1 minute each side. 90/90 off the box, 1 minute each side. Leg Swings and Hip Swings, 1 minute.
DYNAMIC WARM-UP: Double Under Skill Work, 5 minutes.
METABOLIC CONDITIONING:
Compare scores to…

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

*If not completing this rx’d choose a load that is %65 of your max.
*If no double unders 50 double under attempts are allowed or 150 single unders.

Sammy, on the Advanced Workout for today - last year, judged by Jen.

ENDURANCE with Liz (from 10-11am):

Saturday: partner row.

Interval
Rowing activity, 5 minutes
Tabata activity, 4 minutes (Squats, Pull-ups, Sit-ups, Push-ups)
#1 Warm-up with technique focus, 50 to 70% intensity
#2 Steady-state aerobic rowing at 75to 85%
#3 30 sec. light rowing, 4 min. Tabata, 30 sec. light rowing
#4 2 x (1 min at 75-85%, 20 sec. max, 40 sec. light, 30 sec. max)

ADVANCED CLASS at 12-1pm:

15 minutes to warm-up.
10 minutes to work on weaknesses.
Two heats of 10 minutes each of (JUDGED):
CrossFit Open WOD 11.4

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