Monday, 2/20/12

20 Feb

MOBILITY is TONIGHT at 730pm!

You have two more days before you will NOT be able to register for the CrossFit Open… do NOT come crying to me in 4 days when things are VERY exciting and you have NO opportunity to be involved because you didn’t want to take 5 minutes of your time to spend a mere $20 to a) learn a lot b) have fun, and c) make yourself better than last year!

IF YOU ARE REGISTERED BUT HAVEN’T YET JOINED THE CFCC TEAM – DO IT!

Winners of the CFCC BCCC will be announced online by noon tomorrow – my sincere apologies to participants for not announcing after VisionQuest left me SPELLBOUND.

Don't forget that THIS guy is teaching Mobility tonight at 730pm!

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 20 passes. Lax Ball Upper Traps, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Single Leg Squat Jump, for 5 minutes. Work on the skill. Face the box/plate/a line and practice jumping sideways and landing in a stable position (THE SAME POSITION AS THE SINGLE LEG SQUAT HOLD).
STRENGTH: Overhead Squat, up to a peak of 5 reps.
METABOLIC CONDITIONING: AMRAP in 10 minutes of: 10 Strict Toes to Bar, 10 Ring Push-ups, 50 Walking Lunge Steps.

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