Thursday, 3/15/12

14 Mar

GAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend.

JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler!

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes.  Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad Stretch + Overhead Reach,1 minute each side.  Elbow in Band as in Rack Stretch, 30 seconds each side.  Band Overhead, 30 seconds each side.
DYNAMIC WARM-UP: Review the Clean.
STRENGTH: Clean, Work up to a Peak of 1.
METABOLIC CONDITIONING: From Todd and Mel in Ireland: “Five 3 minute rounds done continuously (so it takes 15 minutes total) of run 300m (reminded me of the short loop that’s why I thought of CFCC) then AMRAP double unders for the remainder of the 3 minutes. I did 510 double unders. The owner of the gym who I did it with, David Price got 567. He is much faster at running than me. Also, like 6 people got their first double under in this WOD so it is good for that too. Saw you are moving soon, so you might not get to use the short loop again.”

Paul PRs his Snatch by 3kg in the Intro to Oly Class last night!


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