Tuesday, 4/10/12

9 Apr

“How you think when you lose determines how long it will be until you win.” 
-G.K. Chesterton

Sometimes all it takes is one person…

Our next Nutrition Seminar is coming up on Wednesday, April 18th from 6-730pm – if you haven’t signed up yet and you have no idea what Paleo isyou should just sign up today (under SEMINARS). No, really – JUST DO IT.

Sammy, at Nationals.

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.
DYNAMIC WARM-UP: 1k Row.-RECORD THIS TIME- If you are waiting for an erg – lax ball your sore bits a little longer.
SKILL WORK: Work form for the Snatch. If you are still struggling with Mobility or a risky hip – use the Power Variation of this lift.
POWER: At the Coach’s discretion, work with doubles and then up to a single for the day.
METABOLIC CONDITIONING: 1k Row – RECORD THIS TIME – PLEASE remember to set your screen to be counting down so that you get an accurate reading on time. Keep in mind that you may start this row at any time you have completed your lifts.  If you finish early, be ready to get on the erg first!

If you are snatching over 95lbs. please protect yourself but also attempt to dump on pads to be kind to our neighbors. We’ll be getting in some really thick platform like pads on Wednesday – until then, just try to be as nice as you can – THANK YOU!

The last time we rowed a 1k.
All other times we’ve rowed a 1k.


With Sammy at 730pm:

Self-Myofascial Release: Lax ball hip flexors, 3 minutes; Lax ball shoulders, 3 minutes
Dynamic Warm-Up: 3 Rounds of: 5 inverted push-ups, 10 hollow-arch rock-overs, 10 arm circles (each way), 10 hip swings (each side)
Skill #1: Handstand Straddle Press, 10 minutes of practice
Skill #2: Ring Support in L-Sit/V-Sit, 10 minutes of practice
Metabolic Conditioning:
5 Rounds for Time of:
L-Sit Hang, 30 seconds
Ring Dips, 5 reps
Seated Straddle Leg Lifts, 10 reps
Handstand Walk-Ups, 5 reps

Why Gymnastics?  Cause it means you can entertain thoughts of doing this:


One Response to “Tuesday, 4/10/12”

  1. arrus April 9, 2012 at 8:50 pm #

    So I’m watching this video right, and I’m all wow. And the following dialog ensues in my mind:
    Q: Could I ever be top dude A: not likely, but you could be bottom dude.
    Q: Is bottom dude equally cool A: not likely but I bet he can TGU a house

    I’d like to compare top dude’s food log to bottom dude’s food log.
    That is all.

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