Wednesday, 5/2/12

1 May

CROGA at 12pm and 630pm.
FOUNDATIONS with Liz at 630pm.

On lifting.  The Mental Switch.

How Vegetable Oils Replaced Animal Fats in the American Diet.



Row: 4x500m, rest 3:00 mins between each repeat



SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: 5 sets of 5 pull-ups (pick any band you like) alternated with 5 pushups – take your time in this warm-up to perfect your form. No snaking your push-ups!
STRENGTH: Barbell Press, work up to 5 sets of 5.
METABOLIC CONDITIONING: 5 minutes of double under practice. Try to get one, practice your singles.
POSTURAL RESTORATION: Lax ball feet for 2 minutes. Gastroc/Soleus Stretch, 1 minute each side.


Discussing score-keeping at January's CrossFit Total - a day intended to be the one time during the year when you max your Deadlift, Back Squat, and Press - all in one day! Another reason keeping records throughout the year of your CrossFit performance is VERY important.


SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/High Hamstring, 1 minute each side. Foam Roll IT Bands, 3 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Spiderman Steps, Arm Swings, Leg Swing, Hip Swings, Back Leg Swings.
ACTIVATION: Review the American Kettlebell Swing.
STRENGTH: Deadlift, up to a peak of 1.
*** the 6am and 7am classes must deadlift in the Oly area, but may use kilos or simply roll the plates in that general direction***
21-15-9 reps for time of:
American Kettlebell Swing, (1.5/1)
Pull-ups (Kipping)

*Be sensitive to how your back feels after peaking your deadlift, and if you feel like it’s testy, instead of an American Kettlebell Swing, a barbell push press may be used (95/65).


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